Short, fast runs with a proper rest in between, rather than lots of slow ones — speed is practised fresh, not tired. Pumping your arms hard helps more than most people expect, because your legs go at the speed your arms set.

How much water should I drink?

A glass before you start and a glass after, and more if it is hot or you are outside. Being short of water makes you tired and gives you a headache long before you actually feel thirsty.

Outside, for real. Run, then go hard for a few seconds, then walk it off.

Out and Back

14 minutes · ages 9 to 12 · Climbers · Get Your Heart Going

Do the whole list, then do it again.

What you need

A wall
Somewhere big enough to really run.

Before you start

Clear the floor. Nothing sharp, nothing glass, nobody small where you are going to land.
A rug or a mat, and nothing sharp where you put your hands.
Arms out: make sure nobody is in reach.
Take water, find the shade, and tell a grown-up where you are.

Stop straight away if…

You feel dizzy or the room spins.
Your chest hurts.
You can't catch your breath.
Something hurts sharply, in one spot.
You feel sick.

Stop, sit down, and get a grown-up. Stopping is always the right answer.

The big idea: Fast and short builds a different thing from steady and long. You want both.

🫁 Keeping going🔋 Staying power🚀 Springiness⚡ Speed🤹 Putting it together

All workouts

The whole workout, in words

For a grown-up reading it out, or a teacher printing it. Out and Back is 14 minutes for ages 9 to 12 (Climbers), and it needs a wall.

Warm-up

Arm circles, Leg swings, March, Jog on the spot, Squat — about 25 seconds each, nice and easy.

The workout

4 rounds of: 200 metres of run · 40 metres of sprint · 30 seconds of jog on the spot. Rest 60 seconds between rounds. Take water. Tell a grown-up where you are going.

Cool-down

Calf stretch, Heel to bottom, Reach for your toes, Butterfly — slow and still.

Easier and harder

Easier: Walk the 200 and jog the 40. Three rounds.

Harder: Five rounds, and make every sprint as quick as the first one.

Safety

There is no barbell, dumbbell, bench or bar anywhere in the Gym, and load never goes past a ball or a bag with a book or two in it (from 3rd grade). Every jumping workout teaches landing first. Stop straight away if: You feel dizzy or the room spins. Your chest hurts. You can't catch your breath. Something hurts sharply, in one spot. You feel sick. Stop, sit down, and get a grown-up. Stopping is always the right answer.

Questions

How do I get faster?: Short, fast runs with a proper rest in between, rather than lots of slow ones — speed is practised fresh, not tired. Pumping your arms hard helps more than most people expect, because your legs go at the speed your arms set.
How much water should I drink?: A glass before you start and a glass after, and more if it is hot or you are outside. Being short of water makes you tired and gives you a headache long before you actually feel thirsty.

More for grown-ups: how much children need to move, and what makes youth training safe · Fitness School · Ask the Coach

Out and Back — ages 9 to 12, 14 minutes, Climbers.
Do the whole list, then do it again.

Warm-up: Arm circles, Leg swings, March, Jog on the spot, Squat.
Work: 4 rounds of 200 metres of run · 40 metres of sprint · 30 seconds of jog on the spot. Rest 60 seconds between rounds.
  Take water. Tell a grown-up where you are going.
Cool-down: Calf stretch, Heel to bottom, Reach for your toes, Butterfly.

You need: a wall. Room: a park or a hall.
Easier: Walk the 200 and jog the 40. Three rounds.
Harder: Five rounds, and make every sprint as quick as the first one.

Stop straight away if: You feel dizzy or the room spins. Your chest hurts. You can't catch your breath. Something hurts sharply, in one spot. You feel sick. Stop, sit down, and get a grown-up. Stopping is always the right answer.