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 firstname.lastname@example.org
Thursday 26th November
Warm Up: try to do the usual dynamic warm up (see bottom of page if you need reminding)
Main Session: Shuttles & Segments
3x 20m > 40m > 60m Shuttles
Rest two minutes between reps
Full recovery after shuttles
4 x 60s Segments
20s at 70%
20s at 80%
20s at 90%
Walk for 2 minutes between reps
You could use distance markers as opposed to time to do this session eg. 2 lampposts at 70% > 2 lampposts at 80% > 2 lampposts at 90%
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 Plyo Lunges
Main Session: 15 Minute Circuit
30s on each exercise
Toe Touches (opposite hands to toe)
Squats (weighted if possible)
Plank Rotations (alternate sides)
Single Leg Deadlift to High Knee (alternate legs)
Arm Rotations (keep arms shoulder height)
Rest 1 min
Repeat three times
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 40m out and 40m 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.