OPEN RUN
Kids · Adults · Every Body
Whatever your or your child's situation, if you're interested in getting kids running, this is your definitive guide. We've got great information about kids' warm-up games, fun running games, adaptive and inclusive games for kids of all abilities, cool-down exercises, and more.
Our Mission
Our mission is to make running accessible, enjoyable, and transformative for everyone. From early years to older adults, we help individuals find their stride, improve their wellbeing, and build lasting confidence.
Our coaching style blends elite-level expertise with a down-to-earth, inclusive atmosphere. Every session is designed to challenge and support you in equal measure, whether you're chasing a personal best or simply want to feel better in your body.
At OPEN RUN, we understand that no two runners are the same. That's why we prioritise adaptability, community, and fun in everything we do — from kids' first fun runs to adults rediscovering their love of movement.
The Sefton School Sports Kids' Running Programme
A simple, structured plan for reluctant and keen runners alike. Each week mixes fun warm-ups, focused running practice and easy cool-downs so kids learn skills for cross country, sprinting and middle distance.
| Week | Focus | Sample Session | Motivation Lesson |
|---|---|---|---|
| Week 1 Foundations | Posture, breathing & pacing. Kids learn what 'easy' running feels like. | • Warm-up: Red Light, Green Light – Run version • Main: 6 × 1-min easy jog + 1-min walk • 2 × 20-sec fun strides • Cool-down: walk + simple stretches | Run your own pace, not somebody else's. |
| Week 2 Endurance | Gentle cross-country style stamina, on grass if possible. | • Warm-up game: Sharks & Minnows • 10-min continuous easy run (run/walk as needed) • 4 × short hill jogs or walks • Cool-down walk + breathing | Progress is progress — every lap counts. |
| Week 3 Speed / Sprint | Safe sprinting form: fast feet, strong arms, tall posture. | • Warm-up relay races • Drills: A-skips, fast feet, arm drive • 6 × 40m relaxed sprints (walk back) • Cool-down jog + stretch | Fast is fun — good form over 'winning'. |
| Week 4 Cross Country | Mixed terrain, hills & 'eyes up' running. | • Warm-up: Trail Treasure Hunt • 2–3 loops of a short grass / trail course • 3 × steady uphill efforts • Cool-down walk the course, noticing terrain | Hard hills build strong runners and strong minds. |
| Week 5 Middle Distance | Holding a steady, 'conversation-pace' run. | • Warm-up: Pace Match Tag • 4 × 400m (or 4 × 2-min efforts) • 2 × 200m 'finish strong' runs • Cool-down walk + stretch | Save your speed — finish strong, not just start fast. |
| Week 6 Celebration | Mini meet: sprint, middle distance & XC fun race. | • 60m sprint • 800m (or appropriate distance) middle distance run • 1-mile or short XC loop • Cool-down & 'What did you learn?' circle | Celebrate effort, not just results. New goals for the future. |
Foundations
Endurance
Speed / Sprint
Cross Country
Middle Distance
Celebration
Motivating young runners when running gets tough
- • Use walk breaks as a smart tool, not a "failure".
- • Talk about running as play and exploration, not punishment.
- • Celebrate milestones: new distance, new trail, brave effort — with a favourite dinner, a new water bottle, or a fun certificate.
Fun Warm-Up & Running Games for Kids
Turn "I don't want to run" into "Can we play one more game?". These simple games work on speed, agility and pacing without kids realising they're training.
Kids line up on one side. The coach calls: 'Green light!' (run), 'Yellow light!' (slow jog), 'Red light!' (freeze). Add 'Reverse' or 'Hop' for fun.
- •Teaches pace changes.
- •Great ice-breaker.
A few 'sharks' in the middle, 'minnows' try to run across without being tagged. Tagged runners join the sharks.
- •Builds short, repeat sprint efforts.
- •Perfect for big energy groups.
Place cones or 'treasures' around a field or safe trail. Kids run in pairs or teams, collecting items in order.
- •Encourages exploring different terrain.
- •Great for cross-country confidence.
Games for Kids of All Abilities
Every child deserves to feel like a runner. Adapt distances, speeds and roles so kids with different physical, sensory or learning needs can join in comfortably.
- Offer walking, jogging and "rest station" roles.
- Let kids choose their distance or number of laps.
- Use visual pace cards (slow / medium / fast).
- Pair runners with buddies for confidence.
- Allow headphones or quieter spaces for sensory needs.
Runners of all ages know it isn't always easy to keep going. Help kids stay motivated by:
- •Using short walk breaks as a smart strategy.
- •Talking about effort and bravery, not just speed.
- •Running or walking together so they never feel alone.
Cool-Down Exercises for Kids
A good run ends gently. These 5-minute cool-downs help bodies recover and teach kids to listen to their breath and muscles — a habit they can use for life.
Slow walking together around the track or field. Ask kids to notice their breathing and heart rate slowing down.
Gentle stretches: calves against a wall, hamstrings (reach to toes), quads (heel to bottom). Hold for a slow count of 10–15.
Stand in a circle. Each child finishes the sentence: 'Today I'm proud of…' or 'I liked when…'. End on a positive note.
Mileage Logs, Fuel Logs & More
Many kids love seeing their progress add up on paper. Use these simple logs and certificates to celebrate their effort and keep them motivated week after week.
Downloadable Mileage Log
Track total distance, dates and how each run felt. Includes a mini mileage log for younger runners.
Healthy Eating Fuel Log
Help kids notice how food makes them feel before and after running — without dieting talk. Simple 'fuel check-in' boxes they can colour in.
Certificate of Achievement
Celebrate kids who complete the 6-week programme or hit a mileage goal. Great for assemblies, PE boards or home fridges.
Other Great Resources
Quick guides for parents, carers and PE teachers: how to keep running fun, what to do on tough days, and how to support reluctant runners with kindness.
📌 Coming Soon: All resources will be available as free downloadable PDFs for program participants.
Running for Every Age, Ability & Background
At OPEN RUN, we offer a diverse range of sessions tailored to suit all ages and fitness levels. From our Under-8s group welcoming children as young as four, to youth sessions for ages 8 to 15, and adult groups featuring runners aged 16 to 68 — there truly is something for everyone.
We pride ourselves on creating an inclusive and flexible environment. Understanding the unique needs of different communities, we run specialised groups during periods like Ramadan to make space for prayer times, fasting considerations and cultural practices.
For those new to running or who might feel unsure, our dedicated beginners' group provides a warm, supportive space to build confidence, improve fitness and connect with like-minded people.
No matter your background or experience, OPEN RUN has a session designed to help you thrive — whether you're taking your first steps or chasing a new goal.
Sessions for Every Age, Ability & Experience
Whether your child is starting their first fun run or you're rediscovering running as an adult, OPEN RUN has a group that fits your pace, goals and confidence level. Everyone is welcome.
A playful, movement-focused group introducing children to fun running skills through simple games, short jogs and lots of imagination.
- Safe, fun, confidence-building
- Short, energising sessions
- Perfect first step into activity
Structured but fun sessions covering sprinting, middle distance and cross-country skills. Ideal for school teams, beginners and keen young athletes.
- Technique-focused learning
- Games + real running training
- Great for building confidence
From complete beginners to experienced runners, our adult groups provide expert coaching, supportive community and flexible training plans.
- Beginners' group available
- All paces and abilities welcome
- Build fitness & confidence
OPEN RUN Timetable
A typical week at OPEN RUN. Times and locations can be adapted to your club or community. Use this as a starting template and adjust to your real schedule.
| Day | Time | Group | Notes |
|---|---|---|---|
| Monday | 18:00 – 19:00 | Beginners' Group · Adults | Walk–run friendly, perfect first step. |
| Tuesday | 17:00 – 18:00 | Youth Runners (8–15) | Speed, skills & fun games on track or field. |
| Wednesday | 18:30 – 19:30 | Adult Runners (16–68) | Endurance & technique-focused session. |
| Thursday | 17:00 – 17:45 | Under-8s (Ages 4–7) | Short, playful sessions with lots of movement games. |
| Friday | 16:00 – 17:00 | Junior Session (Ages 8–12) | Junior runners: fun, skills & confidence building. |
| Friday | 17:10 – 18:10 | Senior Session (Ages 13–15) | Senior youth: technique, speed & endurance focused. |
| Saturday | 09:30 – 11:00 | Family Run / Mixed Groups | Intervals and cross-country style loops for all ages. |
| Sunday | Rest / Optional | Easy social jog or recovery walk | Optional meet-up; pace set by group. |
Tip for parents, schools & clubs: Use this timetable as a template. Adjust days, times and groups to fit your community, school schedule or facility access. Keep one "entry-level" session every week so new runners always have a gentle way to start.
Membership & Session Options
Keep pricing clear and flexible so running stays accessible. Here's a suggested structure you can tweak for your club, school or community group.
Weekly sessions for Under-8s and Youth groups.
£X / month
or £Y per single session
- 1–2 coached sessions per week
- Fun games + progressive training
- Access to mileage logs & resources
For adult runners of all levels, including beginners' and mixed ability groups.
£X / month
Unlimited weekly sessions
- Technique, speed & endurance coaching
- Access to all adult groups
- Supportive, social atmosphere
Ideal if you can't commit every week or just want to test the waters.
£X / session
Pay per session — no ongoing commitment.
- Join any suitable group
- Great for busy schedules
- Perfect 'try it out' option
Make running accessible: Consider offering free taster sessions, family discounts and concession rates so cost is never a barrier. You can also partner with schools, councils or community groups to sponsor places for young runners.
Get in Touch Today to Book Your First Session
Get started building strong, confident young runners from the ground up. Whether you're a parent, coach or community leader, we'll help you find the right OPEN RUN session and get your runners moving safely, happily and consistently.
OPEN RUN youth sessions focus on fun, fitness and confidence for children aged 4 to 15. Our classes are adapted for each age group, ensuring they are safe, enjoyable and developmentally appropriate.
Your first session is completely free, then just £5 per session. Spaces are limited, so get in touch to reserve your place.
Book Your First OPEN RUN Session
Fill in this quick form and we'll get back to you to confirm your place, suggest the best group for you, and answer any questions. First youth session is completely free, then just £5 per class.