Autumn/winter training
From 22 September our training moves away from Puddlebrook as there is not sufficient lighting. The latest government guideline’s Rule of six presents challenging circumstances when moving the juniors from the leisure centre to the training sites. Therefore, we are asking parents to deliver children to and from the training locations.
Here is the timetable up to January.
| Date |   Session |  Location |
 22/9/20 |   Hills  |  Skateboard park – Howes Road |
29/9/20 | 200m reps  | Iceland – Arts Centre car park |
| 06/10/20 | 400m reps paired | Iceland – Arts Centre car park |
 13/10/20 |  Pyramid out/back |  Railway line – Cinema car park |
 20/10/20 |  Conditioning and Agility  |  Astro – Cinema Car park |
| 27/10/20 | Hills | Falklands Road – Anne Suckling bottom end |
 3/11/20 |   600m/400m reps  |  Leisure centre – Cinema car park |
| 10/11/20 | Fartlek 4k | Skateboard park – Howes Road |
 17/11/20 |   200m reps |  Iceland – Arts Centre car park |
 24/11/20 |   Conditioning and agility  |  Astro – Cinema car park |
| 1/12/20 | Hills | Falklands Road- Anne Suckling bottom end |
 8/12/20 |   Pyramid out/back  |  Railway line – Cinema car park |
15/12/20 | 600m / 400m reps  | Leisure Centre – Cinema car park |
| 22/12/20 | Fartlek 4k | Skateboard park – Howes Road |
 5/1/21 |   Hills  |  Anne Suckling bottom end |
Training restarts!
Brilliant news at last as training will restart on Tuesday 16 June. We will be at a different location: Puddlebrook Playing Fields, Cleves Road, Haverhill, CB9 8NJ. It’s the venue for the Haverhill Parkrun and on the map on its website we will be meeting where the green arrow is shown.
We will be running two groups from 6pm to 6.45pm and 7pm to 7.45pm. Numbers are limited so you will need to sign up each week – you’ll receive an email from Wendy. If you have any questions please email Wendy on Wendy.Aldhouse@apha.gov.uk.
Home training during the CV crisis
Given the current situation with Covid-19 isolations and now the closure of schools to most pupils, we felt it would be useful to provide everyone with a weekly training plan including a daily challenge keep up fitness levels until such time as we can all meet again. All parents are welcome to join in!
Week 10 (6 June)
Warm-up drills including your ongoing daily challenge – skipping!
Skipping: Start with 5 minutes continuous with no break. If you step on the rope start again until you manage 5 minutes without stopping. Add 10 seconds each day. This is to build stamina and improve your breathing.
| Day | Training | What to focus on | Cool down/ Stretches |
| Saturday | Easy run – 20-30 min continuous running at a comfortable pace. This can be done round the garden in parks, quiet tracks, etc. | Ensure you are relaxed and keep your posture upright | Usual stretches plus Calf stretches Up on your toes |
| Monday | Mini Circuit Ensure you warm up with skipping and drills 2 mins – 20 metre shuttle runs touch down 2 mins – 20 metre both feet hurdle jumps 2 mins -20 metres imaginary lowdown quick feet 2 mins – 20s plank 10s rear repeat 2 mins – 20s sit-ups rest 10 s repeat Repeat all 3 times | Keep a rhythm | Usual stretches plus Side stretches Side straddle stretch (legs apart, shift weight over one knee) |
| Tuesday | Drills first 1km reps – at your best 1km speed if you know. 4mins hard, rest 2mins repeat 4 times Rest 3 mins Repeat 2 times Recovery jog | Focus maximum effort and good arm drive | Usual stretches plus Calf stretches Hamstrings |
| Thursday | Tempo run – 3km or 5km pace depending on the distance you choose. It’s effort all the way 15, 20 or 25 mins – you choose! | You should not be able to talk, focus on breathing and maintaining running pace | Usual stretches plus Up on toes Heel stretches |
| Friday | Mini Circuit – warm up skipping 2mins shuttle runs – 10 meters touch down hands at end of each rep 2mins high knees on the spot 1min Burpees 2mins Star jumps Repeat x 3 | Try and focus on keeping a rhythm. Not too fast or slow | Usual stretches Up on toes Calf stretches |
Week 8 (16 May)
Warm-up drills including your ongoing daily challenge – skipping!
Skipping: Start with 5 minutes continuous with no break. If you step on the rope start again until you manage 5 minutes without stopping. Add 10 seconds each day. This is to build stamina and improve your breathing.
| Day | Training | What to focus on | Cool down/ Stretches |
| Saturday | Endurance 20–30 mins continuous running at a comfortable pace. This can be done round the garden, in parks, quiet tracks, etc. | Ensure you are relaxed and keep your posture upright | Usual stretches plus Calf stretches Up on your toes |
| Monday | Plank – 30s rest 10 x 3 sets Sit-up – hold 20s x 3 sets Side plank – 25s rest 10s x 3 sets | Before starting make sure you engage your stomach muscles | Usual stretches plus Side stretches Side straddle stretch (legs apart, shift weight over one knee) |
| Tuesday | 20/40 session High knees Back kicks Quick feet Moving lunges 10 metres distance back and forward x 3 for each drill (Please note this is not a race) | For full session ensure you have an upright upper body and arms move cheek to pocket | Usual stretches plus Calf stretches Hamstrings |
| Thursday | Tempo run 2 mins easy 6 mins tempo, repeat 3 times | You should not be able to talk, focus on breathing and maintaining running pace | Usual stretches plus Up on toes Heel stretches |
| Friday | Mini circuit – warm-up skipping 2 mins shuttle runs – 10 metres touch down, hands at end of each rep 2 mins high knees on the spot 1 min burpees 2 mins star jumps Repeat 3 times | Try and focus on keeping a rhythm, not too fast or slow | Usual stretches plus Up on toes Calf stretches |
Week 7 (9 May)
Warm-up drills including your ongoing daily challenge – skipping!
Skipping: Start with 5 minutes continuous with no break. If you step on the rope start again until you manage 5 minutes without stopping. Add 10 seconds each day. This is to build stamina and improve your breathing.
| Day | Training | What to focus on | Cool down/ Stretches |
| Saturday | Easy run 20–30 min continuous running at a comfortable pace. This can be done round the garden, in parks, quiet tracks, etc. | Ensure you are relaxed and keep your posture upright | Usual stretches plus Calf stretches Up on your toes |
| Monday | Mini circuit Ensure you warm up with skipping and drills 2 mins 20 metre shuttle runs, touch down 2 mins 20 metre both feet, hurdle jumps 2 mins 20 metres lowdown quick feet 2 mins 20 secs plank, 10 secs rear and repeat 2 mins 20 secs sit-ups, rest 10 secs and repeat Repeat all 3 times | Keep a rhythm | Usual stretches plus Side stretches Side straddle stretch (legs apart, shift weight over one knee) |
| Tuesday | Drills first 1km reps at your best 1km speed if you know 4 mins hard, rest 2 mins, repeat 4 times. Rest 3 mins Repeat 2 times Recovery jog | Focus maximum effort and good arm drive | Usual stretches plus Calf stretches Hamstrings |
| Thursday | Tempo run 3km or 5km pace depending on the distance you choose. It’s effort all the way 15, 20, 25 mins – you choose! | You should not be able to talk, focus on breathing and maintaining running pace | Usual stretches plus Up on toes Heel stretches |
| Friday | Cardio Mini circuit – warm-up skipping 2 mins shuttle runs – 10 metres touch down hands at end of each rep 2 mins high knees on the spot 1 min burpees 2 mins star jumps Repeat 3 times | Try and focus on keeping a rhythm, not too fast or slow | Usual stretches plus Up on toes Calf stretches |
Week 5 (24 April)
Warm-up drills including your ongoing daily challenge – skipping!
Skipping: Start with 5 minutes continuous with no break. If you step on the rope start again until you manage 5 minutes without stopping. Add 10 seconds each day. This is to build stamina and improve your breathing.
| Day | Training | What to focus on | Cool down/Stretches |
| Saturday | Endurance 20–30 mins continuous running at a comfortable pace. This can be done round the garden in parks, quiet tracks, etc. | Ensure you are relaxed and keep your posture upright | Usual stretches plus Calf stretches Up on your toes |
| Monday | Plank – 30s rest 10 x 3 sets Sit-up – hold 20s x 3 sets Side plank – 25s rest 10s x 3 sets | Before starting make sure you engage your stomach muscles | Usual stretches plus Side stretches Side straddle stretch (legs apart, shift weight over one knee) |
| Tuesday | Running reps Progressive and regressive 15s flat out, jog back recovery 20s 25s 30s 35s Rest 2 mins Repeat backwards start – 35s, then 30s, etc. Rest 2 mins, repeat again forward and back with 2 mins rest between each | Focus maximum effort and arm drive | Usual stretches plus Calf stretches Hamstrings |
| Thursday | Tempo run 2 mins easy, 6 mins tempo. Repeat 3 times | You should not be able to talk, focus on speed and changing running pace | Usual stretches plus Up on toes Heel stretches |
| Cardio | Mini circuit – warm-up skipping 2 mins shuttle runs – 10 meters touch down hands at end of each rep 2 mins high knees on the spot 1 min burpees 2 mins star jumps Repeat x 3 | Try and focus on keeping a rhythm. Not too fast or slow | Usual stretches Up on toes Calf stretches |
Week 4 (17 April)
Warm-up drills including your ongoing daily challenge – skipping!
Skipping: Start with 5 minutes continuous with no break. If you step on the rope start again until you manage 5 minutes without stopping. Add 10 seconds each day. This is to build stamina and improve your breathing.
| Day | Training | What to focus on | Cool down/Stretches |
| Saturday | Endurance: 20–30 mins continuous running at a comfortable pace – this can be done round the garden in parks, quiet tracks, etc. | Ensure you are relaxed and keep your posture upright | Usual stretches plus Calf stretches Up on your toes |
| Monday | Plank – 30secs rest 10 x 3 sets Sit-up – Hold 20secs x 3 sets Side plank – 25secs rest, 10secs x 3 sets | Before starting make sure you engage your stomach muscles | Usual stretches plus side stretches side straddle stretch (legs apart shift weight over one knee) |
| Tuesday | 10 metres distance back and forward x 3 for each drill: High knees Back kicks Quick feet Moving lunges (Please note this is not a race) | For full session ensure you have an upright upper body and arms move cheek to pocket | Usual stretches plus Calf stretches Hamstrings |
| Thursday | Tempo run: 2 mins easy, 6 mins tempo. Repeat 3 times | You should not be able to talk, focus on speed and changing running pace | Usual stretches plus Up on toes Heel stretches |
| Cardio | Mini circuit: Warm-up skipping 2mins shuttle runs – 10 meters touch down hands at end of each rep 2mins high knees on the spot 1min burpees 2mins star jumps Repeat 3 times | Try and focus on keeping a rhythm – not too fast or slow | Usual stretches plus Up on toes Calf stretches |
Week 3 (4 April)
Warm-up drills including your ongoing daily challenge.
Skipping: Start with 5 minutes continuous with no break. If you step on the rope start again until you manage 5 minutes without stopping. Add 10 seconds each day. This is to build stamina and improve your breathing. There will be a competition to see who can keep going the longest once we return.
| Day | Training | What to focus on | Cool down/Stretches |
| Saturday | Easy run. 20–30 min continuous running at a comfortable pace – this can be done round the garden, in parks, quiet tracks etc. | Ensure you are relaxed and keep your posture upright | Usual stretches plus calf stretches up on your toes |
| Monday | Sofa strength and core training: 1. Back 90° to the back of the sofa, sitting on the floor legs flat, toes pointing towards the ceiling, hands resting lightly on your thighs. Lift alternate feet and hold for count of 5 at 2 inches off the floor. Repeat 10 times, each foot, 3 sets Next lift leg, hold, move to the side back and down Repeat each leg 10 times, 3 sets 2. Plank. Toes on sofa (if it’s too high remove the cushions), hold for 20s rest, 10s. Repeat for 2 mins 3. Squats. Bottom barely touching the sofa as you squat. 10 reps times, 3 sets. Repeat all 3 exercises twice | Before starting make sure you engage your stomach muscles | Usual stretches plus side stretches side straddle stretch (legs apart shift weight over one knee) |
| Tuesday | Hills. Angus’s favourite! Run up a hill for at least a minute, 20s recovery downhill. Repeat 4 times, rest 3 mins, repeat x 2, recovery jog. Job done! | Focus maximum effort and arm drive up hill, relax to recover down hill | Usual stretches plus calf stretches hamstrings |
| Thursday | Tempo run 3km or 5km pace depending on the distance you choose. It’s effort all the way 15, 20, 25 mins – you choose! | Tempo run – effort all the way. You should not be able to talk, focus on speed and changing running pace | Usual stretches plus up on toes heel stretches |
| Friday | Cardio Mini circuit – warm up skipping 2 mins shuttle runs – 10 meters touch down hands at end of each rep 2 mins high knees on the spot 1 min burpees 2 mins star jumps Repeat x 3 | Try and focus on keeping a rhythm – not too fast or slow | Usual stretches plus up on toes calf stretches |
Please send any feedback to Sil (mummyread@aol.com) including how you are getting on, Strava data and pictures. Sil will also be happy to offer further help and advice if needed.
Week 2 (31 March)
Progressive and regressive reps
Remember warm-up drills: first high knees, fast feet, back kicks, open the gate and close the gate.
Reps (secs)
Set 1: 15,20,25,30,35
Set 2: 35,30,25,20,15
Set 3: 15,20,25,30,35
- Start at a designated point
- Sprint for the times given above
- Jog back to the starting point
- Repeat for each set
Focus on recovery on the way back and the 2-minute rests between sets – always good arm drive and upright posture.
Cool down: Gentle jog and remember to hold your stretches and no hands on knees!
(Thanks to Peter for adding a bit of detail!)
Week 1 (21 March)
Ongoing daily challenge – Skipping: Start with 5 minutes continuous with no break and if you step on the rope start again. Add 10 seconds each day. This is to build stamina and improve your breathing. There will be a competition to see who can keep going the longest once we return.
| Day | Training | What to focus on | Cool down/Stretches |
| Saturday | Endurance 20–30 mins continuous running at a comfortable pace. This can be done round the garden in parks, quiet tracks, etc. | Ensure you are relaxed and keep your posture upright | Usual stretches plus Calf stretches Up on your toes |
| Monday | Plank – 20s rest 10 x 3 sets Sit-up – hold 10s x 3 sets Side plank – 20s rest 10s x 3 sets | Before starting make sure you engage your stomach muscles | Usual stretches plus side stretches, side straddle stretch (legs apart shift weight over one knee) |
| Tuesday | Running reps 20 seconds flat out, rest 40 seconds recovery, walk back to start Repeat 5 times rest 3 mins x 3 reps | Focus on recovery | Usual stretches plus: Calf stretches Hamstrings |
| Thursday | Tempo run 3 mins easy 5 mins tempo Repeat 3 times | Tempo run – you should not be able to talk, focus on speed and changing running pace | Usual stretches plus: Up on toes Heel stretches |
Please send any feedback to Sil (mummyread@aol.com), including how you are getting on, Strava data and photos! Sil will be happy to offer further help and advice if needed.
