Junior Training

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.

Datepage1image34934720 page1image34946624Sessionpage1image66563792Location
page1image3495648022/9/20page1image34957632page1image34949760 page1image34948800Hillspage1image34959936 page1image34959168page1image34959744Skateboard park – Howes Roadpage1image34960896
29/9/20page1image34948992200m repspage1image34958400 page1image34948416Iceland – Arts Centre car parkpage1image34961472
06/10/20400m reps pairedIceland – Arts Centre car park
page1image3497286413/10/20page1image34976704 Pyramid out/backpage1image34978816Railway line – Cinema car park
page1image3497920020/10/20page1image34965952page1image34970944 Conditioning and Agilitypage1image34988480 page1image34988096page1image34993088Astro – Cinema Car parkpage1image34924672
27/10/20HillsFalklands Road – Anne Suckling bottom end
page1image349252483/11/20page1image34920064page1image35116288 page1image35115904600m/400m repspage1image35125504 page1image35125312page1image35124544Leisure centre – Cinema car parkpage1image35116096
10/11/20Fartlek 4kSkateboard park – Howes Road
page1image3511782417/11/20page1image35114176 page1image35122240200m repspage1image35038016Iceland – Arts Centre car park
page1image3504320024/11/20page1image35037632page1image35043392 page1image35037440Conditioning and agilitypage1image35033024 page1image35035712page1image35035904Astro – Cinema car parkpage1image35034752
1/12/20HillsFalklands Road- Anne Suckling bottom end
page1image350318728/12/20page1image35036864page1image35078912 page1image35078528Pyramid out/backpage1image35079488 page1image35080256page1image35079296Railway line – Cinema car parkpage1image35081024
15/12/20page1image34984832600m / 400m repspage1image34986752 page1image34985408Leisure Centre – Cinema car parkpage1image34987904
22/12/20Fartlek 4kSkateboard park – Howes Road
page1image349928965/1/21page1image66386368page1image35110272 page1image35109888Hillspage1image35109312 page1image35108928page1image35108544Anne 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.

DayTrainingWhat to focus onCool down/ Stretches
SaturdayEasy 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 uprightUsual stretches plus
Calf stretches
Up on your toes 
MondayMini 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 rhythmUsual stretches plus
Side stretches
Side straddle stretch (legs apart, shift weight over one knee)
TuesdayDrills 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 driveUsual stretches plus
Calf stretches
Hamstrings 
ThursdayTempo 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 paceUsual stretches plus
Up on toes
Heel stretches  
FridayMini 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. 

DayTrainingWhat to focus onCool down/ Stretches
SaturdayEndurance
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 uprightUsual stretches plus
Calf stretches
Up on your toes 
MondayPlank – 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 musclesUsual stretches plus
Side stretches
Side straddle stretch (legs apart, shift weight over one knee)
Tuesday20/40 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 pocketUsual stretches plus
Calf stretches
Hamstrings 
ThursdayTempo run
2 mins easy 6 mins tempo, repeat 3 times  
You should not be able to talk, focus on breathing and maintaining running paceUsual stretches plus
Up on toes
Heel stretches  
FridayMini 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. 

DayTrainingWhat to focus onCool down/ Stretches
SaturdayEasy 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 uprightUsual stretches plus
Calf stretches
Up on your toes 
MondayMini 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 rhythmUsual stretches plus
Side stretches
Side straddle stretch (legs apart, shift weight over one knee)
TuesdayDrills 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 driveUsual stretches plus
Calf stretches
Hamstrings 
ThursdayTempo 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 paceUsual stretches plus
Up on toes
Heel stretches  
FridayCardio
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. 

DayTrainingWhat to focus onCool down/Stretches
SaturdayEndurance
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 uprightUsual stretches plus
Calf stretches
Up on your toes 
MondayPlank – 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 musclesUsual stretches plus
Side stretches
Side straddle stretch (legs apart, shift weight over one knee)
TuesdayRunning 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 driveUsual stretches plus
Calf stretches
Hamstrings 
ThursdayTempo run
2 mins easy, 6 mins tempo. Repeat 3 times  
You should not be able to talk, focus on speed and changing running paceUsual stretches plus
Up on toes
Heel stretches  
CardioMini 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. 

DayTrainingWhat to focus onCool down/Stretches
SaturdayEndurance: 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 uprightUsual stretches plus
Calf stretches
Up on your toes 
MondayPlank – 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 musclesUsual stretches plus
side stretches
side straddle stretch (legs apart shift weight over one knee)
Tuesday10 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 pocketUsual stretches plus
Calf stretches
Hamstrings 
ThursdayTempo run: 2 mins easy, 6 mins tempo. Repeat 3 times  You should not be able to talk, focus on speed and changing running paceUsual stretches plus
Up on toes
Heel stretches  
CardioMini 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.

DayTrainingWhat to focus onCool down/Stretches
SaturdayEasy 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 uprightUsual stretches plus calf stretches
up on your toes 
MondaySofa 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 musclesUsual stretches plus side stretches
side straddle stretch (legs apart shift weight over one knee)
TuesdayHills. 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 hillUsual stretches plus
calf stretches
hamstrings 
ThursdayTempo 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 paceUsual stretches plus
up on toes
heel stretches  
FridayCardio
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

  1. Start at a designated point
  2. Sprint for the times given above
  3. Jog back to the starting point
  4. 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 challengeSkipping: 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.

DayTrainingWhat to focus onCool down/Stretches
SaturdayEndurance 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 uprightUsual stretches plus
Calf stretches
Up on your toes 
MondayPlank – 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 musclesUsual stretches plus side stretches, side straddle stretch (legs apart shift weight over one knee)
TuesdayRunning reps
20 seconds flat out, rest 40 seconds recovery, walk back to start
Repeat 5 times rest 3 mins x 3 reps
Focus on recoveryUsual stretches plus:
Calf stretches Hamstrings 
ThursdayTempo 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 paceUsual 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.