The Importance of Planning

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The Importance of Planning
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The Importance of Planning

• to enhance preparation and event performance

Alister Moses English Schools Record of
Planning to achieve success
Intermediate Boy - 9th place Senior Boy -
3rd Place
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Why Bother with Planning and Training?
Consider the Big 5!
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Better planning improves chances of
success-- great performances are planned
No. 1
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Regular and effective training after 4-6 weeks
leads to provable improvement the ideal is 12
weeks
No. 2
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Training lets your body practice under
pressure
No. 3
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Good training makes you positive about your
running/potential
No. 4
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Planning takes TWO work with your coach or
parents to improve
No. 5
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PLANNING - TAKES TIME
YOU MUST PLAN AHEAD FOR SUCCESS!
EVENTS FOR YOU
RACE FIT - WHEN ?
W Midlands Team Year 7 Juniors, Inter Teams (6
to score)
November 18th
Surrey Clubs Championships
January 6th
Surrey Schools Championships
February 3th
County Squad Training Cross County elite 10
athletes
Monday 12th February
SE England Inter County Team Juniors, Inters,
Seniors 20
February 17th
Inter Counties Clubs AAA (Nottingham)
February 24th
Schools Southern Inter Counties (Yr7/8)
March 3rd
English Schools Surrey (elite 8)
March 24th
START THIS WEEK - YOU HAVE 11 WEEKS TO JANUARY
EVENTS!
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GOOD PLANNING INCLUDES

• Regular day (s) training
• Club training days (if different)
• Different types of training (Strength/Speed/Endura
  nce)
• Different types of training at different times of
  the season (moving from strength to speed work)
• Repeats of training (Strength/Speed/Endurance)
  for testing
• Trying something others use e.g. warm up/drills
  and see if they help
• Knowing your coming races (including Surrey
  Championships), building up Quality/Quantity
  training to prepare
• Setting both Team and Individual Targets!

BUT CAN YOU REMEMBER IT ALL?!
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CROSS COUNTRY REMINDERS
COMMIT TO REGULAR TRAINING BUT HOW?

• Know your required Cross Country race distances
• JG 3500M IG 4000M SG 4500M
• JB 5000M IB 6450M SB 7950M
• Race at many paces
• - Steady running - Run twice required distance
• - Include Faster track work e.g. 400m 200m
  reps to
• avoid race fatigue early in the race.
• - Dont forget a hill session

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SHOW YOU REALLY DO PLAN!
Discuss and Record

• Show you really plan for the whole season by
  discussing with coach/parents
• Target Races Individual Team
• Practice Races - to test progress/training
• Training types, e.g. Strength (Hills/Long runs),
  Speed (shorter intervals e.g. 300m), Endurance
  (longer intervals e.g. 500m-1000m) but add
  conditions comments
• Training Nights Club and alone
• Select a way of recording (training log) this
  e.g. diary, paper or Surrey Web Site
  (www.ssaa.org.uk/calendar) password on sheet

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WHAT IS A TRAINING LOG?
A half year view diary

• i.e. What you did and where (racing, training)
  how you did!

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WHAT IS A TRAINING LOG?
A weekly diary/planner

• i.e. What you did and where (racing, training)
  how you did!

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WHAT IS A TRAINING LOG?
an online planner, calendar and record (see
handout)

• i.e. What you did and where (racing, training)
  how you did!

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Activity Complete a Training Log from your
Handout Pack

• Choose a half yearly diary or weekly planner
• Add days/type of training (T), conditions
  comment to allow repeating/testing e.g. Strength
  (Hills/Long runs), Speed (shorter intervals
  e.g. 300m), Endurance (longer intervals e.g.
  500m-1000m)
• Shade 2 Target Races for YOU a Team
• Shade in a Training session to repeat to test
  your progress against in 4-6 weeks time

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Voting Time Consider the following three
questions.

• Do you currently record your training, racing and
  performances through the season?
• Do you think it would help You and Your
  coach/parent?
• Which method would be best for you and Your
  coach/parent to use?
• ½ Year view (diary)
• Weekly (planning sheet)
• Online planner and record

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IT WORKED FOR ME!

• In training, listen to your body record it!
• Race targets (to be positive) should be adjusted
  in light of fitness/training.
• Use races for Practice to see the impact of
  what you have done
• For races record if you are top of age or a year
  down
• Be positive on yourself - Record the conditions
  of the weather and you!

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GO ON!
IT WORKED FOR ME!
Commit yourself to regular PLANNED TRAINING to
enhance preparation and race performance.
IT CAN WORK FOR YOU!