Sports
Inside the Training Routine of Young Runner João Cardoso
At 13, the runner balances school, Next training under the Norwegian method, and a daily 1 km running challenge.
In a conversation on Stemma Performance with Bruna Mahn, the routine behind 13-year-old João Cardoso reveals how he balances training, school, and recovery. Discover how the Norwegian method is adapted for youth athletic development.
The routine of a developing young athlete demands a strict balance between academics, training, and rest. On Stemma Performance, hosted by Bruna Mahn, João Cardoso and his father, Thiago Kawamura, detailed how the 13-year-old runner organizes his training week in the United States, balancing school with a structured methodology designed to respect biological maturation stages.
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Weekly Structure and Training at Next
João's daily routine starts early with his school commitments. On regular weekdays, training sessions take place in the afternoon, split between occasional participation in the school track team and his primary training with the Next running group. On weekends and holidays, workouts shift to the morning, alternating between track sessions, easy runs, and gym workouts. To maintain high technical stimulation, João typically trains at Next alongside older, more experienced athletes.
Norwegian Method and Load Management
The young athlete's periodization is managed by coach Edilberto, a professional based in Brasília who also coaches distance runner Lucélia. The adopted methodology is based on the Norwegian training model: the weekly foundation consists of three to four low-intensity base runs combined with one or two quality interval sessions. Continuous monitoring of vital metrics via Garmin guides load adjustments, ensuring effort stays strictly within targeted zones.
Respecting Growth and the Importance of Rest
João's transition to a more structured training regimen also brought crucial lessons in recovery. As explained by Thiago—who initially guided his son before handing his preparation over to Edilberto—youth runners cannot be treated like miniature adults. Training volume and competitions must respect growth plateaus and overall health. To guarantee regeneration and protect his immune system, the family routine includes disciplined rest periods, including scheduled afternoon naps following the most demanding workouts.
The Daily 1 km Challenge
Beyond his regular training plan, João keeps up a personal challenge started earlier this year with his family: running at least 1 km every single day through December 31st. While other participants have paused their streaks due to travel or unforeseen events, João's streak remains unbroken. On days designated for complete rest on his schedule, the 1 km run is completed at an extremely easy pace—around 6:00 to 7:00 per kilometer—serving as active recovery without interfering with physiological restoration.
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