For those interested in keeping fit over the cross country season whilst we wait for further restrictions to be lifted and announcements to be made, Sarah Hynes our Winter coach has put together a running program that can be done 1-2 times a week.
U7-U9
Warm up: 5min jog
20mins as:
3min easy/moderate (2min rest)
3min moderate/hard (2min rest)
3min easy/moderate (2min rest)
3min moderate/hard (2min rest)
Cool down: 5min jog
U10-U12
Warm up: 5min jog
25min as:
4min easy (1min rest)
4min moderate (1min rest)
4min easy (1min rest)
4min moderate (1min rest)
4min easy (1min rest)
Cool down: 5min jog
U13-U17
Warm up: 10min jog
5min moderate (1min rest or float)
5min easy (1min rest or float)
5min moderate (1min rest or float)
5min easy (1min rest or float)
5min moderate (1min rest or float)
Cool down: 5min jog