During the covid pandemic everything is distanced. Start off with arms out. No one in fingertip distance. 

General approach

In general, kids under 14, don’t respond particularly well to going on long runs. Going out and just running is not very engaging. So its good to break it up a lot.

Age 6-9 

This group usually operates in a static location relatively close to the parking. Getting newer and younger kids involved and comfortable is a significant component for this group. Good amounts of slack time and options to sit out are very useful. Form based drills (if they play any part at all) have to be a small percentage of a session, not too complex and short lived. Lots of games, fun and some adventure.

Age 9-11

This group is a halfway house between the two groups. Whilst its best not to venture too far away from the start / finish, a bit more adventure and challenge is good to maintain attention. The running element can be increased some. Relays & intervals are good. The balance is in not exhausting them too quickly. After warm ups and some efforts, its good to have a segment of games with down time. Anyone with any energy in the last 15 minutes should be encouraged to run some hard intervals – but make it easy for people to sit out, or do less.


This group usually venture further afield. The over all distance on the map shouldn’t be more than 3km. The temptation with this group might be to be too ambitious. A long straight run is probably not so good. Lots of regroups. Intervals & relays that have an elective component for effort, speed and distance are good. Make the most of the technical terrain that presents itself. Its good to put some games in there to keep it fun & light.


Warm up

Simon says

Some balancing and hopping from foot to foot

Straight forward bend and flex movements


One of the best bits about venturing far and wide is the ability to use bits of terrain for some training. Up hill; down hill; and route choices.

Tricky terrain is really good training ground. Make it safe, but challenging. Make it a good adventure. Some of the most successful and enjoyable sessions have had full on slopes and riotous attempts & challenges on safe, tricky ground. 


Hide n seek, hide n seek tig, and variations with getting back to base.

Whistle. Everyone runs away until you blow your whistle. Then everyone runs back. Do variations of long and short. This enables kids to operate at their own stamina and intensity levels.

Parent statues. Make the parents spread out. Kids run from you, round an adult and back. Make them pick different adults each time. Make the adults move every now and then. 

Its possible to vary parent status by making runner and status swap places. 

Relay intervals. Pairs, 3s or more. Round a marker … or adult. And back. Different markers for different groups stops it being directly competitive. Adults can also join groups. 

Follow my leader. String of children. Walking, following the person at the front. On command the person at the back runs to the front. Make the groups max 5. Keep the person at the front walking. Encourage adventure. Up and over or through the mud. 

Tig, stuck in the mud and variations are great to get people working on the terrain. Get the adults involved too.

If in doubt. Another round of hide and seek.