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Estimated Completion Time

1 segment / 18 weeks


This course is appropriate for beginning, intermediate, and advanced runners and offers a variety of training schedules for each. In addition to reviewing the fundamental principles of fitness, students learn about goals and motivation, levels of training, running mechanics, safety and injury prevention, appropriate attire, running in the elements, good nutrition and hydration, and effective cross-training. While this course focuses mainly on running for fun and fitness, it also briefly explores the realm of competitive racing. Students conduct fitness assessments and participate in weekly physical activity.

During this course, you will learn career-related skills and earn a badge for this accomplishment. A badge is a digital certification of your career-related learning that you can share on social media or with higher education platforms, colleges, potential employers, peers, and colleagues. Select this link to learn more about badges.

Note: content varies depending on course version. For currently enrolled students, please refer to the syllabus located in the course information area for curriculum specifics.


Major Topics and Concepts


Segment 1:

  • Unit 1: Getting Started
    • Fitness Assessment & Analysis
    • Getting Started
    • Training Plan
  • Unit 2: Running Mechanics
    • Exercise Principle Review
    • Running Principles & Technique
    • Training Zones
  • Unit 3: Safety & Equipment
    • Rules & Safety
    • Outdoor Elements
    • Equipment for Running
  • Unit 4: The Running Scene
    • Benefits of Running
    • Speed Training
    • Competitive Running
  • Unit 5: Total Wellness
    • Diet & Exercise
    • Cross Training




Experiences allow students to demonstrate mastery of competencies through various real-world or hands-on learning opportunities, such as travel, service learning, independent study, internships or entrepreneurship. During an experience, students elect to meet all or some of the competencies in a particular competency group (ie. English 1, Economics, Biology, …), as an alternative to taking the course. Each experience is customized to the student’s opportunity. The student works with a VLACS instructor to determine deliverables that demonstrate mastery of the competencies and secures an outside expert to enrich the experience.

In Experiences students will:

  1. Meet weekly with their instructor.
  2. Secure an outside expert.
  3. Plan the experience prior to completing it. Credit is not awarded for experiences completed prior to enrollment and completion of the planning process.
  4. For many experiences, spend time at a business or other location.

Types of Experiences:

Independent Study

By signing up for an independent study, you will be able to direct your own learning, identifying what you want to learn and how you will demonstrate that you have mastered your learning objectives.


Internships allow you to gain professional experience, make connections, and become familiar with a career while working on site with mentors and professionals in a career of your interest.


While travel can be a great experience for learning life lessons, it is also an excellent way to acquire the knowledge and skills that allow you to demonstrate mastery in a variety of competencies. The world is a classroom and travel experiences will connect your real-world experiences to the learning that you seek.

Service Learning

In-Service Learning, you collaborate with members of your community to address issues to improve your community. You will connect your service with discipline-specific content so that learning can take place through problem solving and collaboration.


Starting your own business is a great way to learn. This type of experience allows you to engage in an entrepreneurial experience and receive credit for competencies you master through this experience.

Credits .5

Meets PE graduation requirement


  • Running Fitness Assessments and Analysis
    Students will demonstrate an understanding of running fitness assessments and analysis by explaining the elements of a running fitness assessment, describing running fitness goals, and explaining running training plans.
  • Running Mechanics
    Students will demonstrate an understanding of running mechanics by describing running principles, describing running techniques, explaining training zones, and describing exercise principles.
  • Running Safety and Equipment
    Students will demonstrate an understanding of running safety and equipment by summarizing running safety rules, describing running in the elements, and comparing running equipment.
  • Running Culture
    Students will demonstrate an understanding of running culture by explaining the benefits of running, describing speed training, and explaining competitive running.
  • Running Wellness
    Students will demonstrate an understanding of running wellness by explaining dietary demands of runners and explaining benefits of cross-training.


Walking Fitness and Running cannot be taken concurrently.

Attend a virtual open house

We offer regular online open house webinars where VLACS staff members provide parents and students with an overview of our programs and answer questions about online learning.