Typical WJ Club Race Calendar

6 week Programme for Adult Club Runners training fo= r a 10k Race

Objectives:

To improve the athletes performance over 1= 0k distance
To encourage the athletes to adopt best pr= actice training principles (e.g. effective warm-ups/cool-downs)
To introduce the athletes to new methods of training
To enable the coaches to pract= ice their coaching skills and gain feedback from the athlete
To have fun and demonstrate that training = can be enjoyable

Measures:

Athletes’ performance at 10k race (r= ace to determined by the individual), or on baseline time <= /li>
Athletes’ perception of personal performance (simple evaluation)
Athletes feedback on the programme (conten= t, structure and delivery)

Assumptions

The training session will replace one norm= al Club run. Ideally athletes will run at least twice more each week and complete the homework
Athletes will take part in the Club 5k han= dicap races to enable them to assess their own progress

Date

Purpose

Warm up

Session

Cool down

Week 1 =

Introduce athletes to warm-up drills
Introduce athletes to principles of fart= lek
Demonstrate an effective static stretchi= ng regime

<= /span>

Explain the purpos= e of the course and tonight session <= /span>

<= /span>

Jog to start point=

<= /span>

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

<= /span>

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

<= /span>

Half mile jog=

Basic static stret= ches

(Coach lead)<= /o:p>

Week 2<= /span>

Reinforce the principle of good warm-up<= o:p>
Introduce athletes to the principles of = tempo running to improve endurance
Encourage an effective cool-down

Check/review homew= ork (check for clarity of instructions, any issues or injuries)

<= /span>

Explain the purpos= e of the session

<= /span>

Dynamic stretches:=

Stress those speci= fic for the session e.g hip flexors high kicks, pelvic twists

Tempo session:

2 laps of approx 2= k (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<= /span>

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

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

· Encourag= e an effective cool-down

Check/review homew= ork (check for clarity of instructions, any issues or injuries)

<= /span>

Explain the purpos= e of the session

<= /span>

Warm up jog to Youngsbury Park

<= /span>

Dynamic stretches = – concentrate on high knee lifts

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

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

Jog back toWodson =

Static stretches; = Coach to lead.

Basics plus should= ers, arms, back and lats.

Week 4 =

· To empha= sise the need for good core stability and introduce athletes to circuit traini= ng

Check/review homew= ork (check for clarity of instructions, any issues or injuries)

Explain the purpos= e of the session

<= /span>

2 mile jog (Sow &a= mp; Pigs, Poles Lane and back to Wodson)

<= /span>

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&= nbsp;

<= /span>

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

<= /span>

Static stretches <= o:p>

Week 5<= /span>

· To remin= d 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)

· Encourag= e an effective cool-down

<= /span>

Check/review homew= ork (check for clarity of instructions, any issues or injuries)

<= /span>

Explain the purpos= e of the session

<= /span>

Jog to track (Fans= haw)

<= /span>

Dynamic stretches:=

Skipping,

<= /span>

Tempo track sessio= n:

“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 t= o demonstrate static stretches. Correct posture if required

Week 6<= /span>

· Help ath= letes to understand how to pace a race

Check/review homew= ork (check for clarity of instructions, any issues or injuries)

<= /span>

Explain the purpos= e of the session

<= /span>

Jog to wooden brid= ge

<= /span>

Dynamic stretches<= o:p>

Run from wooden br= idge to Hertford lock and return via cardiac hill.

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

On cardiac demonst= rate 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