ATHLETICS LEVEL 1 TRAINING COURSE 25th JULY 2009

England Athletics in conjunction with the Sport Development Unit are running a Athletics Level 1 course on Saturday 25 July at the National Sports Centre.

This course is ideal for anyone with an interest in coaching athletics or for any coach wanting to develop their coaching knowledge and skills.

Please follow the link below to download an application form.

Further details & application form

If you require any additional information please do not hesitate to contact me. Regards - Gianni Epifani

Wednesday middle distance training – December 2008

Coaches – Chris Quine, Graham Davies – UKA licensed coaches

Meet at NSC track at 6 pm for a 6.15 pm start, finish around 7.45 pm. Each session includes full warm up and post session stretching.

Cost is £1 per athlete per session – all money collected will be donated to the IOM AA fund for Aland 2009.

Also, where appropriate all athletes must pay their own track fees for those sessions on the track – see NSC Outdoor Reception - Annual memberships are available.

The minimum age is 15 years at 1^st September 2008.

Date	Seniors	Training Location	Comments
3^rd December	1 x 60 secs, up to 6 x 2 mins 30 secs – 2 mins recovery, 1 x 60 secs	South Quay. Meet at NSC	Ramsey Fireman’s on 4^th December
10^th December	2 x 5 mins – 2 mins recovery, 2 x 3 mins – 1 mins 30 recovery, 2 x 60 seconds – 60 secs recovery	South Quay. Meet at NSC	Hill race on 13^th December
17^th December	14 x 80 secs – 60 secs recovery	NSC track
Tuesday 23^rd December	PROVISIONAL: Up to 6 x 3 mins – 2 mins recovery	South Quay. Meet at NSC	MWR on 26^th December
31^st December	No session

Each session comprises:

Easy running, Warm up/drills, Strides, Session, Warm down and Stretching

Tip of the month:

With the dark nights upon us make sure you where a bright coloured or fluorescent top when running at night.

Wednesday middle distance training – November 2008

Coaches – Chris Quine, Graham Davies – UKA licensed coaches

Meet at NSC track at 6 pm for a 6.15 pm start, finish around 7.45 pm. Each session includes full warm up and post session stretching.

Cost is £1 per athlete per session – all money collected will be donated to the IOM AA fund for Aland 2009.

Also, where appropriate all athletes must pay their own track fees for those sessions on the track – see NSC Outdoor Reception - Annual memberships are available.

The minimum age is 15 years at 1^st September 2008.

Date	Seniors	Training Location	Comments
5^th November	1 x 60 secs, up to 5 x 2 mins 30 secs – 2 mins recovery, 1 x 60 secs	South Quay. Meet at NSC	Manx Gas X-C on 9^th November
12^th November	1 x 60 secs, up to 5 x 3 mins– 2 mins recovery, 1 x 60 secs	South Quay. Meet at NSC	Hill race on 16^th November
19^th November	2 x 5 mins – 2 mins recovery, 2 x 3 mins – 1 mins 30 recovery, 2 x 60 seconds – 60 secs recovery	South Quay. Meet at NSC
26^th November	12 x 80 secs – 60 secs recovery	NSC track	Manx Gas X-C on 30^th November

Each session comprises:

Easy running

Warm up/drills

Strides

Session

Warm down

Stretching

Tip of the month:

With the dark nights upon us make sure you where a bright coloured or fluorescent top when running at night.

Thursday middle distance training – January 2008

Coaches – Chris Quine, Graham Davies – UKA licensed coaches

Meet at NSC track at 6 pm for a 6.15 pm start, finish around 7.45 pm. Each session includes full warm up and post session stretching.

Cost is £1 per athlete per session – all money collected will be donated to the IOM AA fund for Aland 2009

All athletes must pay their own track fees for those sessions on the track:

See NSC Outdoor Reception - £.3.10 per adult, under 18 £1.50. Annual memberships are available.

All sessions can be modified to suit individual requirements e.g. age, fitness levels, personal goals.

Date	Session	Venue	Comments
3^rd January	No session		Island Games team meeting Lancs XC champs on 5^th Jan
10^th January	Up to 5 x 6 mins –2mins recovery	South Quay	Subject to weather conditions, otherwise NSC track
17^th January	Up to 14 x 80 secs – 60 secs recovery	NSC track	IOM Cross Country Champs on 20^th Jan
24^th January	Up to 7 x 3 mins – 1 min 45 secs recovery	NSC track	CQ off-Island
31^st January	3 x 5 mins – 2 mins recovery, 3 x 3 mins – 1 mins 30 recovery, 3 x 60 seconds – 60 secs recovery	South Quay	Manx Gas Cross country on 3^rd February

Each session comprises:

Easy running

Warm up/drills

Strides

Session

Warm down

Stretching

Tip of the month:

The New Year is a good time to start keeping a training diary, if you are not already doing so.

Thursday middle distance sessions training plan – November to December 2007

All sessions meet at the NSC track unless otherwise stated at 18.00 to start warming up at 18.15

Coaches – Chris Quine, Graham Davies, Dave Newton

Please note the following:

- There is a £1 charge per athlete per session – all money collected will be donated to the IOM Athletics Team for Aland 2009 Island Games

- For sessions on NSC track you must also pay track fees to NSC Outdoor Reception – persistent non-payers may be asked to stop attending sessions.

- For sessions on NSC roadway there is a further charge of £2 (over 18) or £1 (under 18)

Date	Location	Seniors	Juniors – under 15	Comments
15^th November	NSC track	Up to 7 x 2 mins 30 secs – 90 secs recovery	Up to 4 x 2 mins – 3 mins recovery	Hill race on Sat 17^th Nov
22^nd November	Douglas Promenade	Up to 45 mins fartleck	Up to 25 mins steady running depending on age	Chris unable to attend. Graham to supervise.
29^th November	Douglas Promenade	Up to 3 x 5 mins – 2 mins recover– 3 x 3 mins – 90 secs recovery	Up to 3 x 3 mins – 4 mins recovery
6^th December	NSC Track	Up to 14 x 80 secs – 60 secs recovery	Up to 7 x 80 secs	Ramsey Firemans Cross country on 9^th Dec Juniors – every other effort
13^th December	NSC Roadway	1 x 2 mins – 60 secs recovery plus Up to 5 x 5 mins – 2 mins recovery	Up to 3 x 800m (1 lap) of NSC perimeter	NSC roadway provisional Hill race on 15^th Dec
20^th December	NSC track	Up to 8 x 2 mins 30 secs – 90 secs recovery	Up to 4 x 2 mins – 3 mins recovery
27^th December	No session

All sessions to include:

Before main session:

- Warm up – 8-12 mins easy running

- Dynamic warm up/drills

- Strides

After main session:

6-10 mins very easy running

3-4 100m strides

Stretching

Thursday middle distance sessions training plan

October to December 2007

All sessions meet at the NSC track unless otherwise stated at 18.00 to start warming up at 18.15

Coaches – Chris Quine, Graham Davies, Dave Newton

Please note the following:

- There is a £1 charge per athlete per session – all money collected will be donated to the IOM Athletics Team for Aland 2009 Island Games

- For sessions on NSC track you must also pay track fees to NSC Outdoor Reception – persistent non-payers may be asked to stop attending sessions.

- For sessions on NSC roadway there is a further charge of £2 (over 18) or £1 (under 18)

Date	Location	Seniors	Juniors – under 15	Comments
4^th October	Spring Valley	Cross Country Relays	Cross Country Relays	Starter session
11^th October	Ballanawin	Up to 30 mins fartleck	20 mins fartleck	Cross country on 14^th October
18^th October	Spring Valley	Cross Country Relays	Cross Country Relays
25^th October	Douglas Promenade	35 mins farteck	22 mins fartleck	Veterans Handicap
1^st November	Douglas Promenade	Up to 6 x 3 mins – 90 secs recovery	Under 13 – 16 mins steady Under 15 – 20 mins steady	Ramsey Firemans Sid Quirk HM on 4^th November
8^th November	NSC track	Up to 12 x 80 secs – 60 secs recovery	Up to 6 x 80 secs	Cross country on 11^th November Juniors – every other effort
15^th November	NSC track	Up to 7 x 2 mins 30 secs – 90 secs recovery	Up to 4 x 2 mins – 3 mins recovery	Hill race on Sat 17^th Nov
22^nd November	NSC roadway	Up to 4 x 5 mins – 2 mins recovery	Up to 4 x 3 mins – 4 mins recovery	NSC roadway provisional
29^th November	Douglas Promenade	Up to 45 mins fartleck	Up to 25 mins steady running depending on age
6^th December	NSC Track	Up to 14 x 80 secs – 60 secs recovery	Up to 7 x 80 secs	Ramsey Firemans Cross country on 9^th Dec Juniors – every other effort
13^th December	NSC Roadway	1 x 2 mins – 60 secs recovery plus Up to 5 x 5 mins – 2 mins recovery	Up to 3 x 800m (1 lap) of NSC perimeter	Hill race on 15^th Dec
20^th December	TBA	TBA
27^th December	No session

All sessions to include:

Before main session:

- Warm up – 8-12 mins easy running

- Dynamic warm up/drills

- Strides

After main session:

6-10 mins very easy running

3-4 100m strides

Stretching

Thursday middle distance training – July 2007 - draft

Coaches – Chris Quine, Graham Davies – UKA licensed coaches – note Graham and Chris will not be there on 28^th June, 2^nd July or 5^th July

Meet at 6 pm for a 6.15 pm start, finish around 7.45 pm. Each session includes full warm up and post session stretching.

Cost - all athletes must pay their own track fees for those sessions on the track – see NSC Outdoor Reception - £.3.10 per adult, under 18 £1.50. Annual memberships are available.

We try to split athletes into groups so, where possible, everyone runs with others of a similar ability.

Date	Target distance	Session	Comments
Thursday 28^th June	800m/1500m	8 x 400m – 2 mins recovery	GD and CQ not present. Both groups can run together
	5k/10k	12 x 400m – 2 mins recovery
Monday 2^nd July	All runners	10 x medium hills on golf course	GD and CQ not present
Thursday 5^th July	N/A	N/A	No session - Tynwald Day
Monday 9^th July	800m/1500m	Up to 10 x 150m – walk back to start recovery – approx 2 mins	May depend on how people feel after travelling
	5k/10k	Up to 35 mins fartleck on grass
Thursday 12^th July	800m/1500m	4 x 600m – 3 mins recovery	Reduce session if doing North of England league
	5k/10k	6 x 600m – 3 mins recovery	Reduce session if doing North of England league
Monday 16^th July	All runners	20-35 mins fartleck
Thursday 19^th July	800m/1500m	6 x 200m – 200m walk recovery
	5k/10k	4 x 1600m – 2 mins 30 secs recovery
Monday 23^rd July	All runners	Short hills
Thursday 26^th July	800m/1500m	4 x 400m – 400m jog recovery
	5k/10k	5 x 1000m – 4 mins recovery
Monday 30^th July	800m/1500m	20 mins – jog bends/stride straights
	5k/10k	Up to 40 mins fartleck on grass

Tip of the month:

Stay well hydrated. Aim to drink at least 2 litres of water (or similar) per day. A 2% reduction in bodyweight due to dehydration has been reported to reduce performance by over 10%!

Middle Distance Draft training plan – April to June 2007

PLEASE NOTE SUBJECT TO CHANGE

Introduction:

These are the planned structure sessions to be run by Chris Quine, Graham Davies and Dave Newton from mid April to late June.

We have split the sessions into 800m/1500m runners and 5k/10k/half marathon runners. Special consideration is given to those athletes preparing for the Island Games in Rhodes.

Runners can modify their sessions within the stated session e.g. run fewer reps

Meeting arrangements:

Monday’s (or Tuesday if Bank Holiday on Monday) – meet at NSC track at 18.30

Thursday’s – meet at NSC track at 18.00 for a 18.15 start

Date	800m/1500m	5k, 10k, half marathon	Comments
Thursday 19^th April	2 x 4 x 400m – 60 secs recovery, 5 mins between sets – on track	Up to 8 x 3 mins 30 secs, 1 min 45 secs recovery – on grass
Monday 23^rd April	Medium hills	Long hills
Thursday 26^th April	4 x 1 min 45 secs effort, 2 mins recovery – on grass	3 x 10 mins – 3 mins recovery – on grass
Monday 30^th April	Short hills	Short hills
Thursday 3^rd May	10–12 x 200m – 90 secs recovery – on track	Up to 6 x 5 mins – 2 mins recovery – on track	North of England league on Sat 5^th May
Monday 7^th May	No session – Bank Holiday	No session – Bank Holiday	Peel to Douglas
Tuesday 8^th May	3 x 3 x 300m – 60 secs recovery, 5 mins between sets – on track	Medium hills	Chris off-island Replacement session for Monday
Thursday 10^th May	4-6 x 200m – 2 mins recovery – fast and relaxed – on track	8 x 3 mins 30 secs – 1 min 45 secs recovery – on grass	Lancs Champs on 12^th and 13^th May Chris off-island
Monday 14^th May	Short hills	Long hills
Thursday 17^th May	3 x 800m – 2 mins recovery – faster than 3k pace – on track	1 x 5 mins, 2 x 10 mins, 1 x 5 mins – 2 mins recovery – on prom
Monday 21^st May	Short hills	Short hills
Thursday 24^th May	1 x 600m, 12 mins recovery, 6 x 200m with 90 seconds recovery between each then 10 mins recovery, 1 x 600m – on track	5 x 6 mins – 2 mins recovery – on track
Monday 28^th May	No session – Bank Holiday	No session – Bank Holiday
Tuesday 29^th May	Medium hills	Medium hills	Replacement session for Monday
Thursday 31^st May	6 x 400m – 2 mins recovery – on track – 1500m pace	Up to 16 x 80 secs – 80 secs recovery – on track
Monday 4^th June	3 x 2 mins 30 secs on grass	Long hills
Thursday 7^th June	12 x 200m – 2 mins recovery – on track	6 x 800m – 2 mins 30 secs recovery – on track or similar on grass
Monday 11^th June	8 x 150m – 250m/3 mins jog recovery	Short hills	Great South Run on 12^th June
Thursday 14^th June	1 x 600m, 12 mins recovery, 6 x 200m with 90 seconds recovery between each then 10 mins recovery, 1 x 600m – on track	2000m, 1600m, 1200m, 800m, 400m – all with one lap/3 mins jog recovery – on track	North of England Champs on 16^th/17^th June
Monday 18^th June	Short hills	Short hills
Thursday 21^st June	4 x 400m – 400m jog recovery – 800m pace – on track	4 x 1000m – 4 mins recovery – on track
Monday 25^th June	15-20 mins – strides straights, jog bends – on grass	35 mins light fartleck on grass
Thursday 28^th June	TBA	TBA

Supplement the above with a combination of steady running, easy running, tempo runs, long runs, fartleck and rest. The exact combination will depend on you – your age, your goals, your experience, how much time you can commit, etc. Speak to the coaches if you need more help/advice.

Short hills = 20-25 seconds, Medium hills = 40-45 seconds, Long hills = 75–120 seconds. Hill sessions are likely to be all on grass.

Thursday middle distance training – March 2007

Coaches – Chris Quine, Graham Davies – UKA licensed coaches

Meet at NSC track at 6 pm for a 6.15 pm start, finish around 7.45 pm. Each session includes full warm up and post session stretching.

Cost is £1 per athlete per session – all money collected will be donated to the IOM AA fund for Rhodes 2007 – over £600 raised to date

All athletes must pay their own track fees for those sessions on the track:

See NSC Outdoor Reception - £.3.10 per adult, under 18 £1.50. Annual memberships are available.

For NSC Roadway sessions everyone must pay an additional £2 (under 18s £1) to cover cost of Roadway hire. Register at Manx Harriers Clubhouse.

The minimum age is 11 years at 1^st September 2006.

Date	Seniors	Juniors (u13 and u 15)	Venue	Comments
1^st March	Up to 16 x 80 secs – 60 secs recovery	Up to 8 x 80 secs – every other effort	NSC Track	Ramsey Firemans on 1^st March
8^th March	Warm up/warm down plus strides	16-20 mins fartleck	NSC Track	English Nat XC on 10^th March Manx Harriers 10k 10^th March 20 miles 11^th March
15^th March	Up to 10 mins + 7.5 mins + 5 mins + 2.5 mins – 2 mins recovery after each one	Up to 1600m + 800m + 400m – 4 mins recovery after each one	NSC Roadway
22^nd March	Up to 8 x 3 mins	Up to 4 x 3 mins	Promenade	Vets Handicap on 22^nd March
29^th March	Up to 16 x 200m – 60 secs recovery	Up to 8 x 40 secs – every other effort	NSC Track	May do on grass depending on weather and light

Each session comprises:

Easy running

Warm up/drills

Strides

Session

Warm down

Stretching

Tip of the month:

With the lighter nights approaching, try to do more off-road running to reduce pounding on the legs.

Thursday middle distance training – February 2007

Coaches – Chris Quine, Graham Davies – UKA licensed coaches

Meet at NSC track at 6 pm for a 6.15 pm start, finish around 7.45 pm. Each session includes full warm up and post session stretching.

Cost is £1 per athlete per session – all money collected will be donated to the IOM AA fund for Rhodes 2007.

For the sessions on NSC Roadway an additional £2 (under 18s £1) is payable towards the cost of hiring the Roadway.

Also, where appropriate all athletes must pay their own track fees for those sessions on the track – see NSC Outdoor Reception - £.3.10 per adult, under 18 £1.50. Annual memberships are available.

The minimum age is 11 years at 1^st September 2006.

Date	Seniors	Juniors (u13 and u15)	Location	Comments
1^st February	Up to 14 x 80 secs – 60 secs recovery	Up to 7 x 80 secs – every other effort	NSC Track	Ramsey Firemans on 1^st Feb
8^th February	Up to 4 x 7 mins – 2 mins recovery	Up to 4 x 3 mins	NSC Roadway – sign in at Manx Harriers clubhouse	Juniors – 1^st lap of every effort Manx Gas on Sun 11^th Feb
15^th February	Up to 40-45 mins fartleck	18-24 mins fartleck	Promenade	Meet at NSC at jog down.
22^nd February	Up to 4 x 8 mins – 2 mins recovery	Up to 4 x 1000m	NSC Roadway – sign in at Manx Harriers clubhouse	Juniors – 1^st 1000m of every effort

Each session comprises:

Easy running

Warm up/drills

Strides

Session

Warm down

Stretching

Tip of the month:

Believe in the power of positive thinking – if you believe you can schieve something the chances of achieving it are that much greater.

Thursday middle distance training – January 2007

Coaches – Chris Quine, Graham Davies – UKA licensed coaches

Meet at NSC track at 6 pm for a 6.15 pm start, finish around 7.45 pm. Each session includes full warm up and post session stretching.

Cost is £1 per athlete per session – all money collected will be donated to the IOM AA fund for Rhodes 2007 – over £300 raised to date

All athletes must pay their own track fees for those sessions on the track:

See NSC Outdoor Reception - £.3.10 per adult, under 18 £1.50. Annual memberships are available.

For NSC Roadway sessions everyone must pay an additional £2 (under 18s £1) to cover cost of Roadway hire. Register at Manx Harriers Clubhouse.

The minimum age is 11 years at 1^st September 2006.

Date	Seniors	Juniors (u13 and u 15)	Venue	Comments
4^th January	Up to 12 x 80 secs – 60 secs recovery	Up to 6 x 80 secs – every other effort	NSC Track	Ramsey Firemans on 4^th Jan Lancs XC champs on 6^th Jan
11^th January	Up to 7 x 3 mins – 100 secs recovery	Up to 4 x 3 mins	Promenade	Subject to weather conditions, otherwise NSC track
18^th January	Up to 40-45 mins fartleck	18-24 mins fartleck	Promenade	IOM XC Champs on 20^th Jan
25^th January	Up to 4 x 6 mins – 1 min 45 secs recovery	Up to 4 x 800 m	NSC Roadway	Juniors – first lap of every effort

Each session comprises:

Easy running

Warm up/drills

Strides

Session

Warm down

Stretching

Tip of the month:

Don’t forget to warm down properly after each training session. This will reduce stiffness the following day and ultimately reduce the risk of injury.

Thursday middle distance training –December 2006

Coaches – Chris Quine, Graham Davies – UKA licensed coaches

Meet at NSC track at 6 pm for a 6.15 pm start, finish around 7.45 pm. Each session includes full warm up and post session stretching.

Cost is £1 per athlete per session – all money collected will be donated to the IOM AA fund for Rhodes 2007.

The minimum age is 11 years at 1^st September 2006.

Date	Seniors	Juniors (u13 and u 15)	Comments
7^th December	Up to 12 x 80secs – 60 secs recovery	6 x 80 secs – every other effort	NSC track
14^th December	Up to 7 x 3 mins – 1 min 45 secs recovery	Up to 4 x 3 mins – every other effort	NSC roadway. £2 additional charge (U18 £1) to cover roadway hire
21^st December	3 x 4 mins – 2 mins recov 3 x 2 mins – 90 secs recov 2 x 1 min – 60 secs recov	3 x 2 mins 2 x 1 min Plus steady running	NSC track
28^th December	Hills	Hills	Meet at NSC.

Each session comprises:

Easy running

Warm up/drills

Strides

Session

Warm down

Stretching

Tip of the month:

Don’t forget to build a foundation to your training. Speed work without a firm base of steady running is like trying to ice a cake without the sponge!!

Middle Distance training – Thursday nights 2006-07

Coaches Chris Quine and Graham Davies (UK athletics licensed) plus others

Meet at the NSC track at 18.00 each week for a 18.15 start. Although the sessions vary, there is a similar routine each week:

- Light jogging/running

- Warm up/drills

- Strides

- Session

- Cool down

- Stretching

The sessions will be held on the NSC track, NSC roadway, Spring Valley playing fields and Peel Road – look at each month’s schedule for full details.

Cost:

Athletes attending the sessions will be a charged a £1 coaching fee. This will be donated by the coaches to the IOM Athletics Team for Rhodes 2007 (In the past this has been compulsory – from October 2006 it must be paid to take part in the sessions).

Coach-Athlete Charter

Coaches will:

- Be there every week (if not we will give proper notice of any cancellations).

- Be properly attired

- Continue to learn and develop our own coaching knowledge

- Treat everyone as equals

- Treat everyone fairly

Athletes will:

- Turn up on time

- Pay their track fees

- Be properly attired – i.e. proper sportswear

- Show respect to all other athletes

- Make newcomers feel welcome

- Advise the coaches of any matters that might affect their training e.g. illness, injury, school activities

- Under 16s only – parents to complete an Athlete Registration Form

Parents (under 16s) will:

- Make sure athletes are there on time and with the correct fees

- Complete an Athlete Registration Form

- Remain outside of the training area unless requested to assist by coaches

Attendance at the sessions is deemed to be acceptance of the Charter
Weekly training record

Photocopy this sheet to give you a weekly training log. File each week and this will give you a full record of all your training and racing over the winter.

Name

____________________________ Week commencing ________________________

Goal/main aim for the week ________________________________

Day	Training details (inc races)	Comments (weather conditions, how you felt)	Any other sporting activity
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Pulse rate – take on waking every Thursday morning - __________________

Goal Setting:

It is important that your training has a clear purpose. If you have a clear goal in mind, this will improve your motivation to train over the winter. The goal should be one that you have set yourself, perhaps in conjunction with your coach. It should be stretching but realistic. It is often a good idea to have shorter term goals on the way to your main goal – if the main goal is too far away then it might there is a risk that you will think you have lots of time to prepare and slacken off accordingly!

If you are not sure what you should be aiming for, have a chat with Graham or Chris, who will try to give you a few pointers. However, remember they are YOUR goals so you need to “own” them.

Use this sheet to record your aims:

My main aim in 2007 is:

My main goal before Christmas is:

My main aim before Easter is:

THURSDAY NIGHT TRAINING GROUP

Young Athlete Registration Form – under 16’s only

NAME _______________________

DATE OF BIRTH _____________

CLUB (if any) ____________________

EMERGENCY CONTACT DETAILS:

NAME _______________

TELEPHONE NUMBER _____________

ANY ALLERGIES, CONDITIONS, ETC COACHES SHOULD BE AWARE OF:

___________________________________________________________________

FOR THOSE AT SCHOOL ONLY:

OTHER SPORTING ACTIVITIES DURING THE WEEK INCLUDING SCHOOL ACTIVITIES:

DAY	ACTIVITY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY

PLEASE RETURN TO CHRIS QUINE OR GRAHAM DAVIES