8 WEEK RUNNING PROGRAM PDF



8 Week Running Program Pdf

8-Week Beginner 10K Running Schedule POPSUGAR Fitness. Another possibility is that you repeated some weeks or follow: Schedule 15 minutes running 8 weeks three training sessions per week. If a training day exists from two different serials (week 4 up to and including week 7) you can do these in random order. Much success. PDF version of this schedule, EASY RUN: Run at an easy pace for 20 to 45 minutes. REST: Take the day off from exercise. Walk or perform a gentle workout like yoga if you wish. Related Article: Obstacle Race Training Plan. 8-WEEK WEIGHT LOSS RUN PLAN. Click here for the PDF version of Weeks 1-4. Click here for the PDF version of Weeks 5-8.

Weekly kids running programs 8 weeks az675379.vo.msecnd.net

FREE 5K Running Program (8 Week) BTU. Here are four key points to consider before you begin the 8-Week Program. 1. If you are over 40, not accustomed to any exercise, or more than 20 pounds overweight, consult with your physician., 25/02/2019 · 8 Week Plan to Go From Walking to Running An 8-Week Plan to Make You a Runner. February 25, 2019 by Jenny Sugar. 791.9K Shares A runner isn't born overnight: it takes weeks ….

EASY RUN: Run at an easy pace for 20 to 45 minutes. REST: Take the day off from exercise. Walk or perform a gentle workout like yoga if you wish. Related Article: Obstacle Race Training Plan. 8-WEEK WEIGHT LOSS RUN PLAN. Click here for the PDF version of Weeks 1-4. Click here for the PDF version of Weeks 5-8 You can see that we are doing a lot of running by this week, and you should be fairly accustomed to it by now. Pro tip, wear some earbuds for those long runs and it will reduce the perception of fatigue during the run, and generally make it a little more pleasant. Week 4 Running Plan. This week is going to be the most miles you have in the 8

8‐Week Beginner Runner's Training Program The training plan that follows is designed to get you to the point where you can run 30 minutes (about 2 miles) at a slow, relaxed pace. 16/04/2016 · 8-Week Beginner 10K Running Schedule. April 16, 2016 by Lizzie Fuhr. 4.4K Shares If you've already run a few 5Ks, running a 10K is totally doable — especially if you take time to build up your

tion as well as the strenghtening of bones. In order to get kids to find fun in running, we have to regularly elaborate fun games where they will run on brief distances. To maintain the practice of physical activities and sports at teenage years, it will be important to focus on pleasure rather than early specialization. understand that this program is for someone who has been conditioned to handle CrossFit and a running program. We started Rookie off by figuring out how much running he could handle in terms of speed, pace, and hill work. The Tabata run substituted for hill training in the end, but we started out using 100-meter hills that were run fast, with a

If you feel pretty comfortable running 5 km and want challenge yourself to run further, this training program is for you. Over 8 weeks, you’ll build the endurance you need to complete 10 km feeling strong. Remember that everyone is different, and your base level of fitness may vary. This training week sunday monday tuesday wednesday thursday friday saturday total mileage 1 easy run: 5 miles rest easy run: 6 miles with 6 x 20-second strides easy run: 5 miles + strength training easy run: 6 miles + 6 x 20-second strides rest or cross-training long run: 10 miles 32 2 easy run: 5 miles rest intervals: 8 miles warm-up, 6 x 800m @ 5k pace w/400m jog recovery between repeats easy run: 5 miles

A 2001 study from East Tennessee State University demonstrated similar findings with obese subjects who followed an 8-week program of HIIT workouts. These subjects dropped 2 percent in body fat, as compared to those who followed a steady-state cardiovascular program on the treadmill and lost none. If you feel pretty comfortable running 5 km and want challenge yourself to run further, this training program is for you. Over 8 . weeks, you’ll build the endurance you need to complete 10 km feeling strong. Remember that everyone is different, and your base level of fitness may vary. This training guide is just that – a guide – so

HOW MUCH DO YOU NEED TO TRAIN TO RUN 10K? If you possess a good level of fitness (because of participation in other sports) you probably could run a half dozen miles on very little training. That might include running shorter races, such as a 5K or an 8K. But if you’ve made the decision … Six Week Running Program for the 1.5-2 mile timed run test Not a beginning running plan Waiver of Liability What you are about to undertake is an advanced fitness program. Injuries may occur in any workout program as with this specific program written by Stew Smith. By downloading the program, you are waiving any liability to Stew Smith or

Running schedule for beginners joggers

8 week running program pdf

NFL Combine Trainer 8-Week Program bodybuilding.com. Another possibility is that you repeated some weeks or follow: Schedule 15 minutes running 8 weeks three training sessions per week. If a training day exists from two different serials (week 4 up to and including week 7) you can do these in random order. Much success. PDF version of this schedule, You’d need to commit to run at least three times per week, and follow the beginner run-walk program that I’m going to share with you today. That’s why today I’m sharing with you one of my favorite beginner running programs, an 8-week beginner running plan that’s gonna help you build enough cardio base to run for a half an hour with.

NFL Combine Trainer 8-Week Program bodybuilding.com. Saturday — Endurance Run 3 to 4 miles at a conversational pace. Sunday — Recover Take a rest day or walk for 30 minutes. Week 8: Monday — Speed Jog ½ mile to warm up. Do drills from Week 2, 20/09/2017 · So you want to run a half marathon? Running 13.1 miles is a huge accomplishment, but unlike a full marathon, the training doesn't have to take over your life. In fact, you can do it in only eight weeks, and we're here to show you how. This plan is based on four days of running, two days of cross.

Running schedule for beginners joggers

8 week running program pdf

Make Your 8 Week Runв„ў & Get Your Body Back Venice Nutrition. This plan was designed around an 8-week schedule for maximum results. It was built to adapt to your experience level and intended to be uniquely exible to your needs as you prepare to tackle a 10K. Whether you’re eight or ve weeks from race day, you can jump into this program … https://en.wikipedia.org/wiki/This_Week_(American_TV_program) HOW MUCH DO YOU NEED TO TRAIN TO RUN 10K? If you possess a good level of fitness (because of participation in other sports) you probably could run a half dozen miles on very little training. That might include running shorter races, such as a 5K or an 8K. But if you’ve made the decision ….

8 week running program pdf


You can see that we are doing a lot of running by this week, and you should be fairly accustomed to it by now. Pro tip, wear some earbuds for those long runs and it will reduce the perception of fatigue during the run, and generally make it a little more pleasant. Week 4 Running Plan. This week is going to be the most miles you have in the 8 You can see that we are doing a lot of running by this week, and you should be fairly accustomed to it by now. Pro tip, wear some earbuds for those long runs and it will reduce the perception of fatigue during the run, and generally make it a little more pleasant. Week 4 Running Plan. This week is going to be the most miles you have in the 8

understand that this program is for someone who has been conditioned to handle CrossFit and a running program. We started Rookie off by figuring out how much running he could handle in terms of speed, pace, and hill work. The Tabata run substituted for hill training in the end, but we started out using 100-meter hills that were run fast, with a Regardless of your fitness level, you can easily start from zero to running 20 minutes continuously in 10 weeks. The running program below, adapted from the New York Road Runners Club, does exactly that and is an example of an ten-week run/walk strategy, aimed at beginners in good health.

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Day 1 5 min brisk walk to warm up 5 min brisk walk to warm up 5 min brisk walk to warm up 5 … A 2001 study from East Tennessee State University demonstrated similar findings with obese subjects who followed an 8-week program of HIIT workouts. These subjects dropped 2 percent in body fat, as compared to those who followed a steady-state cardiovascular program on the treadmill and lost none.

Saturday — Endurance Run 3 to 4 miles at a conversational pace. Sunday — Recover Take a rest day or walk for 30 minutes. Week 8: Monday — Speed Jog ½ mile to warm up. Do drills from Week 2 Another possibility is that you repeated some weeks or follow: Schedule 15 minutes running 8 weeks three training sessions per week. If a training day exists from two different serials (week 4 up to and including week 7) you can do these in random order. Much success. PDF version of this schedule

You can see that we are doing a lot of running by this week, and you should be fairly accustomed to it by now. Pro tip, wear some earbuds for those long runs and it will reduce the perception of fatigue during the run, and generally make it a little more pleasant. Week 4 Running Plan. This week is going to be the most miles you have in the 8 8 week intermediate running guide 4km run Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Week 1 Do a strength and flexibility workout. Walk for 30-45 minutes at a moderate pace and stretch. Work on your strength and flexibility. Complete a 2km jog/ run and stretch. Rest and recover. Work on your strength and flexibility. Rest and recover.

A 2001 study from East Tennessee State University demonstrated similar findings with obese subjects who followed an 8-week program of HIIT workouts. These subjects dropped 2 percent in body fat, as compared to those who followed a steady-state cardiovascular program on the treadmill and lost none. tion as well as the strenghtening of bones. In order to get kids to find fun in running, we have to regularly elaborate fun games where they will run on brief distances. To maintain the practice of physical activities and sports at teenage years, it will be important to focus on pleasure rather than early specialization.

a proven 8-week half marathon training program with a separate 30-day build program for beginners and intermediate runners. daily video guidance to stay on track & exclusive access to our community of beginner & intermediate runners to stay motivated. 24/7 access. 20/09/2017 · So you want to run a half marathon? Running 13.1 miles is a huge accomplishment, but unlike a full marathon, the training doesn't have to take over your life. In fact, you can do it in only eight weeks, and we're here to show you how. This plan is based on four days of running, two days of cross

Take it from the 46- to 67-year-old women who tested our walk-to-run program: They saw pounds disappear as soon as the first week, and by 8 weeks, they had shaved up to 20 inches off their butts A 2001 study from East Tennessee State University demonstrated similar findings with obese subjects who followed an 8-week program of HIIT workouts. These subjects dropped 2 percent in body fat, as compared to those who followed a steady-state cardiovascular program on the treadmill and lost none.

8 week intermediate running guide HBF Fitness

8 week running program pdf

The Ultimate 8-Week HIIT For Fat-Burning Program. Six Week Running Program for the 1.5-2 mile timed run test Not a beginning running plan Waiver of Liability What you are about to undertake is an advanced fitness program. Injuries may occur in any workout program as with this specific program written by Stew Smith. By downloading the program, you are waiving any liability to Stew Smith or, Another possibility is that you repeated some weeks or follow: Schedule 15 minutes running 8 weeks three training sessions per week. If a training day exists from two different serials (week 4 up to and including week 7) you can do these in random order. Much success. PDF version of this schedule.

8-Week walk-to-run plan WW USA

8 Week Half Marathon Training Plan 2 Months Running Program. 8 week beginner running guide 4km run Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Week 5 Do a strength and flexibility workout or run 10 minutes and stretch. Walk for 30-45 minutes at a brisk pace and stretch. Work on your strength and flexibility. Go for a 15 minute run and stretch. Work on your strength and flexibility. Go for a 20 minute run, FREE 5K Running Program (8 Week) If you’re wanting to run a 5K and aren’t sure where to start, you’re in good hands. We have created an 8-week training plan for for running a 5K..

14/11/2018 · Abstract. Exercise capacity has been reported to be lower in children with Juvenile Idiopathic Arthritis (JIA). Therefore, the aim was to investigate the effects of an 8-week water-based exercise program on exercise capacity in children with JIA. 8 week beginner running guide 4km run Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Week 5 Do a strength and flexibility workout or run 10 minutes and stretch. Walk for 30-45 minutes at a brisk pace and stretch. Work on your strength and flexibility. Go for a 15 minute run and stretch. Work on your strength and flexibility. Go for a 20 minute run

tion as well as the strenghtening of bones. In order to get kids to find fun in running, we have to regularly elaborate fun games where they will run on brief distances. To maintain the practice of physical activities and sports at teenage years, it will be important to focus on pleasure rather than early specialization. You’ve taken the first step and set yourself a challenge. Congratulations! This training program will build your strength and endurance and get you running your first 5 km in 8 weeks. Remember that everyone is different, and your base level of fitness may vary. This training guide is just that

16/04/2016 · 8-Week Beginner 10K Running Schedule. April 16, 2016 by Lizzie Fuhr. 4.4K Shares If you've already run a few 5Ks, running a 10K is totally doable — especially if you take time to build up your Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Day 1 5 min brisk walk to warm up 5 min brisk walk to warm up 5 min brisk walk to warm up 5 …

Your 8-week walk-to-run plan. This training plan, developed by running coach Jenny Hadfield, co-author of Running for Mortals, will gradually introduce you to running. By the end of eight weeks, you’ll be doing an equal amount of running and walking. Do the workouts below on three nonconsecutive days each week. On off days, you can walk You can see that we are doing a lot of running by this week, and you should be fairly accustomed to it by now. Pro tip, wear some earbuds for those long runs and it will reduce the perception of fatigue during the run, and generally make it a little more pleasant. Week 4 Running Plan. This week is going to be the most miles you have in the 8

You can see that we are doing a lot of running by this week, and you should be fairly accustomed to it by now. Pro tip, wear some earbuds for those long runs and it will reduce the perception of fatigue during the run, and generally make it a little more pleasant. Week 4 Running Plan. This week is going to be the most miles you have in the 8 EASY RUN: Run at an easy pace for 20 to 45 minutes. REST: Take the day off from exercise. Walk or perform a gentle workout like yoga if you wish. Related Article: Obstacle Race Training Plan. 8-WEEK WEIGHT LOSS RUN PLAN. Click here for the PDF version of Weeks 1-4. Click here for the PDF version of Weeks 5-8

HOW MUCH DO YOU NEED TO TRAIN TO RUN 10K? If you possess a good level of fitness (because of participation in other sports) you probably could run a half dozen miles on very little training. That might include running shorter races, such as a 5K or an 8K. But if you’ve made the decision … 8 week beginner running guide 4km run Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Week 5 Do a strength and flexibility workout or run 10 minutes and stretch. Walk for 30-45 minutes at a brisk pace and stretch. Work on your strength and flexibility. Go for a 15 minute run and stretch. Work on your strength and flexibility. Go for a 20 minute run

PHASE THREE Week 1. Phase three is the final week of our NFL Combine Trainer 8-Week Program. At the end of this week, you should test your numbers across all six of the core Combine drills: 40-Yard Dash, 3 Cone Drill, Vertical Jump, 225 Bench Press, Shuttle Run, and the Broad Jump. Your 8-week walk-to-run plan. This training plan, developed by running coach Jenny Hadfield, co-author of Running for Mortals, will gradually introduce you to running. By the end of eight weeks, you’ll be doing an equal amount of running and walking. Do the workouts below on three nonconsecutive days each week. On off days, you can walk

PHASE THREE Week 1. Phase three is the final week of our NFL Combine Trainer 8-Week Program. At the end of this week, you should test your numbers across all six of the core Combine drills: 40-Yard Dash, 3 Cone Drill, Vertical Jump, 225 Bench Press, Shuttle Run, and the Broad Jump. tion as well as the strenghtening of bones. In order to get kids to find fun in running, we have to regularly elaborate fun games where they will run on brief distances. To maintain the practice of physical activities and sports at teenage years, it will be important to focus on pleasure rather than early specialization.

The sprint triathlon training program follows a routine of five training days per week, with one session per training day. Initially there are two swims per week, and alternating one run and two bike workouts one week, followed by two runs and one bike the next week. Eventually you progress to two swims, two bike rides and two runs per week Another possibility is that you repeated some weeks or follow: Schedule 15 minutes running 8 weeks three training sessions per week. If a training day exists from two different serials (week 4 up to and including week 7) you can do these in random order. Much success. PDF version of this schedule

HOW MUCH DO YOU NEED TO TRAIN TO RUN 10K? If you possess a good level of fitness (because of participation in other sports) you probably could run a half dozen miles on very little training. That might include running shorter races, such as a 5K or an 8K. But if you’ve made the decision … You can see that we are doing a lot of running by this week, and you should be fairly accustomed to it by now. Pro tip, wear some earbuds for those long runs and it will reduce the perception of fatigue during the run, and generally make it a little more pleasant. Week 4 Running Plan. This week is going to be the most miles you have in the 8

16/04/2016 · 8-Week Beginner 10K Running Schedule. April 16, 2016 by Lizzie Fuhr. 4.4K Shares If you've already run a few 5Ks, running a 10K is totally doable — especially if you take time to build up your 8 week intermediate running guide 4km run Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Week 1 Do a strength and flexibility workout. Walk for 30-45 minutes at a moderate pace and stretch. Work on your strength and flexibility. Complete a 2km jog/ run and stretch. Rest and recover. Work on your strength and flexibility. Rest and recover.

Want a perfect support tool as you make your 8 Week Run? If so dive into our best selling book Why Kids Make You Fat and How To Get Your Body Back, which goes hand in hand with the 3 phases of your 8 week plan. Plus its full of real life cutting-edge strategies to help you lose the weight, keep it off, win your food frenzy, optimize your week sunday monday tuesday wednesday thursday friday saturday total mileage 1 easy run: 5 miles rest easy run: 6 miles with 6 x 20-second strides easy run: 5 miles + strength training easy run: 6 miles + 6 x 20-second strides rest or cross-training long run: 10 miles 32 2 easy run: 5 miles rest intervals: 8 miles warm-up, 6 x 800m @ 5k pace w/400m jog recovery between repeats easy run: 5 miles

Running schedule for beginners joggers

8 week running program pdf

8 Week Half Marathon Training Plan 2 Months Running Program. FREE 5K Running Program (8 Week) If you’re wanting to run a 5K and aren’t sure where to start, you’re in good hands. We have created an 8-week training plan for for running a 5K., tion as well as the strenghtening of bones. In order to get kids to find fun in running, we have to regularly elaborate fun games where they will run on brief distances. To maintain the practice of physical activities and sports at teenage years, it will be important to focus on pleasure rather than early specialization..

8 week intermediate running guide HBF Fitness

8 week running program pdf

10 KM TRAINING GUIDE. Another possibility is that you repeated some weeks or follow: Schedule 15 minutes running 8 weeks three training sessions per week. If a training day exists from two different serials (week 4 up to and including week 7) you can do these in random order. Much success. PDF version of this schedule https://es.wikipedia.org/wiki/Running_Man Gerda Steyn Generic Training Program 5 weeks before Two Oceans. 8 Week training programme for a 04h15 Two Oceans by Nick Bester Two Oceans - recommendations on how to run your best race Two Oceans 21km Training programme for a Sub 02h00 . Comrades. Claude Moshiywa - Comrades Training Program 2018. Fikile Mbuthuma 4 weeks Training Program.

8 week running program pdf


You’ve taken the first step and set yourself a challenge. Congratulations! This training program will build your strength and endurance and get you running your first 5 km in 8 weeks. Remember that everyone is different, and your base level of fitness may vary. This training guide is just that EASY RUN: Run at an easy pace for 20 to 45 minutes. REST: Take the day off from exercise. Walk or perform a gentle workout like yoga if you wish. Related Article: Obstacle Race Training Plan. 8-WEEK WEIGHT LOSS RUN PLAN. Click here for the PDF version of Weeks 1-4. Click here for the PDF version of Weeks 5-8

You’d need to commit to run at least three times per week, and follow the beginner run-walk program that I’m going to share with you today. That’s why today I’m sharing with you one of my favorite beginner running programs, an 8-week beginner running plan that’s gonna help you build enough cardio base to run for a half an hour with Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Day 1 5 min brisk walk to warm up 5 min brisk walk to warm up 5 min brisk walk to warm up 5 …

Saturday — Endurance Run 3 to 4 miles at a conversational pace. Sunday — Recover Take a rest day or walk for 30 minutes. Week 8: Monday — Speed Jog ½ mile to warm up. Do drills from Week 2 If you feel pretty comfortable running 5 km and want challenge yourself to run further, this training program is for you. Over 8 . weeks, you’ll build the endurance you need to complete 10 km feeling strong. Remember that everyone is different, and your base level of fitness may vary. This training guide is just that – a guide – so

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Day 1 5 min brisk walk to warm up 5 min brisk walk to warm up 5 min brisk walk to warm up 5 … You’d need to commit to run at least three times per week, and follow the beginner run-walk program that I’m going to share with you today. That’s why today I’m sharing with you one of my favorite beginner running programs, an 8-week beginner running plan that’s gonna help you build enough cardio base to run for a half an hour with

8‐Week Beginner Runner's Training Program The training plan that follows is designed to get you to the point where you can run 30 minutes (about 2 miles) at a slow, relaxed pace. Six Week Running Program for the 1.5-2 mile timed run test Not a beginning running plan Waiver of Liability What you are about to undertake is an advanced fitness program. Injuries may occur in any workout program as with this specific program written by Stew Smith. By downloading the program, you are waiving any liability to Stew Smith or

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Day 1 5 min brisk walk to warm up 5 min brisk walk to warm up 5 min brisk walk to warm up 5 … understand that this program is for someone who has been conditioned to handle CrossFit and a running program. We started Rookie off by figuring out how much running he could handle in terms of speed, pace, and hill work. The Tabata run substituted for hill training in the end, but we started out using 100-meter hills that were run fast, with a

A 2001 study from East Tennessee State University demonstrated similar findings with obese subjects who followed an 8-week program of HIIT workouts. These subjects dropped 2 percent in body fat, as compared to those who followed a steady-state cardiovascular program on the treadmill and lost none. Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Day 1 5 min brisk walk to warm up 5 min brisk walk to warm up 5 min brisk walk to warm up 5 …

This plan was designed around an 8-week schedule for maximum results. It was built to adapt to your experience level and intended to be uniquely exible to your needs as you prepare to tackle a 5K. Whether you’re eight or ve weeks from race day, you can jump into this program … Here are four key points to consider before you begin the 8-Week Program. 1. If you are over 40, not accustomed to any exercise, or more than 20 pounds overweight, consult with your physician.

16/04/2016 · 8-Week Beginner 10K Running Schedule. April 16, 2016 by Lizzie Fuhr. 4.4K Shares If you've already run a few 5Ks, running a 10K is totally doable — especially if you take time to build up your 8 week beginner running guide 4km run Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Week 5 Do a strength and flexibility workout or run 10 minutes and stretch. Walk for 30-45 minutes at a brisk pace and stretch. Work on your strength and flexibility. Go for a 15 minute run and stretch. Work on your strength and flexibility. Go for a 20 minute run

a proven 8-week half marathon training program with a separate 30-day build program for beginners and intermediate runners. daily video guidance to stay on track & exclusive access to our community of beginner & intermediate runners to stay motivated. 24/7 access. Take it from the 46- to 67-year-old women who tested our walk-to-run program: They saw pounds disappear as soon as the first week, and by 8 weeks, they had shaved up to 20 inches off their butts

You’d need to commit to run at least three times per week, and follow the beginner run-walk program that I’m going to share with you today. That’s why today I’m sharing with you one of my favorite beginner running programs, an 8-week beginner running plan that’s gonna help you build enough cardio base to run for a half an hour with HOW MUCH DO YOU NEED TO TRAIN TO RUN 10K? If you possess a good level of fitness (because of participation in other sports) you probably could run a half dozen miles on very little training. That might include running shorter races, such as a 5K or an 8K. But if you’ve made the decision …

Gerda Steyn Generic Training Program 5 weeks before Two Oceans. 8 Week training programme for a 04h15 Two Oceans by Nick Bester Two Oceans - recommendations on how to run your best race Two Oceans 21km Training programme for a Sub 02h00 . Comrades. Claude Moshiywa - Comrades Training Program 2018. Fikile Mbuthuma 4 weeks Training Program Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Day 1 5 min brisk walk to warm up 5 min brisk walk to warm up 5 min brisk walk to warm up 5 …

14/11/2018 · Abstract. Exercise capacity has been reported to be lower in children with Juvenile Idiopathic Arthritis (JIA). Therefore, the aim was to investigate the effects of an 8-week water-based exercise program on exercise capacity in children with JIA. 8 week intermediate running guide 4km run Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Week 1 Do a strength and flexibility workout. Walk for 30-45 minutes at a moderate pace and stretch. Work on your strength and flexibility. Complete a 2km jog/ run and stretch. Rest and recover. Work on your strength and flexibility. Rest and recover.