Date

Purpose

Warm up

Session

Cool down

Week 1

• Introduce athletes to warm-up drills 
• Introduce athletes to principles of fartlek
• Demonstrate an effective static stretching regime

Explain the purpose of the course and tonight session  

Jog to start point

Dynamic Stretches: stress those specific for the session e.g cross-overs, high kicks.

3-4m run to demonstrate how fartlek can be incorporated into normal club runs.  Use “crocodiles” “buddies choice” to change the pace. 

Half mile jog

Basic static stretches

(Coach lead)

Week 2

• Reinforce the principle of good warm-up
• Introduce athletes to the principles of tempo running to improve endurance 
• Encourage an effective cool-down

Check/review homework (check for clarity of instructions, any issues or injuries)  

Explain the purpose of the session   

Dynamic stretches:

Stress those specific for the session e.g hip flexors high kicks, pelvic twists

Tempo session:

2 laps of approx 2k (Old Church Path) gradually increasing the pace until the athletes are running at their own tempo pace  

Jog back to Wodson 

Get the athletes to demonstrate static stretches. Correct posture if required

Week 3

·        To remind athletes of the principles of good warm-up

·        Introduce athletes to the principles of strength (power) sessions

·        Encourage an effective cool-down

Check/review homework (check for clarity of instructions, any issues or injuries)  

Explain the purpose of the session   

Warm up jog to Youngsbury Park  

Dynamic stretches – concentrate on high knee lifts

3-4m run to demonstrate how various types of hill sessions can be incorporated into normal club runs.   Use straight power runs up with walk/slow jog back Kenyan hills (up and down at the same pace for a number of reps)

Hill relays (up and down fast and recovery while the next person does their rep)

Jog back toWodson

Static stretches; Coach to lead.

Basics plus shoulders, arms, back and lats.     

Week 4

·        To emphasise the need for good core stability and introduce athletes to circuit training

Check/review homework (check for clarity of instructions, any issues or injuries)  

Explain the purpose of the session   

2 mile jog (Sow & Pigs, Poles Lane and back to Wodson)

Dynamic stretches – start from the top of the body, include arms and waist movements

Easy relay’s and balance exercise on the field at Wodson 

(this is the Thursday after the 5k handicap so its designed to be an educational session rather than a hard training session)

Static stretches

Week 5

·        To remind athletes of the principles of session specific warm-up drills

·        Introduce athletes to a different type of track based speed session (use stop watch to record times) 

·        Encourage an effective cool-down

Check/review homework (check for clarity of instructions, any issues or injuries)  

Explain the purpose of the session   

Jog to track (Fanshaw)

Dynamic stretches:

Skipping,

Tempo track session:

“Up and down the clock” 100m, 200m, 400m,  800m with jog/walk recovery of same distance between each one. Then reverse (800m, 400m 200m, 100m with recovery) and repeat.  

Jog back to Wodson 

Get the athletes to demonstrate static stretches. Correct posture if required

Week 6

·        Help athletes to understand how to pace a race

Check/review homework (check for clarity of instructions, any issues or injuries)  

Explain the purpose of the session

Jog to wooden bridge

Dynamic stretches

Run from wooden bridge to Hertford lock and return via cardiac hill.

On the towpath use fartlek to demonstrate how to introduce bursts of speed.

On cardiac demonstrate how to run off the top of the hill.

From the bridge demonstrate how to time a sprint finish.   

Jog back to Wodson 

Get the athletes to demonstrate static stretches. Correct posture if required