Let Me Run — Coach Hub

Time	Segment
0 – 10 min	Arrival & check-inGreet each boy by name at the door. Ask one question.
10 – 20 min	Warm-upJog perimeter → high knees → butt kicks → two strides
20 – 45 min	Running workout — Partner IntervalsBoys pair up. Partner A runs while B rests, then switch. 6 rounds of 2 min on / 1 min off.
45 – 65 min	Character lesson"Connecting with Others" — see discussion guide below
65 – 75 min	Cool-down & closeStatic stretch circle → shoutouts → one-word close

Know Before You Go

Practice 1 of 14

Getting To Know You

Help boys begin forming positive connections with teammates and coaches. Lay the foundation for team culture and trust.

Duration

75–90

minutes

Supplies

Activity Booklets · Pens · Wristbands

Prep

Print the team roster from Pinwheel and store a copy in the team bag.

Special Note for Coaches

This practice plan is more detailed than future practices — that's intentional. It's designed to help you understand the overall flow and structure of a Let Me Run practice. Once you see how this one works, the rest will feel much easier to lead. You do not need to follow this script word-for-word.

Connect & Warmup · ~15 min

Component 1

Opening Huddle

Sets the tone for practice. Welcome boys, recap the last practice, introduce today's theme, and get boys mentally engaged — connection, clarity, and excitement.

Coach ScriptRead aloud or paraphrase

"Huddle up, team! This is our first practice, so today we're all about learning names, interests, and laying the groundwork for our season together. We'll kick off with our Unity Lap, dive into Dynamic Stretches, do two 10-minute Buddy Runs, a minute of bodyweight exercises and cap it off with a fun getting-to-know-you game. Let's get started by jogging that lap — slow and steady, side by side!"

Conversation Starter

If you could get really good at one skill this year, what would it be? Why?

Connect & Warmup · ~15 min

Component 2

Warmup Lap & Dynamic Stretches

The Warmup Lap gives boys time to move, talk, and build relationships in an unstructured way. Encourage positive conversation and inclusion. Dynamic Stretches prepare muscles and joints — over time, boys should help lead this routine.

1

Lead boys on a warmup lap — encourage them to engage with each other and get to know one another as they jog.

2

At the end of the lap, lead 4–6 dynamic stretches and finish with 2–4 gazelles.

Connect & Warmup · ~15 min

Component 3

Good Form, Strong Finish

Upright Posture & Eyes Forward

A short teaching moment on one running form cue. The goal is confidence and awareness — not perfection.

Setup

Designate a turn-around spot ~20 yards out (use cones if needed). Gather boys in a horizontal line with room to move freely.

Coach ScriptTwo out-and-backs

"Before our first run, let's work on running form. Why does good form matter?" (Accept: prevent injury / run longer / run faster.)

"We're focusing on two things. First: Upright Posture — chest lifted, shoulders relaxed and back. Imagine you're Superman, standing proud with the 'S' shining on your chest. Jog to the line and back."

"Nice work! Now pair that with Eyes Forward — pick a spot in the distance and keep your eyes fixed there. Don't look down. Jog to the line and back, upright posture and eyes forward."

"Great job everyone — let's continue working on those two tips during our run today."

Physical Development · ~30 min

Component 4

The Run

2 × 10-Minute Buddy Runs

The run teaches perseverance, goal-setting, and self-belief. Celebrate effort and reinforce that finishing strong looks different for everyone.

1

Create small groups of 2–3 boys for the first 10-minute Buddy Run.

2

Encourage conversational pace — "If you can't talk, you're going too fast!"

3

At the 10-minute mark, create new groups and run for another 10 minutes.

Physical Development · ~30 min

Component 5

Sixty Seconds of Strength

Today's exercise: Plank

A quick, high-energy strength exercise. Keep it simple, safe, and scalable so all boys can participate successfully.

Coach ScriptModel first, then go together

"Now we're going to build strength and keep our bodies healthy. Every practice we'll spend sixty seconds on one exercise. Today: the plank — a great full-body move that works your core, shoulders, and glutes. Watch my form first."

"Come down onto your elbows and toes. Elbows under your shoulders, forearms flat. Don't let your hips sag or stick up — imagine a straight board. If this is too difficult, drop your knees while keeping your body straight."

"It's okay if it feels difficult. That's how we grow. Ready? We start in 3, 2, 1…"

"We're almost there — great job everyone."

Physical Development · ~30 min

Component 6

Post-Run Stretch

Cool-down helps with recovery and injury prevention. Slow the pace, encourage deep breathing, and help boys recognize how their bodies feel after effort.

1

Lead 4–5 stretches, ~20–30 sec per side: Standing Quad · Hamstring · Calf · Butterfly · Hip.

2

Ask: "Why do you think we stretch after we run?" Accept answers, then explain the 3 reasons: reduces soreness (more blood = more oxygen), prevents injuries (tight muscles pull), improves running form (flexible muscles = longer strides).

3

Close with: "Stretching actually makes you a better runner."

Character Development · ~30 min

Component 7 — Activity

Find Your Teammates

The heart of LMR's character development. Boys explore today's theme — getting to know each other — through movement, teamwork, and reflection.

How It Works

Read a prompt. Boys form groups with matching teammates. Between rounds, add a movement challenge. After each round: everyone introduces themselves to new groupmates.

Movement ChallengesBetween rounds

Jog and give high-fives · Skip / shuffle / jog backwards · Freeze on one foot · Animal movements: Sloth, Bear Walk, Frog Jumps, Duck Waddle, Horse Trot

Sample PromptsMix and match — don't need to do all

Same grade · same number of siblings · same number of pets · same game or activity outside school · same first letter in first name · same favorite food · same subject at school · same weekend activity

Debrief Questions

What did you learn about someone you didn't know before? · What do you have in common with teammates? · What's unique or different about you or your teammates? · How can we use what we learned to make us a better team?

Character Development · ~30 min

Component 8

Positive Statement Notes

Boys write positive notes to teammates to practice encouragement, empathy, and respect — reinforcing a supportive team culture.

Setup

Pass out Activity Booklets. Have each boy open to page 32. Boys swap booklets with the teammate they ran their first Buddy Run with. Groups of 3: everyone swaps within the group.

Coach ScriptRead aloud

"These pages are where we practice noticing the good in each other. In Let Me Run, we believe words matter. A few kind, specific words can change how someone feels about themselves."

"Write one specific, positive statement about your teammate. Think about something you noticed — how they encouraged you, how they tried hard, how they made practice more fun."

"Avoid general comments like 'You're cool.' Be specific. The goal is to write something that would make your teammate think: 'Wow, they really noticed me.'"

"When you're finished, hand your booklet and pen to me. You have two minutes. Ready… go."

Optional: Wristband Discussion

If time permits — sit in a circle, open to page 4. Read through each value together: Listen · Hustle · Support · Respect. Pause for 1–2 responses after each. Then distribute wristbands: "Wear this at every practice as a reminder of who we are and what we believe in."

Closing Huddle · ~2 min

Component 9

Recap Practice

Briefly revisit the day's theme and highlight positive effort, teamwork, or growth you observed. Helps lock in learning and end on a confident note.

Coach ScriptClosing Huddle

"Huddle up! Alright team, let's close out our very first practice together. Today we got to know each other — through our warmup, our Buddy Runs, and a fun activity. You met some new teammates and learned things about them that you didn't know this morning."

"We also talked about what it means to be part of Let Me Run. Our values — Listen, Hustle, Support, and Respect — aren't just words. They're how we show up for each other, every single time we practice."

"Next time, we'll talk more about the LMR values and play some games where those values will come in handy."

Closing Huddle · ~2 min

Component 10

Team Chant

Close every practice the same way — coach leads each line, boys repeat.

Team Chant

LET ME BE ME!
LET ME REACH OUT!
LET ME RUN!

Coach leads · Boys repeat each line

Practice 1 · Getting To Know You · Let Me Run Spring 2026

Segment	What to Do
Connect & Warmup ~15 min	Opening Huddle "Last practice, we focused on getting to know each other. Today, we're going to focus on what kind of team we want to be. We'll move, run, and play games that help us practice our Let Me Run values—Listen, Hustle, Support, and Respect." Conversation Starter Would you rather run really fast for 1 minute or steady for 20 minutes? Warmup Lap & Dynamic Stretches Lead a warmup lap, encourage boys to engage with each other. Follow with 4–6 dynamic stretches and 2–4 gazelles. Good Form: Knee Drives & A-Skips Gather boys in a horizontal line. Cue knee drives first: "Imagine you're kneeing a soccer ball in front of you with every step." Run 1 out-and-back. Then teach A-Skips: hop on one foot, drive opposite knee up, arms in running motion — practice in place first, then traveling. 2–3 rounds.
Physical Dev. ~30 min	Run: 20-Minute Conversational Pace Teach conversational pace: "Running at a speed where you can talk in full sentences without getting out of breath. If you can't talk, you're going too fast." Explain the purpose — builds endurance, teaches pacing, helps recovery. Most runs this season will be at conversational pace. Sixty Seconds of Strength Repeat plank or pick a new exercise. Demonstrate proper form. Post-Run Stretch 4–5 stretches, 20–30 sec per side: Standing Quad, Hamstring, Calf, Butterfly, Hip.
Character Dev. ~30 min	Values Obstacle Course Divide into up to 4 groups. Place instruction sheets at each station. Each boy gets a turn at each station. Rounds ~1–2 minutes. Station #1 — Listen: One boy closes his eyes. A teammate tosses a ping pong ball nearby and gives verbal directions only to help find it and return to start. Station #2 — Hustle: Boys sprint to a cone and back, tagging the next teammate. Team cheers and counts each lap. Station #3 — Support: One boy does 10 push-ups while teammates cheer. Rotate. Modified push-ups allowed. Station #4 — Respect: Group tosses a foam ball while moving together to a cone and back. Ball-holder may not move. If ball drops, group restarts together. Group Reflection Which value was hardest? Which comes easiest? How can we show Listen, Hustle, Support, and Respect at our next run?

Segment	What to Do
Connect & Warmup ~15 min	Opening Huddle Connect to prior practices. Introduce today's focus: how we talk to ourselves when things get hard. Preview the time trial — frame it as a starting point, not a competition. Conversation Starter What gets faster the more you run it? (Answer: Your heart) Good Form: Reframing Teach reframing: noticing a negative thought and flipping it into a stronger one. Example: "My legs are tired" → "I'm getting stronger with every step." Practice as a call-and-response — coach calls a tough thought, boys shout back a reframe: "I'm too tired!" → "I'm getting stronger!" "This is too hard!" → "Hard things help me grow!" "I can't do this!" → "Yes I can!" or "One more minute!" "I'm so slow!" → "I don't give up!"
Physical Dev. ~40 min	My Mantra Activity (before the run) Open booklets to page 8. Boys read through the mantra list. Step 1: dot all mantras they like. Step 2: circle their top 3. Step 3: star their favorite and write it in their booklet. Then practice using the mantra during 3 rounds of plank holds (20–30 sec each) — whisper, say aloud, or repeat in head. Connect the experience: "That's how your mantra will help during the run." Hype & Support Discussion After finishing, boys become the best teammate they can be — running alongside others, giving high fives, shouting encouragement. Ask: "What are some things you could say to a teammate who looks tired?" Allow 2–3 responses. Script: "After you finish, go back out and support. Everyone deserves to feel that support." Run: 1-Mile Time Trial Record times on the Time Trial Log. Boys also record time on page 31 of their booklet. Rate effort 1–10. If a boy didn't finish, help him write: "Did my best – no time today." Post-Run Stretch 4–5 stretches, 20–30 sec per side.
Character Dev. ~20 min	My Mantra Debrief Who remembered to use their mantra? What part of the run made you want to use it? Did it help you push through? Did anyone feel encouraged by a teammate? "Mantras don't make things easy — they help us do hard things with a stronger mindset." Positive Statement Notes Open booklet to a Positive Statement Notes page. This time — write a note to yourself about your effort today. Focus on effort, attitude, or growth (not time). Examples: "I kept going even when I wanted to stop." "I stayed focused and finished strong." 2 minutes.

Segment	What to Do
Connect & Warmup ~15 min	Opening Huddle Connect to prior practices. Today's focus: teamwork — working together, communicating, and helping each other through challenges. Conversation Starter What's something hard you've done that you're proud of? Good Form: Distract Yourself & Controlled Breathing Distract Yourself: When the brain says "I'm tired," give it something else — count steps to 50, guess how many steps to a landmark, talk with a buddy, play the 5 Senses Game. "These games don't make the run shorter — but they make it feel easier." Controlled Breathing: Slow, steady breaths send oxygen to muscles. Practice belly breathing — hand on belly, slow in and out. Compare to fast chest breathing. "Slow breathing helps your body. Mind games help your brain. Together, they help you run stronger."
Physical Dev. ~30 min	Run: 20-Minute Conversational Pace Focus on teamwork during the run — stay together, check in with your buddy, encourage someone struggling, adjust your pace to support the group. "Running as a team doesn't always mean running the same speed. It means no one feels left behind." Sixty Seconds of Strength + Post-Run Stretch Repeat plank or let boys pick the exercise. 4–5 stretches after.
Character Dev. ~30 min	Cross the River Groups of 3–4. Start/finish cones 20–30 yards apart. Each group gets one plate per boy plus extra plates. Goal: get everyone from start to finish without touching the grass — only plates allowed under feet. If anyone touches the grass, group returns to start. Rules: Place plates one step apart (long jumps cause sliding). No jumping onto plates. At least one foot on a plate at all times. In later rounds, boys may share plates. Rounds (4 boys = X plates): R1: 6 plates · R2: 5 plates · R3: 4 plates · R4: 3 plates · R5–6: down to 2 plates. Rotate front/caboose positions each round. Change group order between rounds. Avoid giving solutions right away — let boys experiment and problem-solve together. Debrief "What did your group do well as things got harder?" · "What change helped you succeed in a later round?" · "How is this game like running together when a run gets tough?"

Segment	What to Do
Connect & Warmup ~15 min	Opening Huddle Connect to teamwork from Practice #4. Today's focus: big emotions — how to name them, notice how they feel in your body, and manage them during running and daily life. Conversation Starter Would you rather have super speed or super strength? Why? Good Form: Positive Self-Talk Connect back to mantras. When the brain says "I can't do this" or "This is too hard," positive self-talk means cheering yourself on instead of tearing yourself down. Ask: "What's something positive you could say to yourself when a run gets hard?" Let a few boys share their mantras. "Good form, strong finish starts in your mind."
Physical Dev. ~30 min	Run: 20-Minute Interval Runs 60 seconds run / 60 seconds walk, repeat for 20 minutes. During run intervals: push just past comfort zone — not a sprint, but a challenge. During walk intervals: catch breath, shake out arms. "During the run, pay attention to how your emotions change — excited at the start, frustrated halfway, proud when you finish. Notice the feeling, then use your breathing or self-talk to stay in control." No track/loop? Use an out-and-back route. Position yourself at a midpoint. Or use self-paced intervals: run to a landmark, walk to the next, repeat for 20 minutes. Sixty Seconds of Strength + Post-Run Stretch Repeat or new exercise. Consider letting boys pick. 4–5 stretches after.
Character Dev. ~30 min	Big Emotions Activity Distribute booklets. Split into groups of 3–4. Groups discuss scenarios from the journal and name emotions that could match each one. Then come back together as a full group to debrief: Scenario 1: An adult notices and compliments your hard work. → Proud, Happy, Excited, Confident, Motivated. Highlight that positive emotions can still feel "big" and energizing. Scenario 2: You get blamed for something you didn't do. → Angry, Frustrated, Upset, Confused, Sad. Normalize these feelings and discuss healthy ways to respond. Scenario 3: You help someone and they thank you. → Proud, Helpful, Appreciated, Happy, Calm. Connect to teamwork and how helping others feels good inside. Scenario 4: A friend chooses to play with someone else. → Sad, Left out, Disappointed, Lonely, Confused. Emphasize: feeling left out is common and doesn't mean you did anything wrong. "Big emotions can sometimes lead to quick reactions. One way to slow things down: check in with your body. Deep breathing, pausing, or stepping away for a moment can help your brain catch up before you act."

Segment	What to Do
Connect & Warmup ~15 min	Opening Huddle Connect to Big Emotions from Practice #5. Today: friendship and empathy. "Empathy means trying to understand how someone else feels — even if their experience is different from yours." Conversation Starter What has to be broken before you can use it? (Answer: An egg) Good Form: Halfway Check-In Halfway through the season — remind boys of all the tools they've built: listening to their bodies, good form, positive self-talk, mantras, reframing tough thoughts, managing big emotions, and supporting teammates. "When your legs get tired, check your posture. When your mind gets loud, use your mantra. When a teammate is struggling, notice and support them. Ask yourself: What tool do I need right now?"
Physical Dev. ~40 min	Conversation Cards + 5×5-Minute Buddy Runs Coach pairs boys for first 3 rounds (intentionally mix up the usual groups). Boys choose partners for rounds 4–5. Each pair gets a conversation card per round. After each run, they share what they have in common with that partner. "If you don't have something in common, that's okay — learning what's different about someone helps build empathy." 25 minutes total. Sixty Seconds of Strength + Post-Run Stretch Repeat or new exercise. Consider letting boys pick. 4–5 stretches after.
Character Dev. ~20 min	Buddy Run Debrief What's one thing you learned about a teammate today? What did you have in common with someone new? Did anyone hear something that surprised them or helped them understand a teammate better? Staring Contests Form 2 lines facing each other. One line = Movers (shift one spot each round), other = Stayers. No touching, no noises, no talking. First to blink or look away loses. 30-second time limit — draw if no one blinks. Coach counts down: "3, 2, 1, Go!" Odd boy out acts as judge or a coach joins in. Purpose: practicing focus, awareness, and non-verbal communication — noticing how others feel without words. Staring Contest Debrief "What was hard about staying focused?" · "How could you tell what your partner was feeling without words?" · "How does paying attention like this help with friendships?"

Segment	What to Do
Connect & Warmup ~15 min	Opening Huddle Connect to all prior tools. Today boys will be challenged physically with a longer run, then focus on perspective. "Life isn't always easy — but even when things feel hard, there are still good things around us. Today is about learning how to hold both at the same time." Conversation Starter What helps you when something feels difficult? Warmup Lap & Dynamic Stretches No separate Good Form drill this practice — warmup lap and dynamic stretches flow directly into the physical development block.
Physical Dev. ~40 min	Hype & Support Refresher "Running isn't just about your own time — it's about cheering on everyone. When a teammate looks tired, use your words and high fives to lift them up. After you finish, go back out and support others: run with them, cheer from the sidelines, give high fives." Run: 2-Mile Time Trial Record times on the Time Trial Log. Boys record on page 31. "Don't worry about how fast or slow. These times are just information — they help you notice progress and set goals." If a boy didn't finish, help him write a positive note. Post-Run Stretch 4–5 stretches, 20–30 sec per side.
Character Dev. ~20 min	Record 2-Mile Time + Rate Effort Privately share each boy's time. Boys record on page 31 and rate their effort 1–10. "These times help you see how your endurance is growing and how your mindset tools are helping you run farther." Mindfulness: Zip Up Boys spread into a circle with room to stretch arms. "Pretend you have a zipper running from your belly button to your chin — it helps you sit or stand tall. Hover one hand over your belly button, one over your lower back. While inhaling, zip yourself all the way up, moving hands over your head. Stay here and take some deep breaths." Debrief: "How did your body feel after slowing your breathing?" Life Is Good Sit in a circle. Use the foam ball to pass between teammates. Each boy shares one thing that's bothering them (big or small — sharing is always optional), then finishes with: "…and life is good." Coach goes first and models with a personal example. Debrief: "What did you notice while we were sharing? Was it hard or easy to say 'and life is good'? How can remembering the good help when things feel hard?"