Coach’s Training Race Week

R4R YOUTH FITNESS COACH’S GUIDE

DETAILED PLAN

RACE WEEK

NOVEMBER 27-DEC. 3, 2017

MATERIALS NEEDED:[NOTE: Some documents auto-download as a Word doc]

  1. Race Day Note[COMING SOON] to send home to parents.
  2. Race Day Etiquette and Instructions [COMING SOON] for coaches/Rhett Reps.
  3. Pre/post Test Form for mile and planks you filled out during Training Week 1-2.
  4. Rollin for Rhett Flyer
  5. Optional Ribbon Program Form
  6. Suggested Training Plan Options to plan your workouts.

SUGGESTED TRAINING PLAN FOR THE WEEK:

DAY 1 (with coach)

  1. Warm up stretches: 5-10 minutes – Discuss Race Day Etiquette and Instructions with students.
  2. 5-6 Dynamic warm ups: 5-10 minutes and/or complete post test for plank
  3. RUN/STATIONS: (NOTE: Whichever of these you don’t do on Day 1, complete on Day 2 of the week)
    • Run easy 20 minutes OR complete posttest for timed mile OR Stations/Games: 15-20 minutes.
  4. Stretching: 5-10 minutes

DAY 2 (with coach)

  1. Warm up stretches: 5-10 minutes – Discuss Race Day Etiquette and Instructions with students.
  2. 5-6 Dynamic warm ups: 5-10 minutes
  3. RUN/STATION:
    • Run easy 20 minutes OR complete post- test for timed mile/plank OR Stations/Games: 15-20 minutes
  4. Stretching: 5-10 minutes

DAY 3 (with family)

Remind children that they should take an easy 20 minute walk with their family.

RHETT REP ITEMS:

  1. If you have a Rhett Rep, contact them to discuss where to meet for race, what they will be doing race day.
  2. If you do not have a Rhett Rep, review Rhett Rep Guide Week RACE WEEK for activities you will need to complete.

ITEMS TO COMPLETE THIS WEEK:

  1. Complete and send Pre/Post test in mile and plank and send spreadsheet electronically( no screen shots/photo copies) to lisaO@runninforrhett.org. Data due by Dec. 8th. You will receive your stipend after data is received.
  2. Review race etiquette and instructions with the children.
  3. Send home Race Day Note to parents.
  4. Send home the Rollin for Rhett flyer with students.
  5. If you are ending the Ribbon Program with training, send in your final Ribbon request. If you are continuing, please encourage students to record their mileage and return it to you so you can submit for ribbons.
  6. Pick up shirts/bibs on Thursday, Nov. 30th from 3-5pm at the Sacramento Convention Center.

NOTES:

  1. Check your email for any updates from the R4R Coach Coordinator.
  2. Have a great week and see you Sunday, Dec. 3 for the MaraFUNrun.