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. 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). 

Hello, as there will be no more group sessions for the foreseeable future could all the athletes in my group pm me an email address where I can send you a training plan that you can do on your own with a bit of motivation. In the coming weeks I will be posting specific locations which will be measured and marked and you will be given a 48hr period to complete a timed run (no cheating). Stay safe and motivated.

Next week sessions: (Week beginning 13th April)
1)
-warm up stretches
- 3/4 minute warm up jog
- On flat (ideal on a field or path) 30 second hard paced fast sprint, 30 second slow jog. Repeat this for 5 minutes. 3 minutes rest then repeat once more.
- on lamp posts (4 of them) , start at 1 fast sprint to next one, jog back and do the same for each 4.
-5/10 minute core workout ( planks, side to sides, bike etc.)
- cool down jog 3 minutes
- cool down stretches (try to include calf raises after every session to help strengthen , which helps when pushing off, for example a hill and driving up)
2)
-Warm up stretches
- 4/5 minute warm up jog ( preferably around a field or somewhere they can do a loop)
- Steep hill- 5 metres extra from the bottom- sprint up to the top ( hill size of one at school next to steps) - repeat 6 times, walk back down recovery. After all 6 completed 2 minutes recovery and then repeat but only for 4 sprints.
- medium paced run (20/30 minutes) around different types of terrain for example- woods, paths, grass, hills both up and down.
-Light Cool down jog (3 minutes)
-static cool down stretches