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Gladys Neal
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Training Guide Kids, have you ever thought

own marathon in bits and pieces over time,

1 Training Guide Kids, have you ever thought that running or walking 26 miles is even possible? Two Bear Kids Marathoners complete their very own marathon in bits and pieces over time, charting progress towards the marathon distance of 26.2 miles. Make it your goal to complete a marathon Kids Two Bear style and use this Training Guide to help you reach that goal.

Get Ready! Before you begin your training, there are a few important things to remember to keep you safe and healthy during your training.

Always run in a safe, well-lit area where your parents, teacher, or coach can see you at all times. 2.

Always do a warm-up,, and stretch after you run. 4. Exercise with friends and family to make it fun. 5. Eat healthy foods so you ll have energy to run. 6.

2 Get Ready! Before you begin your training, there are a few important things to remember to keep you safe and healthy during your training. Following these tips will not only make your training more successful, but it will be more fun as well. 1. Always run in a safe, well-lit area where your parents, teacher, or coach can see you at all times. 2. Wear clothes and shoes that are comfortable, fit well, and allow you to move freely. (Don t forget to tie your shoes!) 3. Always do a warm-up,, and stretch after you run. 4. Exercise with friends and family to make it fun. 5. Eat healthy foods so you ll have energy to run. 6. Drink plenty of water each day to keep your body hydrated. 7. Have fun and encourage others to do the same! A Runner s Checklist Here is a list of things to help you start off on the right foot! aproper running shoes and socks aa pair of shorts ayour favorite t-shirt aa pair of sweats to keep warm agood friends to train with aa positive attitude aget a family member to join you!

3 Training Tips Warm-Up When your muscles are cold, they re not at their best. Much like a piece of bubble gum (it takes a few minutes of chewing before you can blow a great big bubble), muscles need a few minutes of activity to warm-up and reach their full potential. Do an easy jog and some warm-up exercises before you start your workout. Warming up your muscles helps get your body ready to create more power and react quicker. Warming up also helps reduce your chance of injury. The amount of time you should jog as a warm-up is included in the training program you choose. Here are some great warm up activities and stretches. If you have some of your favorite stretches, you can add them too! Move your hips in a big circular motion 15 times in each direction. Swing each arm individually in big circles 15 times forward and 15 times backwards. Lift one ankle off the ground and rotate your ankle in circles 15 times in each direction. Start face down on the ground and slowly raise your hips up to make an upside down V. Be sure to keep your heels on the ground. Hold for a count of 12. Being active is a great gift you can give yourself. You will not only make your body stronger, but you will learn so much about yourself and make great friends. Starting to exercise at a young age gives you a huge advantage over those who don t. Enjoy the experience! You are starting a lifetime of fun! Kara Goucher U.S. Olympian and World Championship Bronze Medalist

Cool-Down How you take care of your body after you workout is just as important as what you do during your run.

After your cool down jog is the best time to do some stretching.

A good will make you feel better after your workout too. Here are some stretches to try following runs.

Lean gently forward so your weight is placed over your front knee. Hold for a count of 12. Repeat on the opposite leg.

Hold for a count of 12. Repeat on the opposite leg. You should feel a stretch in the front of your bent leg.

You should feel a stretch in your abdominals (belly).

4 Cool-Down How you take care of your body after you workout is just as important as what you do during your run. Follow your workout with a very easy jog called a. You ll see the amount of jog time in your training plan. After your cool down jog is the best time to do some stretching. It is important to stretch after your workout to help your body recover and recharge for the next day. A good will make you feel better after your workout too. Here are some stretches to try following runs. Slowly reach down to-wards your straight leg, concentrating on bringing your chest to your knee. Hold for a count of 12. Repeat on opposite leg. Lean gently forward so your weight is placed over your front knee. Hold for a count of 12. Repeat on the opposite leg. You should feel a stretch in the front of your hip of your back leg. Grab one foot and bend your knee so your heel touches the back of your leg. Hold for a count of 12. Repeat on the opposite leg. You should feel a stretch in the front of your bent leg. Start face down on the ground and slowly raise your chest up, keeping your eyes forward and your hips on the ground. Hold for a count of 12. You should feel a stretch in your abdominals (belly). Rest and Recovery Believe it or not, rest and recovery are a huge part of a good running program. When you exercise, your body makes changes so that the next time you do the same activity, you can do it even better. However, your body can only make these changes if you allow it to rest. Getting enough rest means: Getting a good night sleep. Eight hours is good; nine hours is better. Including relaxing activities in your daily routine like reading and spending time with your family. Taking a nap if you re feeling tired. That s right...you earned it.

When you put good food into your body, it will convert to fuel and energy, so take care to make sure you eat the right foods to help you perform at your best!

5 Nutrition Your engine is only as good as the fuel you use. Another important part of training is taking care of your body from the inside. What you eat is just as important as what you do for your workout. When you put good food into your body, it will convert to fuel and energy, so take care to make sure you eat the right foods to help you perform at your best! Fruits and veggies are great and provide fantastic fuel for your body and brain. Forget the bag of chips and grab a piece of fruit instead (chances are, fruit will cost less!) By reducing extra sugar, you will feel energized the whole day. Try replacing that soda with water. By carrying a water bottle with you, a free refill is only a drinking fountain away! Don t forget to reward yourself! For example, after eating a well-rounded meal, a scoop of ice cream can be your reward for finishing a serving of carrots instead of French fries. Unless you want more carrots Get colorful with your fruits and veggies: Red: apples, cherries, strawberries, tomatoes Purple: plums, grapes, eggplant Orange: oranges, tangerines, squash, carrots Blue: blueberries Green: green beans, apples, lettuce, kiwi, grapes, avocado Yellow: bananas, pineapple, summer squash

Protein=Power Protein gives you the building blocks for your muscles. Protein not only builds muscle, it also helps to repair any damaged muscles and helps you recover from your workouts.

Tofu is a great alternative to meat to find your protein. 3. Eggs pack lots of protein in a tiny package. 4. Beans and lentils. Try edamame, those little green beanlooking things are yummy snacks. 5.

6 Protein=Power Protein gives you the building blocks for your muscles. Protein not only builds muscle, it also helps to repair any damaged muscles and helps you recover from your workouts. Try to eat a serving of protein at each meal and especially after your workout. Here are some good foods with plenty of protein: 1. Fish, chicken, turkey, and beef 2. Tofu is a great alternative to meat to find your protein. 3. Eggs pack lots of protein in a tiny package. 4. Beans and lentils. Try edamame, those little green beanlooking things are yummy snacks. 5. Low-fat milk, yogurt and cheese 6. Here s a recovery secret: Low fat chocolate milk is a great recovery drink so after a work-out, drink up! Good Carbs Fuel Your Engine The right types of carbohydrates (complex carbs) not only fuel your muscles, but complex carbohydrates are what your brain needs to be at its best. When in doubt, select dark-colored carbohydrates, and eat them with protein, fruits, and vegetables. Examples of healthy, dark-colored carbohydrates include: brown rice, wheat pasta, whole wheat bread, and bagels. Whole grain cereals, crackers, and corn tortillas are also good sources of complex carbohydrates. Water is What You Need! Although there are lots and lots of sport drinks available, those sports drinks can contain lots and lots of sugar. Sugar is a simple carbohydrate that is a very poor fuel for your body. Not only is sugar a poor fuel, too much sugar can cause major health problems like diabetes. One way to avoid sugar is to drink water instead of soda or sports drinks. Every part of your body uses water to transport fuel, and water helps to keep you cool. Instead of grabbing a soda, head to the water fountain for a free, refreshing drink of H2O.

7 Select Your Training Program Here is where the real fun begins! Remember to always start with running a very easy warm up followed by 5 minutes of warm-up exercises. Don t forget to finish with the jog in your program and some stretching. Follow these easy steps to get running! 1. Select either the Rockin or Rollin plan based on your grade level. 2. Choose the program you will follow, either 4, 6, or 8 weeks weeks is blue 6 weeks is blue and yellow, 8 weeks is the entire training plan. 4. If you need help selecting your program, be sure to ask your parents or teacher. 5. Use the warm-up and listed at the beginning of each week unless indicated differently in your daily workout. 6, Follow the workouts for each day of your program. 7. At the end of each week, have your teacher, parent, or coach initial the box to indicate you completed that week s workouts. After you cross the finish line, you will get a Kids Two Bear Marathon tee shirt and an awesome finisher s medal! Now all that s left to do is to get out there, run, and have fun! Definition of running words: Easy Run: relaxed run, conversational pace (you should be able to talk to your friends while you are running) Medium Run: you should not be able to talk to your friends, but not as fast as a hard run. Hard Run: almost as fast you run in the ING KiDS ROCK finale, but not a sprint (you should not be able to talk to your friends while running and will be breathing hard) Rest: no running for the stated amount of time

Here s an example of how to read two different workouts: Example A: 2 x (3 minute easy run, 1 minute walk, 2 minute easy run, 30 second hard run) Do the workout set two times without stopping between

Repeat the set once more to complete the workout.

8 Here s an example of how to read two different workouts: Example A: 2 x (3 minute easy run, 1 minute walk, 2 minute easy run, 30 second hard run) Do the workout set two times without stopping between sets. Run 3 minutes at easy run pace, followed immediately by 1 minute of walking, followed immediately by 2 minutes at easy run pace, followed immediately by 30 seconds at hard run pace. Repeat the set once more to complete the workout. Example B: 5 minute easy run, 2 minute rest, 5 minute easy run Run 5 minutes at easy run pace, rest 2 minutes (no running), and then run 5 minutes easy. Dream big, work hard, and surround yourself with others who do the same. There is no luck in distance running, it s hard work, it s getting out the door; like life, you get out what you put in. Run after your dreams with confidence. Never, ever, ever, give up believe and achieve. Josh Cox American Record Holder for 50KM Listen to your body! If you are fighting sickness or feeling overly tired, it s OK to take a day off or to run a little less than the guide instructs for that day. In exchange, gets lots of rest and drink plenty of fluids. Wait until you feel good to go and then ease back into your training schedule.

9 Grades K-4 4 week plan (Blue), 6 week plan (Blue + Yellow), 8 week plan (all the weeks from top to bottom) 8 week plan 6 week plan 4 week plan Warm-up Cool-down warm-up: 3 min-easy run cool down cool down 6 min easy run Final Mile (Sunday) 3 min easy run warm-up for final mile Mon Tues Wed Thur Fri Teacher or Parent Initials 5 x(2min easky run, 1 min walk), 2 min walk, 1 min easy run 1 min hard run 2 min easy run 2 min hard run 2 min hard run 1 min hard run 1 min easy run, 7 x ( 1 min easy run) 1 min walk 10 min easy run 7 x ( 1 min easy run) 12 min easy run; 3 min hard run, 8 min easy run 4 min rest, 10 min easy run; 1st day of the 8 week plan 1st day of the 6 week plan 1st day of the 4 week plan 1 min easy run,, 1 min easy run 7 x(20 sec easy run, 20 sec med run, 20 sec hard run); 6 min easy run 6 x (1min easy run, 30 sec hard run, 1 min easy run) 6 min easy run, 1 min rest, 10 min of walk/ run 12 min of walk/ run 2 x (, 1 min easy run, 30 sec hard run) 3 x( 2 min easy run) 8 min easy run 2 min rest 10 min easy run, 12 min easy run; 1; 1;, 3 min hard run, :, 7 min hard run, 4 min hard run,, 3 min hard run, 1 min easy run, 1 min hard run 2 x (3 min hard run, 1 min easy run) 7 min easy run,,

10 Grades week plan (Blue), 6 week plan (Blue + Yellow), 8 week plan (all the weeks from top to bottom) 6 week plan 8 week plan 4 week plan Warm-up Cool-down warm-up: warm-up 3 min walk warm-up, 4 min easy run cooldown cool down 7 min easy run 6 min easy run 7 min easy run Final Mile (Sunday) warm-up for final mile Mon Tues Wed Thur Fri Teacher or Parent Initials, 1 min walk,, 2 min walk, 5 x (2 min easy run, 1 min walk), 2 min walk, 6 min easy run; 1 min walk, 6 min easy run 1 cooldown 6 min hard run, 6 min easy run 10 min easy run; 1st day of the 8 week plan 1st day of the 6 week plan 1st day of the 4 week plan 7 x(1 min hard, 1 min easy) 1 min easy run,, 1 min easy run, 2 min rest, 8 x ( 1 min easy run) 8 x ( 1 min easy run 1 min easy run,, 1 min easy run 7 x (20 sec easy run, 20 sec med run, 20 sec hard run); 6 min easy run 6 min easy run, 1 min rest, 8 min easy run,, min easy run,, 8 min easy run 2 x (, 1 min walk, 2 min easy, 30 sec hard run) 12 min easy run; 3 x ( 2 min easy run 12 min easy run; 4 min walk 1; 3min easy run 16 min easy run;, 3 min hard run, :, 7 min hard run, 4 min hard run,, 3 min hard run, 1 min easy run, 1 min hard run 9 min easy run,,

Fun Facts Check out these fun facts and share the things you ve learned with your family and friends!

the town of Marathon, Greece to Athens, Greece in 490 B.C. to deliver the message of victory!

In fact, it was the trial for the 1896 Greek Olympic Team to qualify for the first Olympic Marathon.

The distance was made slightly longer so it could begin at Windsor Castle in England.

2 miles was adopted as the official marathon distance around the world.

11 Fun Facts Check out these fun facts and share the things you ve learned with your family and friends! The word Marathon came about because a soldier named Phidippides ran from a battlefield at the site of the town of Marathon, Greece to Athens, Greece in 490 B.C. to deliver the message of victory! The first organized marathon was run shortly before the 1896 Olympic Games. In fact, it was the trial for the 1896 Greek Olympic Team to qualify for the first Olympic Marathon. The winner of that first Olympic Marathon in 1896 was Spiridon Louis, a Greek postal worker who finished the 24 mile course in 2:58:50. Soon after, in 1897, the first marathon in the United States was run in Boston. The first time today s 26.2 mile distance was officially used as the marathon distance was in 1908 at the Olympic Games in London. The distance was made slightly longer so it could begin at Windsor Castle in England. It finished in front of the Royal Box so the King and Queen could watch it! In 1921, 26.2 miles was adopted as the official marathon distance around the world. It was not until the 1984 Olympic Games in Los Angeles, CA that women were allowed to run in the Olympic Marathon. (Well, It was about time!) American Joan Benoit won that first women s Olympic marathon running 2 hours 24 minutes - the equivalent of over 50 minutes faster than Spiridon Louis! The marathon has come a long way in the last 112 years. We hope you ll be a big part of its future!

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block ¼ mile = 1 lap around a track or 1 lap around a city

12 MILEAGE LOG Color in a piece of a circle every time you run or walk 1/4 of a mile. When you have finished coloring each circle, you will have gone 26.2 miles. A WHOLE MARATHON! 25 1 mile = 4 laps around a track or 4 laps around a city block ¼ mile = 1 lap around a track or 1 lap around a city block Please print 26 Student s Name: School: Age: Finisher Medal Celebration Date: Parent/Guardian: Cell Phone: whitefishwave.com

TRAINING GUIDE AND ACTIVITIES BOOKLET

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