Training Tuesday 06/02/18 Calvert Road. Howard’s group. All abilities welcome.


Well done to all those who took part in last week’s Kenyan hill session, really good effort put in by all. This Tuesday 7pm once again we meet at the gates of Ashcombe school. From here we will cross Ashcombe Road, to Calvert Road, (off Ashcombe Road) which runs along side Denbies Vines. We will remain at this location for the whole session so no one will get left behind and it does not matter how fast or slow you are, you will not slow anyone down if that is a concern. We will be back at Ashcombe school for 8pm. The session for this week is;

Jog the short distance across Ashcombe Road into Calvert Road.

1.Dynamic Stretching.

2.Plyometrics 5mins – (Crocodile River Crossing!) So we start off with one person in the middle, and everyone else at one side of a 10-15 metre area. The aim for everyone is to cross from one side to the other without being caught by the ‘Crocodile.’ However you cannot just run across. The first time across everyone will be skipping including the ‘Crocodile,’ and also the return leg will be skipping. If you are caught you become a ‘Crocodile’. The next time across everyone will hopping on their right leg, and back on their left leg, again including the ‘Crocodiles.’ The next time across everyone will be bunny hopping (both feet together.) Then its back to skipping, hopping etc until everyone is caught, which is the end of this activity.

3. Warm Up - All start together jogging steady up road to next tree, then jog back one tree.

Jog up road at a steady pace two trees, jog back slightly faster one tree.

Jog up road at a steady pace three trees, jog back slightly faster one tree.

Jog up road at a steady pace four trees, jog back slightly faster one tree.

Jog up road at a steady pace five trees, jog back slightly faster one tree.

4. Handicapped Intervals with Active Recovery. –

All start together running hard up road one tree, recovery jog back one tree.

Running hard pace two trees up road, recovery jog back one tree.

Running hard pace three trees up road, recovery jog back one tree.

Running hard pace four trees up road, recovery jog back one tree... etc until fastest person gets to the tree at top end of road when all stop.

5. Repeating Above Handicapped Intervals with Active Recovery going back down the slope.

Jog back to Ashcombe School for 8pm.

Regards

Howard.

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