WORKOUT WEDNESDAYS

Lots of changes in the past week so not sure what to do about junior running sessions. So put something together for all and maybe as the weeks go by other coaches could add content if possible. Stay in touch everyone and stay safe.

Workout Wednesday - Indoor session

5min warm up: 5 by 5 (in your house)
Star Jump for 1min
Squats for 1 min
Static Sprint for 1min
Squats for 1 min
Star Jump for 1min

Conditioning (in your house) (try 2 sets of these) 

Press ups , 1 set of 5
Plank, hold for 1 min with 15 second rest (do 5 of theses)
Tricep Dips, 1 set of 5
Sit ups, 1 set of 5
Double leg squats, 1 set of 5

Workout Wednesday - Outdoor session

DRILLS IN BACK GARDEN
1. Walking on toes (toe walk)
2. Walking on heel (heel walk)
3. Skipping
4. Walking kicking leg side to side
5. High knee walking (left arm right leg / right arm left leg) lift you leg to height of hips
6. Lunges
7. Side steps
8. Heel flicks
9. Jumping straight in air like springs on your feet

RUNNING (only a suggestion this is not mandatory) 
Under 11s try a 1-2 mile (about 15 minute steady run) with parent supervision. For under 13s and above try a 3 to 4 mile (about 35-40 minutes) steady solo run.

Make sure you comply with UK & Scottish Government of 1 form of permitted daily exercise when doing running and social distancing of 2m (6ft). You will need to run solo or with family member(s). Always seek advice from your parents as well. Stay safe.

CORONAVIRUS UPDATE / TRAINING SUSPENDED

Following the briefings by the Scottish & UK Governments on Monday 16th March and the advice & guidance given about avoiding non essential social contact, Calderglen Harriers committee have made the decision to suspend the junior and senior training sessions from Tuesday 17th March.

Just to be clear there will be no Wednesday or Saturday sessions.

This will be reviewed again after the school Easter break on 20th April and we will be in touch to parents with a further update at that time.  The welfare of our Athletes, Coaches, Parents and Carers and family members is paramount during this crisis. 

Further information can be found on the senior blog site which there is a link on the left hand side of this blog and there are links via the club website.

Best wishes and stay safe

Richard Lawton

Junior Coordinator

WEEKEND ROUND UP 14/15 MARCH SO FAR

Strathclyde Park Parkrun 5k #485 - 14/03/20
Well done to 2 of our junior athletes today

58th, Eva McGrory, 24.05, 32nd parkrun
149th, Dexter McArthur, 28.30, 3rd parkrun, Pb by 1 minute

Link to results:
http://www.parkrun.org.uk/strathclyde/results/latestresults/

Well done to Eva & Dexter for running today which could be the last parkrun in a while. Extra well done for Dexter getting a Pb today.

Richard

THE BLOG

This blog is used to communicate what is going on in the junior section of Calderglen Harriers.   I will use to promote activities around training and race events.  More importantly if your son or daughter is taking part in any running events such as parkrun, club organised races, mass races or school events and you want to promote participation and healthy lifestyle, then let me know.  Email photos or race report to calderglenharriersjuniors@hotmail.co.uk 

Next training sesssion is Wednesday 4th March at 6.30pm.

Richard