Junior Training

Training has resumed for members on Mondays and a Thursdays from 18:45-20:00. All members have been contacted via text message. If you require any further information please submit an enquiry on the contact page.

Session Bank of all previous sessions


Train @ Home - Printable Version

Keep fit and healthy with some of these training sessions. Aim to complete at least 1 circuit training session and 1 running session a week.

  1. Circuit training - HIIT

    One of the best circuit training sessions would be a Joe Wicks video session, which he has been completing every morning. These are high-intensity interval training (HIIT) and will work every section of body, and keep your heart-rate nice and high.

  2. Fart-lek

    Fart-lek is Swedish for ‘speed play’ and is great for well, speed training as well as endurance. It’s easy, and highly adaptable to suit your needs.

    Pick your training location, a housing estate, long road or garden, somewhere with a decent amount of space.

    You will need a stopwatch or phone with an interval timer which can beep after a set time, or a helper who can time you and shout at each segment.

    :30 seconds fast / :30 seconds slow

    REPEAT 3 TIMES

    : 1 minute fast / : 1 minute slow

    REPEAT 2 TIMES

    : 2 minutes fast / : 2 minutes slow

    fast = 5km race pace / slow = recovery jog

    How to make it more difficult? Repeat the whole session, or make the fast run faster.

  3. Tempo

    Run for a sustained period of time at the same level of effort. Maybe the easiest to write down, not always the easiest to complete.

    Running at tempo isn't full on, but also isn’t a light jog. You should be breathing hard and only able to speak a few words, not a full sentence.

    Warm Up: 1 mile easy

    Tempo: 4 miles steady

    Cool down: 1 mile easy

    How to make it more difficult? Increase your tempo distance, add another mile or 2. The most important thing is that you keep the pace consistent.

  4. Sprint

Short but maximum effort sprint training.

Warm Up: 800m and drills

8x 20M accelerations, max effort from a standing start. 2 mins rest after each run.

4x 100M @ 70-80% effort, jog back recovery.

REPEAT AFTER 5 mins

How to make it more difficult? Increase the amount of reps in the session.

  1. Pyramid

    Our favourite. This session is based on time, however can easily be changed to distance. 1 minute = 100M, 3 minutes = 300M etc.

    1 minute effort, 1 minute rest

    2 minutes effort, 2 minutes rest

    3 minutes effort, 3 minutes rest

    2 minutes effort, 2 minutes rest

    1 minute effort, 1 minute rest

    REPEAT

    How to make it more difficult? Make the pyramid bigger, repeat a couple of times.

  2. Recovery

    Most likely the easiest session of them all. Go for a 20-30 min light job, talking pace. Very good after a long or hard session.

The next training session

TBC | Dereham Council Offices | 18:30-20:00 | Click here to view the next session.

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What

We take pride in coaching juniors aged 9 and over. It doesn't matter what previous experience or running background the juniors have; we will coach anyone who is willing to work hard in training sessions and represent the club in competitions.

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Who

We have two qualified coaches;

Garry Slattery - Athletics Coach (Level 2)

Ashley Jarvis - Coaching Assistant (Level 1)

Michael Protheroe - Adult Helper

When

We train on Mondays and Thursdays, 18:30-20:00. Our training venues change throughout the year but are based in Dereham.We currently do not charge for training sessions.

 

Join Us

Fill in the contact form on the Contact page and one of our coaches will be back in touch! We allow a 4-week trial for new starters.