Lockdown Training (Junior Foundation)

Due to the national lockdown measures currently in place, we can’t train as a group. But, that doesn’t stop us, as coaches, supporting you and doesn’t stop you, as athletes, keeping fit, active and in training so when we get back to training we are all ready to hit the ground running.

We’ll be updating this page weekly with some suggested sessions for you, there will be a session you can do outside, in a park or other public space and a session that you can do at home as an alternative.

When running / training please remember these key guidance and safety points:
– Only run or train with members of your household, your support bubble, or one person from another household outdoors in a public place (maintaining social distancing).

– If you are running in the dark, wear reflective / bright clothing and lights.

– Run in well-lit areas.

– Give priority to pedestrians.

– Have fun and stay safe.

If you have any questions, send them direct to the coaches on email to coaching@darlingtonharriers.com

RPE Scale:

The RPE (Rated Perceived Effort) Scale is something we will be referring to in training, so we thought now is as good a time as any to start using it. The scale runs from 0 – 10, the numbers relate to how easy or difficult you should find an activity. The numbers are explained in the table below, please familiarise yourself with the scale:

RPE Scale 1

Week Commencing Monday 15th March

Outdoor Session:

We’ve set a few different session suggestions this week, when doing any of the sessions please do the warm up and plyometric work before diving into the main session.

Warm Up: either the usual dynamic warm up (see bottom of the page if you need a reminder) or a ten minute run.

Pogo Jumps (ankle strength):
10m Pogo Jumps – Pogo Jump to ten metres and walk back, use the below variations:
Standard Forward Pogo
Backwards Pogo
Side (lateral) Pogo – left leg lead
Side (lateral) Pogo – right leg lead
Single Leg Pogo – left leg
Single Leg Pogo – right leg

Main Session 1:
Sprint Pyramid (on as flat a route as possible)
All at RPE 9 – 10 with walk back recovery
5s > 10s > 15s > 20s > 25s > 30s > 35s > 40s > 35s > 30s > 25s > 20s > 15s > 10s > 5s
Full recovery (five to eight minutes)
Repeat

Cool Down: five to ten minute run and usual stretches

Main Session 2:
Sprint Hill Pyramid (on an uphill)
All at RPE 9 – 10 with walk back recovery
5s > 10s > 15s > 20s > 25s > 30s > 35s > 30s > 25s > 20s > 15s > 10s > 5s
Full recovery (five to eight minutes)
Repeat

Cool Down: five to ten minute run and usual stretches

Main Session 3:
2×15 minute run
5 minutes at RPE 4-6
2 minutes of 15s at RPE 9 / 15s at RPE 2-3
5 minutes at RPE 4-6
3 minutes of 30s at RPE 9 / 30s at RPE 2-3
5 minutes rest and repeat

or – head out for a 30 minute run and drop in various elements of different paces (this is just Fartlek running – it means “Speed Play” in Swedish, it doesn’t need to be rigid to times and speeds, just play with the speed. A good way to do it, it to run with a partner and take turns in injecting speed at random times for random distances)

Cool Down: five to ten minute run and usual stretches


At Home Session:

Warm Up: on the spot running steadily (not full speed) for two minutes and 30 seconds of Jumping Jacks

Main Session:
30 seconds on each exercise / 30 seconds recovery in between
Walk Outs
Glute Bridge
Low Plank
Push Ups
Wall Sit
In & Out Crunches
Arm Raises
Squats
High Plank Round The Clock (In plank position lift right arm, then right leg, then left leg, then left arm – keep going for the 30s)
45s Lunge Hold (45s on each leg)

Three to four minutes rest
Repeat

Finisher:
Burpees x12
Ice Skaters x12
Jump Squats x12
No rest between, rest for two minutes after all three and repeat

Cool Down: on the spot slow running and usual stretches


Usual Dynamic Warm Up:
In case you need reminding – this is the normal dynamic warm up that we do at all of our sessions.

Each drill is carried over 30m out and 30m back with no rest between
1. Skips with Arm Rotations (biceps brushing the ears)
2. Side Skips with Arm Swings
3. Skip, Skip, Lunge
4. Carioca (with power steps)
5. Backwards Running (heel up to butt and big kick out)
6. High Skips
7. Skips for Distance
8. 3x Accelerations (walk back)

If you need any support please get in touch with Ste or Andy.