During the period of the club's closure due to Covid-19 restrictions, our coaches hope to bring you all coaching plans you can follow on your own, to keep you fit and healthy and ready for action once club restarts. Here are Emily and Fiona's group sessions for the next week or two - watch this space for more updates.
IMPORTANT NOTE - during this period of isolation, please do these sessions with your immediate family members only (that is, people who live in the same house).
IMPORTANT NOTE - during this period of isolation, please do these sessions with your immediate family members only (that is, people who live in the same house).
Hi all!
Our group and Fiona’s can follow these! Try to do the full amount, if not limit the amount of repetitions you do.
I am going to make 2 weekly sessions that you can do in your surrounding areas !
It’s up to you when you complete it. I will provide them at the start of each week!
Here are the first two:
31st March-
Warm up stretches
Warm up jog to a near field or area that there is enough space to run (10 minutes run to area max)
-20 minute run followed by a 5 minute rest
- (make sure there is enough space to run in a big circle) 30 seconds fast run followed by 30 seconds slow run. Do this for 3 minutes each time, repeat 4/5 times.
Slow jog back,followed by cool down stretches
2nd April-
Warm up stretches
Strength and conditioning exercises- sit ups, press ups, burpees, calf raises, planks (left side, right side, front), bounds, wall sits etc. 20 of each x 10 second rest (repeat for 3 minutes for each exercise). Planks hold for 30 seconds and 10 seconds off
- Jog lightly to a hill ( example: hill up from Sophie’s store)
- 5 fast hill runs up to top house from bend of the start of hill( there is a big grass area opposite). Recovery walking down hill, once 5 is completed 5 minute rest then repeat 3 more times.
- Light jog and cool down stretches
Stay safe everyone! If anyone has any questions you can message me !
Thanks,
Emily
Our group and Fiona’s can follow these! Try to do the full amount, if not limit the amount of repetitions you do.
I am going to make 2 weekly sessions that you can do in your surrounding areas !
It’s up to you when you complete it. I will provide them at the start of each week!
Here are the first two:
31st March-
Warm up stretches
Warm up jog to a near field or area that there is enough space to run (10 minutes run to area max)
-20 minute run followed by a 5 minute rest
- (make sure there is enough space to run in a big circle) 30 seconds fast run followed by 30 seconds slow run. Do this for 3 minutes each time, repeat 4/5 times.
Slow jog back,followed by cool down stretches
2nd April-
Warm up stretches
Strength and conditioning exercises- sit ups, press ups, burpees, calf raises, planks (left side, right side, front), bounds, wall sits etc. 20 of each x 10 second rest (repeat for 3 minutes for each exercise). Planks hold for 30 seconds and 10 seconds off
- Jog lightly to a hill ( example: hill up from Sophie’s store)
- 5 fast hill runs up to top house from bend of the start of hill( there is a big grass area opposite). Recovery walking down hill, once 5 is completed 5 minute rest then repeat 3 more times.
- Light jog and cool down stretches
Stay safe everyone! If anyone has any questions you can message me !
Thanks,
Emily
