Port Douglas State School Running. Club. A message for students and parents

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1 A message for students and parents This year Port Douglas State School is providing students turning ten, eleven and twelve with the opportunity to commit to a training program beginning in week one of term one. The aims of the program are to prepare and improve children s running ability to maximize performances in the school and district events, with the vision of having students selected in a Peninsula Regional team. The first goal of the program is to have students finish in the top five competitors at the Peninsula Regional Cross-country Trials, giving them the opportunity to represent the Peninsula Region at the Queensland Championships. The program will then focus on track events and later in the year preparation for those turning 11 for the aquathon. At school, the students will be coached by Miss Skye on Mondays and Wednesdays, myself on Tuesdays and Thursdays and Mrs Power, Mr Bilney and myself when available on Fridays. sessions will be conducted and signed off on in the students personal training record. Students will be completing regular time trials to track performance and improvement. This information will be also be recorded in the students training record along with event results. Parents or students will be required to sign off on any weekend training. (This has been kept to a minimum in view of other sporting commitments). Cardiovascular fitness is greatly enhanced by core fitness. A core fitness program has been included in the weekly training sessions and can be found on the next page. Deanne Hoye HPE Teacher Port Douglas State School ning Club

2 Core Program Exercise Sets Repetitions Crunches 3 Sets Start at 10 and increase to 20 (With feet on chair or fit ball) Straight Leg Lifts (Laying on back, brace core, lift both legs up and down slowly) Prone Plank 3 Sets Start at 10 and increase to 20 (Start with knees on the ground and lift to toes) 3 Sets Start at 30sec and increase to 90sec (Elbows on ground, lift and brace core) Side Plank 3 sets (Knees to Toes) Start at 30sec and increase to 60sec (Laying on side, elbow on ground, lift and brace core) Alternating arm and leg lift (Laying on back, lift opposite arm towards opposite leg, brace core) Dish Hold each side 3 sets Start at 10 and increase to 20 3 sets Start at 30sec and increase to 60sec (Laying on back, lift shoulders and legs off ground, brace core)

3 Student Record Name: D.O.B / /16 Distance: km Week Date Distance Time Trial Result Holidays Reflection 1 3 Events Place Time 4 PDSS Cross-country 5 Douglas District Cross-country 6 Regional Cross-country

4 Port Douglas State School ning Club Cross-country Program - Term 1 Goals: Preparation for Peninsula Regional Cross-country Trials Event Date: May 20, 2016 Lead-up Events: PDSS Cross-country-May 6, Douglas District Cross-country-May 15 Week 1 Jan 29 Mon Tues Wed Thurs Fri Sat Sun Time Trial Time: Yes No Yes No 2 Feb 5 Yes No Yes No Yes No Yes No

5 Week 3 Ending Friday Feb 12 Mon Tues Wed Thurs Fri Sat Sun Time Trial Sprints 10 x 100m, 4 Ending Friday Interval 90sec run (80%) 90sec jog Easy- Sprints 10 x 100m, Core Easy pace Feb 19

6 Week 5 Feb 26 Mon Tues Wed Thurs Fri Sat Sun Interval Time Trial Sprints 2min run (80%), 90sec jog 10 x 100m, 6 March 4 Interval 2min run (80%), 90sec jog Sprints 10 x 100m,

7 Week Mon Tues Wed Thurs Fri Sat Sun Interval Time Trial Sprints 7 5 x 200m 2 min run March 11 (85%), 1min jog 8 March 18 Interval 2 min run (85%), Sprints 5 x 200m 1min jog

8 Week Mon Tues Wed Thurs Fri Sat Sun 9 Ending Thursday March 25 Interval 2 min run (85%), Time Trial Sprints 5 x 200m 1min jog Holiday : Repeat weeks 8 and 9 Reflect on how hard you have worked to improve your fitness, don t forget to keep up your training, so you will continue to progress in term 2. If you don t keep up with your training you will more than likely regress on your next time trial. Champions run hard even when, and where it s hard to run

9 Port Douglas State School ning Club Cross-country Program - Term 2 Week 1 April 15 Mon Tues Wed Thurs Fri Sat Sun Interval Time Trial Core 30sec run (75%), 2min jog 2 April 22 Interval 30sec run (75%), 2min jog Sprints 10 x 100m, Core

10 Week 3 April 29 Mon Tues Wed Thurs Fri Sat Sun Interval Time Trial Core Long 90sec run (80%), 90sec jog Easy pace 4 May 6 Interval 90sec run (80%), Event PDSS 90sec jog Cross-Country Easy-moderate

11 Week 5 May 13 Mon Tues Wed Thurs Fri Sat Sun Time Trial Event Douglas District Cross-country Easy-moderate 6 May 20 Interval 2min run (80%), 90sec jog Event Regional Crosscountry Championships Core Easy-moderate

12 Port Douglas State School ning Club If you want to be a part of this fantastic opportunity to improve your fitness and ability, and maybe end up running for Peninsula or even Queensland, meet Mrs Hoye on the Thursday of week one on the oval near the multipurpose building at 11.00am. Be prepared to begin running and record your first result for in your personal training record. What to bring: water bottle, runners, hat, and have a change of clothes and a towel if it is wet. You will be given a training record book which will also need to be brought to each session. Lunch can be eaten at the conclusion of the time trial

13 Port Douglas State School ning Club