Phase General

Week No. w/c
Week 1 22-Jan

Mon Tue

Wed Thur Weightrs

Week 2

29-Jan

Week 3

5-Feb

As previous Sunday

Week 4

12-Feb

As previous Sunday

Week 5

19-Feb

As previous Sunday

Week 6

26-Feb

Fri

Sat Running/Technique

Sun Weights NoE. SP 11.29m

Track. 6x30 (walk backs), throws with 2.75 shot, core stab (planks - 6x30/30) Track. Med Ball throws, Step work, core stab

Weights. Cleans (1x6x65,2x6x70), BS (3x6x130) ,SJ (1x6x65,2x6x75) Weights. Cleans (6X70, 5X75, 4X80), Squats (6x130, 5x140, 4x145), BP (5/4x90)

Track. Throws with Weights. Cleans, shot, all 4s, core stab Squats, BP (6/5/4) Track. 6x30 (walk backs), throws with 2.75 shot, core stab (planks - 6x30/30) Track. Med Ball throws, Step work, core stab Weights. Cleans, Squats, SJ (5/4/3)

Weights. Cleans, Squats, BP (5/4/3) Weights. Cleans (5x75,4x80,2x85), Squats (5x145,4x150,3x155) , SJ (5x75,4x80,3x90) (5/4/3) Weights. Cleans (5x70,4x75,3x80)), Squats (BP 4x90,3x90), PP (5x70,4x72.5,3x75) (5/4/3)

Phase Specific

Week No. w/c
Week 1 5-Mar

Mon Tue Circuits

Wed Thur Running Track. Special End. 300/200/150 (12mins) @ 9798% (43.8,26.2,18.5)

Fri

Sat Running/Technique Track. Speed - 60m runs from sprint start with 5 mins rest - do as many as possible until slowing down occurs. (7.1,7.0,7.2,7.2,7.2,7.4) / Speed End - 2x120 (5mins) @ 95%.(14.3,15.8) Core Stab.

Sun Weights Weights. Cleans (3x6x30 working on catching on the correct position work on this next week at same weight and then work on hip drive, Squats (5x90,4x95,3x100not quite to 90 - do same next week., PP (5x40, 4x45,3x47.5 not quite)

Week 2

12-Mar

Indoors. PU, CP, Plank, SU, Chair, Step Asides, Run, Burpees, TD, FT, Mixed Plank, XSU, Round Lunges, Big Bunnies. 30on/20off, 2 circuits (4 mins)

Hill. Speed End. 3 x threequarter hill / 3 x half hill (4mins / 10mins) @ 97-98% (14.1,15.3,15.6 / 12.3,13.6)

Track. Speed End. 2x3x150 @ 97-98% (5mins/10mins) (19.7,19.8,19.9 / 19.9,18.7). Aim to beat times from 2 weeks ago. Drill 2 and Accn. Drill.

Weights. Cleans (3x6x30 - catching nicely - keep working on hip drive and go up to 37.5), Squats (5x90, 4x97.5, 3x100 - do same next week keeping back straight, BP (5x40,4x45,3x45 not quite)

Week 3

19-Mar

Indoors. Strength Endurance Competition. 30on/30off. 2 circuits of 14 exercises (5mins). Youngest vs. Oldest.

Track. Speed End. 2 x 120/80/60 (4 mins / 10mins) @ 97-98%.

Track. Speed - 60m runs from Weights. Cleans, sprint start with 5 mins rest - do Squats, PP (4/3/2) as many as possible until slowing down occurs. (7.0,7.1,7.1,7.2,7.2,7.4) / Speed End - 3x100 (5mins) @ 97-98%. (11.8,11.8). Core Stab. Track. Speed End. 4x80, 4x60 Weights. Cleans, @ 95% (4mins, 10mins). Drill 2. Squats, BP (4/3/2) Core Stab

Week 4

26-Mar

Indoors. Mixed Exercises Competition (as 4 weeks ago). Youngest vs. Oldest

Track. Speed End. 2x3x150 @ 95% (5mins/10mins).

Week 5

2-Apr

Outdoors. Tyre pulls - 6x30m (5mins), Steps - 3 x full flight (left, right, both), Core Stab,

Track. Speed End. 2 x 100/80/60 (5 mins / 10mins) @ 100%

Track. Speed - 60m runs from Weights. Cleans, sprint start with 5 mins rest - do Squats, BP (4/3/2) as many as possible until slowing down occurs. / Speed End - 3x120 (5mins) @ 100% Track. Speed End. 3x80, 3x60 Weights. Cleans, @ 97-98% (4mins, 10mins). Drill Squats, PP (4/3/2) 2.

Week 6

9-Apr

Outdoors. Harness Runs - 2x3x20m (3mins), Med Ball - 20 Press Ups/20 CP, 20 XST/20 Cleans, Gambettas - 20m on all 4s (left,right,forward,back), 20m Will's bunnies, 20m crab, Sit Ups - 2x60. Core Stab

Tests.

Test Points - 3886 Improvement - 554 Target - 4100 Sessions Completed - 24/24 Comments - No need for any comments - an improvement of over 500 points speaks for itself. Just a quick confidence booster though - when Dougie ran 6.9 for his 60m test he ran 11.3 that season, so you're on the right track to run that fast. 6 more weeks of hard work though please.

Phase Specific

Week No. w/c
Week 1 5-Mar

Mon Tue Circuits

Wed Thur Running Track. Special End. 300/200/150 (12mins) @ 9798%

Fri

Sat Sun Running/Technique Track. Speed - 60m runs with 5 mins rest - do as many as possible until slowing down occurs. / Speed End - 3x120 (5mins) @ 95%.

Week 2

12-Mar

Indoors. PU, CP, Plank, SU, Chair, Step Asides, Run, Burpees, TD, FT, Mixed Plank, XSU, Round Lunges, Big Bunnies. 30on/20off, 2 circuits (4 mins)

Hill. Speed End. 3 x threequarter hill / 3 x half hill (4mins / 10mins) @ 97-98% (14.9,15.5,15.2 / 12.0,12.5,11.2))

Track. Speed End 2x6x100 @ 400m target time (50secs, 8mins). (13.5,15.0,14.3,13.6) Core Stab

Week 3

19-Mar

Indoors. PU, CP, Plank, SU, Chair, Step Asides, Run, Burpees, TD, FT, Mixed Plank, XSU, Round Lunges, Big Bunnies. 30on/20off, 2 circuits (4 mins)

Track. Speed End. 2 x 120/80/60 (4 mins / 10mins) @ 97-98%. (15.0,9.9,7.3 / 15.1,10.0,7.4)

Track. Speed - 60m runs with 5 mins rest - do as many as possible until slowing down occurs. (7.5,7.6,7.3,8.3) / Speed End - 3x100 (5mins) @ 97-98%. Track. Speed End 2x6x100 @ 400m target time (45secs, 8mins). Core Stab Track. Speed - 60m runs with 5 mins rest - do as many as possible until slowing down occurs. / Speed End - 3x120 (5mins) @ 100% Track. Speed End 2x6x100 @ 400m target time (40secs, 8mins). Core Stab

Week 4

26-Mar

Indoors. Mixed Exercises Competition (as 4 weeks ago). Youngest vs. Oldest Outdoors. Tyre pulls - 6x30m (5mins), Steps - 3 x full flight (left, right, both), Core Stab,

Track. Speed End. 2x3x150 @ 95% (5mins/10mins). Track. Speed End. 2 x 100/80/60 (5 mins / 10mins) @ 100%

Week 5

2-Apr

Week 6

9-Apr

Outdoors. Harness Runs - 2x3x20m (3mins), Med Ball - 20 Press Ups/20 CP, 20 XST/20 Cleans, Gambettas - 20m on all 4s (left,right,forward,back), 20m Will's bunnies, 20m crab, Sit Ups - 2x60. Core Stab

Tests.

Test Points - 2957 Improvement - 119 Target - 3200 Sessions Completed - 13/18 Comments - This phase is going to decide how well you run this summer. The others have caught you - you need to start working a lot harder and more often.

Phase Specific

Week No. w/c
Week 1 5-Mar

Mon Tue Circuits

Wed Thur Running Track. Special End. 300/200/150 (12mins) @ 9798%. (45.2,27.2,19.3)

Fri

Sat Sun Running/Technique Track. Speed - 60m runs from sprint start with 5 mins rest - do as many as possible until slowing down occurs. (7.5,7.4,7.7,7.5,7.7,7.7) / Speed End - 2x120 (5mins) @ 95%.(15.2,15.8) Core Stab. Track. Speed End. 2x3x150 @ 97-98% (5mins/10mins). Aim to beat times from 2 weeks ago. Drill 2. Core Stab.

Week 2

12-Mar

Indoors. PU, CP, Plank, SU, Chair, Step Asides, Run, Burpees, TD, FT, Mixed Plank, XSU, Round Lunges, Big Bunnies. 30on/20off, 2 circuits (4 mins)

Hill. Speed End. 3 x threequarter hill / 3 x half hill (4mins / 10mins) @ 97-98% (14.3,16.7,15.0 / 12.5,12.6,11.6)

Week 3

19-Mar

Indoors. PU, CP, Plank, SU, Chair, Step Asides, Run, Burpees, TD, FT, Mixed Plank, XSU, Round Lunges, Big Bunnies. 30on/20off, 2 circuits (4 mins)

Track. Speed End. 2 x 120/80/60 (4 mins / 10mins) @ 97-98%. (15.0,10.1,7.4 / 15.1,10.2,7.9)

Track. Speed - 60m runs from sprint start with 5 mins rest - do as many as possible until slowing down occurs. (7.8,7.6,7.7,7.7)/ Speed End 3x100 (5mins) @ 97-98%. Core Stab. Track. Speed End. 4x80, 4x60 @ 95% (4mins, 10mins). Drill 2. Core Stab Track. Speed - 60m runs from sprint start with 5 mins rest - do as many as possible until slowing down occurs. / Speed End - 3x120 (5mins) @ 100% Track. Speed End. 3x80, 3x60 @ 97-98% (4mins, 10mins). Drill 2.

Week 4

26-Mar

Indoors. Mixed Exercises Competition (as 4 weeks ago). Youngest vs. Oldest Outdoors. Tyre pulls - 6x30m (5mins), Steps - 3 x full flight (left, right, both), Core Stab,

Track. Speed End. 2x3x150 @ 95% (5mins/10mins). Track. Speed End. 2 x 100/80/60 (5 mins / 10mins) @ 100%

Week 5

2-Apr

Week 6

9-Apr

Outdoors. Harness Runs - 2x3x20m (3mins), Med Ball - 20 Press Ups/20 CP, 20 XST/20 Cleans, Gambettas - 20m on all 4s (left,right,forward,back), 20m Will's bunnies, 20m crab, Sit Ups - 2x60. Core Stab

Tests.

Test Points - 3416 Improvement - 359 Target - 3200 Sessions Completed - 16/19 Comments - Good set of test results and a good improvement on last time. You're still on track to achieve your aims for the summer but you need to hit every session hard for the next 6 weeks and meet your test target score to have a chance of doing this.

Phase Specific

Week No. w/c
Week 1 5-Mar

Mon Tue Circuits

Wed Running

Thur Running Wih Barry

Fri

Sat Running/Technique Track. Speed - 60m runs with 5 mins rest do as many as possible until slowing down occurs. (7.5,7.4,7.7,7.5,7.4,7. 5,7.7)/ Speed End 3x120 (5mins) @ 95%. (14.3,14.4,14.5)

Sun Weights Weights. Cleans, Squats, BP (5/4/3)

Week 2

12-Mar

Indoors. PU, CP, Plank, SU, Chair, Step Run Asides, Run, Burpees, TD, FT, Mixed Plank, XSU, Round Lunges, Big Bunnies. 30on/20off, 2 circuits (4 mins) Indoors. PU, CP, Plank, SU, Chair, Step Asides, Run, Burpees, TD, FT, Mixed Plank, XSU, Round Lunges, Big Bunnies. 30on/20off, 2 circuits (4 mins)

Hill. Special End. 3xfull straight and full hill @ 100% (10mins) Track. 5x300 (4mins) (42.6,42.8,44.6,45,48)

Track. Speed End 2x6x100 @ 400m target time (50secs, 8mins). Core Stab Track. Speed - 60m Weights. runs with 5 mins rest - Cleans, Squats, do as many as PP (4/3/2) possible until slowing down occurs. (7.5,7.3,7.3,7.6,7.4,7. 4,7.6) / Speed End 3x100 (11.9,11.8,12.1) (5mins) @ 97-98%. Track. Speed End 2x6x100 @ 400m target time (45secs, 8mins). Core Stab

Week 3

19-Mar

Week 4

26-Mar

Indoors. Mixed Exercises Competition (as 4 weeks ago). Youngest vs. Oldest

Run

Track. Speed End 2x3x150 @400m target time (3mins, 6mins) .

Week 5

2-Apr

Outdoors. Tyre pulls - 6x30m (5mins), Steps - 3 x full flight (left, right, both), Core Stab,

With Barry

Track. Speed - 60m Weights. runs with 5 mins rest - Cleans, Squats, do as many as BP (4/3/2) possible until slowing down occurs. / Speed End - 3x120 (5mins) @ 100% Track. Speed End 2x6x100 @ 400m target time (40secs, 8mins). Core Stab

Week 6

9-Apr

Outdoors. Harness Runs - 2x3x20m Run (3mins), Med Ball - 20 Press Ups/20 CP, 20 XST/20 Cleans, Gambettas - 20m on all 4s (left,right,forward,back), 20m Will's bunnies, 20m crab, Sit Ups - 2x60. Core Stab

Tests.

Test Points - 3497 Improvement - 156 Target - 3700 Sessions Completed - 22/23 Comments - A decent improvement again from the last phase. You're on the right track to run under 52secs this year, but the next 6 weeks are going to be the most important 6 weeks of the year - there's some really important speed and speen endurance sessions that you need to hit really hard and you won't get chance to catch these up if they aren't really good sessions.

Phase Specific

Week No. w/c
Week 1 5-Mar

Mon Tue Circuits

Wed Running

Thur Running Track. Special Endurance. 2x350 @ 97-98% (20mins)

Fri

Sat Sun Running/Technique Track. Speed - 60m runs with 5 mins rest do as many as possible until slowing down occurs. / Speed End - 3x120 (5mins) @ 95%.

Week 2

12-Mar

Indoors. PU, CP, Plank, SU, Chair, Step Asides, Run, Burpees, TD, FT, Mixed Plank, XSU, Round Lunges, Big Bunnies. 30on/20off, 2 circuits (4 mins)

Hill. Special End. 3xfull straight and full hill @ 100% (10mins)

Track. Speed End 2x6x100 @ 400m target time (50secs, 8mins). (14.7,16.2,15.4,15.7,1 5.0 / 14.7,15.5,15.0,15.9). Core Stab English Schools XC

Week 3

19-Mar

Indoors. PU, CP, Plank, SU, Chair, Step Asides, Run, Burpees, TD, FT, Mixed Plank, XSU, Round Lunges, Big Bunnies. 30on/20off, 2 circuits (4 mins) Indoors. Mixed Exercises Competition (as 4 weeks ago). Youngest vs. Oldest

Track. Special Endurance. 2x250 @ 100% (20mins) from sprint start with blocks. (40.0, 40.0) Track. Speed End 2x3x150 @400m target time (3mins, 6mins) .

Week 4

26-Mar

Track. Speed End 2x6x100 @ 400m target time (45secs, 8mins). Core Stab

Week 5

2-Apr

Outdoors. Tyre pulls - 6x30m (5mins), Steps - 3 x full flight (left, right, both), Core Stab,

Track. Special Endurance. 3x200 @ 100% (15mins) from sprint start with blocks.

Track. Speed - 60m runs with 5 mins rest do as many as possible until slowing down occurs. / Speed End - 3x120 (5mins) @ 100%

Week 6

9-Apr

Outdoors. Harness Runs - 2x3x20m (3mins), Med Ball - 20 Press Ups/20 CP, 20 XST/20 Cleans, Gambettas - 20m on all 4s (left,right,forward,back), 20m Will's bunnies, 20m crab, Sit Ups - 2x60. Core Stab

Tests.

Track. Speed End 2x6x100 @ 400m target time (40secs, 8mins). Core Stab

Test Points - 2083 Improvement - 45 Target - 2300 Sessions Completed - 17/18 Comments -

Phase Specific

Week No. w/c
Week 1 5-Mar

Mon Tue Circuits

Wed Running

Thur Running Track. Special Endurance. 2x450 @ 97-98% (20mins) (70.9,73.0)

Fri

Sat Sun Running/Technique Track. Speed - 60m runs with 5 mins rest do as many as possible until slowing down occurs. (7.9,7.8,8.1,8.0,8.1,8. 3) / Speed End 3x120 (5mins) @ 95%. (15.7,15.8,15.3)

Week 2

12-Mar

Indoors. PU, CP, Plank, SU, Chair, Step Asides, Run, Burpees, TD, FT, Mixed Plank, XSU, Round Lunges, Big Bunnies. 30on/20off, 2 circuits (4 mins)

Hill. 3xhalf proms @ 100% (10mins) (52, 53,52)

Track. Speed End 2x6x100 @ 400m target time (50secs, 8mins). (13.5,14.5,14.0,14.1,1 3.9,14.2 / 13.6,13.6,13.8,14.3,1 4.0,15.2)Core Stab Track. Speed - 60m runs with 5 mins rest do as many as possible until slowing down occurs. (7.8,7.9,7.9,8.1,7.7,7. 7,7.9,7.7,7.7,7.7)/ Speed End - 3x100 (5mins) @ 97-98%. Track. Speed End 2x6x100 @ 400m target time (45secs, 8mins). Core Stab

Week 3

19-Mar

Indoors. PU, CP, Plank, SU, Chair, Step Asides, Run, Burpees, TD, FT, Mixed Plank, XSU, Round Lunges, Big Bunnies. 30on/20off, 2 circuits (4 mins)

Track. Special Endurance. 2x350 @ 100% (20mins) from sprint start with blocks. (51.3, 52.3)

Week 4

26-Mar

Indoors. Mixed Exercises Competition (as 4 weeks ago). Youngest vs. Oldest

Track. Speed End 2x3x150 @400m target time (3mins, 6mins) .

Week 5

2-Apr

Outdoors. Tyre pulls - 6x30m (5mins), Steps - 3 x full flight (left, right, both), Core Stab,

Track. Special Endurance. 3x250 @ 100% (15mins) from sprint start with blocks.

Track. Speed - 60m runs with 5 mins rest do as many as possible until slowing down occurs. / Speed End - 3x120 (5mins) @ 100% Track. Speed End 2x6x100 @ 400m target time (40secs, 8mins). Core Stab

Week 6

9-Apr

Outdoors. Harness Runs - 2x3x20m (3mins), Med Ball - 20 Press Ups/20 CP, 20 XST/20 Cleans, Gambettas - 20m on all 4s (left,right,forward,back), 20m Will's bunnies, 20m crab, Sit Ups - 2x60. Core Stab

Tests.

Test Points - 3194 Improvement - 135 Target - 3400 Sessions Completed - 15/19 Comments - More big steps forward. 6 really important weeks coming up though.

Karl Ash Chris Dorian Jack Danny Hayley John Tom Hannah D Abbie Holly P Chiara Holly A Debbie Jenna Danny Rhys James

OHSP (4kg) 18.35 8.9

846 296

S&R 16 13

533 433

60m 7.2 7.1

813 847

SLJ 2.78 2.46

665 548

3 Bounds 8.3 7.6

250
667 580

Total
485

33.6

11.1 8.65 7.35 6.5 4.9 6.2 3.75 5.9 3.95 4.95 5.6 6.35 4.75 5.7

424 281 205 156 62 138 0 121 7 65 103 147 54 109

3 13 20 18 9 5 13 12 12 15 15 0 0 2

100 433 667 600 300 167 433 400 400 500 500 0 0 67

7.2 7.5 8.2 7.3 9.2 8.2 8.6 8.2 10.3 9.3 9.8 7.9 8.6 8.3

813 713 503 779 261 503 398 503 80 241 151 589 398 476

2.45 2.1 1.76 2.38 1.86 1.85 1.65 1.52 1.73 1.58 2.16 1.62 1.84

544 416 291 518 327 324 250 202 280 224 438 239 320

6.9 5.91 6 5.93 4.9 4.7 5.52 4.6 4.75 4.92 5.55 5 5.26

494 371 382 374 246 221 323 209 227 248 327 258 291

31 31.9 39.1 34 43.7 39.7 43.7 39.7 47.7 46.3 49 36.1 39 44

675 606 150 463 2 123 2 123 0 0 0 318 154 0

3524 3189 0 0 3050 2820 2198 2890 0 1198 931 1378 1720 898 1313 1226 1819 1103 1263

MALE

Best Points Total Best 60m Best SLJ Best 3 Bounds Best OHSP Best 250

Best Points Total Best 60m Best SLJ FEMALE Best 3 Bounds Best OHSP Best 250 Most Improved

OHSP (4kg) Karl Ash Jack Danny Hayley John Tom Hannah D Abbie Holly P Chiara Holly A Debbie 11.25 8.65 8.75 8.4 7.1 10.15 4.9 6.2 4.5
432 281 287 266 191 368 62 138 39

S&R 12 3 23 15 21 20 10 5 12
400 100 767 500 700 667 167 400

60m 7.1 7.2 7.4 8.2 7.3 7.7 8.9 8.1 8.4
847 813 745 503 779 650 327 531 449

SLJ 2.42 2.5 2.27 1.7 2.45 2.4 1.8 1.8 1.75
533 562 478 268 544 526 305 305 287

3 Bounds 7.6 6.55 6.4 6 5.8 6.65 5.4 5.5 4.9
580 450 432 382 358 463 308 320 246

250 32.9 31.6 31.6 39.8 33.6 35.1 42.9 41.2 42.4
540 632 632 119 485 385 14 61 25

Total 0 3332 2838 3341 2038 3057 3059 1016 1522 1446 0 0 1355 Best Points Total Best 60m Best SLJ Best 3 Bounds Best OHSP Best 250

MALE

4.8

57

17

566

9.2

261

1.65

250

4.7

221

48.2

0

Best Points Total Best 60m Best SLJ FEMALE Best 3 Bounds Best OHSP

FEMALE Jenna Danny Rhys James Guy Kerenny Becky Jenna George 5.6
103

15

500

9.8

151

1.58

224

4.92

248

49

0

7 4.2 4.8 4.8 9.3

185 22 57 57 319

1 9 16 15 10

33 300 533 500 333

8.1 8.9 9.4 9.2 8

531 327 222 261 560

2.15 1.9 1.7 1.7 2.03

434 342 268 268 390

6.1 5.25 4.95 4.8 6.25

395 289 252 234 413

36.6 40.9 51.4 51.4 36.5

290 72 0 0 296

1226 0 0 0 1868 1352 1332 1320 2311

Best 250 Most Improved

OHSP (4kg) Karl Ash Jack Danny Hayley John Tom Hannah D Abbie Holly P Chiara Holly A Debbie Jenna Danny Rhys James Guy Kerenny Becky Jenna George Nicole 11.85 8.05 8.3 6.25 8.05 10.15 4.9 6.2 4.5
467 246 261 141 246 368 62 138 39

S&R 22 7 26 18 26 20 10 5 16
726 233 867 600 867 667 333 167 533

60m 6.8 7.2 7.3 8.2 7.1 7.4 8.6 8 8.4
955 813 779 503 847 745 398 560 449

SLJ 2.55 2.52 2.23 1.73 2.52 2.42 1.83 1.85 1.75
581 570 463 280 570 533 316 324 287

3 Bounds 7.4 6.55 6.4 5.75 6.15 6.15 5.1 5.32 4.9
556 450 432 351 401 401 271 298 246

250 32 31.4 30.7 38 33.6 33.7 41.3 40.6 41.7
601 645 695 208 485 480 268 258 194

Total 0 3886 2957 3497 2083 3416 3194 1648 1745 1748 0 0 1345 1550 0 1608 0 2504 1317 1483 2892 1332

MALE

Best Points Total Best 60m Best SLJ Best 3 Bounds Best OHSP Best 250

6 4.65 8.4 9.6 4.05 4.65 11.2 5.6

127 48 266 336 13 48 430 103

14 15 0 2 17 15 12 7

467 567 0 67 567 500 400 233

9.2 9.2 8.6 7.5 9.8 9.2 7.5 8.6

261 261 398 713 151 261 713 398

1.73 1.7 1.72 2.15 1.66 1.7 1.86 1.55

280 268 276 434 254 268 327 213

4.5 5.2 5.25 6.35 4.95 5.2 6.05 5.35

196 283 289 426 252 283 389 302

46.3 43.1 38.7 36.6 44.1 43.1 35.2 44

14 123 379 528 80 123 633 83

Best Points Total Best 60m Best SLJ FEMALE Best 3 Bounds Best OHSP Best 250 Most Improved

This Time Karl 3524, Ash 3189, Jack 3050 Ash 7.1, Jack/Karl 7.2 Karl 2.78, Ash 2.46, Jack 2.45 Karl 8.3, Ash 7.6, Jack 6.9 Karl 18.35, Jack 11.1, Ash 8.9 Jack 31.0, Danny R 31.9, Ash 33.6

All Time Dougie - 4372 Dougie 6.9 Karl - 2.78 Karl - 8.3 Karl - 19.1 Dougie - 30.1

Hayley 2198, Chiara 1720, Holly P 1378 Hayley 2198 Hayley/Chiara/Abbie - 8.2 Hayley/Chiara/Abbie - 8.2 Hannah 1.86, Holly P 1.85, Hayley 1.76 Dawn 2.12 Hayley 6.00, Chiara 5.52, Jenna 4.92Hayley - 6 Hayley 7.35, Abbie 6.2, Chiara 5.9 Jade 7.48 Hayley 39.1, Abbie/Chiara 39.7 Hayley 37.9 John 610

This Time Danny 3341, Ash 3332, Tom 3059 Ash 7.1, Jack 7.2, John 7.3 Jack 2.5, John 2.45, Ash 2.42 Ash 7.6, Tom 6.65, Jack 6.55 Ash 11.25, Tom 10.15, George 9.3 Jack/Danny 31.6, Ash 32.9

All Time Dougie - 4372 Dougie 6.9 Karl - 2.78 Karl - 8.3 Karl - 19.1 Dougie - 30.1

Hayley 2038, Chiara 1522, Holly P 1446 Hayley - 2198 Abbie 8.1, Hayley 8.2, Holly P 8.4 Abbie - 8.1 Kerenny 1.9, Hannah 1.8, Abbie 1.8 Kerenny - 1.9 Hayley 6.00, Abbie 5.5, Hannah 5.4 Hayley - 6 Hayley 8.4, Abbie 6.2, Jenna 5.6 Hayley - 8.4

Hayley 39.8, Kerenny 40.9, Abbie 41.2 ayley - 37.9 H Danny 521

This Time Ash 3886, Danny 3497, John 3416 Ash 6.8, John 7.1, Jack 7.2 Ash 2.55, John 2.52, Jack 2.52 Ash 7.4, Jack 6.55, Danny 6.4 Ash 11.85, George 11.2, Guy 9.6 Danny 30.7, Jack 31.4, Ash 32.0

All Time Dougie - 4372 Ash - 6.8 Karl - 2.78 Karl - 8.3 Karl - 19.1 Dougie - 30.1

Hayley 2083, Holly 1748, Abbie 1745 Hayley - 2198 Abbie 8.0, Hayley 8.2, Holly 8.4 Abbie - 8.0 Abbie 1.85, Hannah 1.83, Holly 1.75 Kerenny - 1.9 Hayley 5.75, Nicole 5.35, Abbie 5.32 Hayley - 6 Hayley 6.25, Abbie 6.2, Debbie 6 Hayley - 8.4 Hayley 38.0, Abbie 40.6, Hannah 41.3 Hayley - 37.9 Ash 556

Indoor Season Cycle General Phase (all round, general fitness is developed) Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Competition Week 1 Phase (main Week 2 competitions) Week 3 Week 4 18-Sep 25-Sep 2-Oct Schools X-C (Sat) 9-Oct 16-Oct 23-Oct Test Week, Schools X-C (Sat) 30-Oct 6-Nov 13-Nov 20-Nov 27-Nov 4-Dec General Phase (all round, general fitness is developed)

Outdoor Season Cycle Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 22-Jan 29-Jan 5-Feb 12-Feb 19-Feb 26-Feb 5-Mar 12-Mar 19-Mar 26-Mar 2-Apr 9-Apr

Specific Phase (intensity increases, becomes more event specific)

Reg Squad (Sun) Schools X-C Competition (Sat) Schools X-C (Sat) Competition (Sat), Reg Squad (Sun)

Specific Phase (intensity increases, becomes more event specific) Pre Competition Phase (competitions will form part of the training for main comps)

11-Dec 18-Dec Test Week 25-Dec 1-Jan Reg Squad (Sun) 8-Jan 15-Jan North of Eng Jr Champs

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6

16-Apr 23-Apr 30-Apr 7-May 14-May 21-May 28-May 4-Jun 11-Jun 18-Jun 25-Jun 2-Jul 9-Jul 16-Jul 23-Jul 30-Jul 6-Aug 13-Aug 20-Aug 27-Aug 3-Sep

Competition Week 1 Phase (main Week 2 competitions) Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12 Week 13 Week 14 Week 15

Sat

Sun

05/05 - Senior League, Grimsby (Jack) 12/05 - County Champs, Hull (ALL) 26/05 - NoE U17s, Leeds (Ash, Danny, Hayley, John, Tom, Jonny) 02/06 - Senior League, Cudworth (Jack) 09/06 - Humberside Schools, Hull (ALL) 16/06 - County Schools, Hull (ALL)

29/04 - Junior League, Rotherham (ALL) 06/05 - YAL, Derby (Ash, Danny, Hayley, John, Tom, Jonny) 13/05 - County Champs, Grimsby (ALL) 20/05 - YAL, Preston (Ash, Danny, Hayley, John, Tom, Jonny) 26/05 - NoE U17s, Leeds (Ash, Danny, Hayley, John, Tom, Jonny) 03/06 - YAL, Grimsby (Ash, Danny, Hayley, John, Tom, Jonny)

24/06 - YAL, Liverpool (Ash, Danny, Hayley, John, Tom, Jonny) 01/07 - Junior League, Hull (ALL) 08/07 - Senior League, Sheffield (ALL) 22/07 - YAL, Cleckheaton (Ash, Danny, Hayley, John, Tom, Jonny) 29/07 - Junior League, Scunthorpe (ALL) 05/08 - Senior League, Grimsby (ALL) 12/08 - U17s AAAs, Birmingham 26/08 - NoE Inter Counties, Hull 02/09 - Open Meeting, Mansfield (ALL)

11/08 - U17s AAAs, Birmingham

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