Should a 12-year-old run 5k?

Tweens’ normal development changes allows them to adapt to longer training. This is an appropriate age group to safely participate in a 5K (3.10 miles). Training should be around three or four days a week.

“Usually children are ready to start running longer distances—5 kilometer (5K) races, for example—Between ages 8 and 10,” says Dr.

Therefore, middle school kids should only be running up to 12.8 miles per week, if they are planning to run in a 10K race. Kids up to age 14 should only run three times per week.
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Running Recommendations.

A 12-year-old from Belfast ran a 5K in 16 minutes and 23 seconds On Sunday, breaking her own world record by 13 seconds. Emer McKee, a member of Willowfield Harriers in Belfast, recorded the time at the Lisburn Festival of Running.

12-Year-Old Grace Ping Runs 16:44 5k, Age Group World Record.

They may not grasp the concept of running a race, and one bad experience might turn them off from running in the future. Instead, encourage 3- and 4-year-olds to run by Playing tag, doing an obstacle course, even chasing after the dog—anything, as long as it doesn’t feel like a formal, structured program.

Average Mile Time Percentiles for Boys

According to the U.S. National Fitness Standards, the average mile time for 12-year-old boys is 8 minutes and 40 seconds. Running an 8:40-minute mile would place a male child in the 50th percentile. Running anything faster would be an above average time.

During puberty, quickness and acceleration training lead to better nervous system adaptation, which results in enhanced coordination of the muscles performing the arm and leg actions. As strength starts to improve, especially for boys, movement time improves, which influences upper-body quickness and running speed.

An athlete who is slow now may develop into an athlete with reasonable speed abilities later in their career. This is why it is important for young athletes to try to stay in the game and not give up based on their current performance.

Children 5 and under should focus on “dash” events that range from a few yards to 400 meters. Children 5 and over, kids fun runs that are a ½ to 1 mile long may be considered, but allow for a combination of running and walking. Children ages 12 and over may want to participate in a 5K run.

To run, Kids should probably be at least 7 or 8 years old. If your goal is to walk the race and have fun, kids of any age can take part. Toddlers and younger children may have to jump in a stroller now and then. Check on any age rules or stroller guidelines set by the race organizer.

The Right Age

Kids around 7 or 8 are ready to begin training for their first 5K. “For a young kid, 3.1 miles is a long way and can be very discouraging, plus training at too young of an age could lead to injury,” Saffa says. If you do have younger kids, look for races that offer family fun walks.

Age 7-8 – 200m. Age 9-10 – 400m. Age 11-12 – 800m. Age 12-13 – 1 mile.