Coach’s Training Week 4

R4R YOUTH FITNESS COACH’S GUIDE

DETAILED PLAN

TRAINING WEEK 4

NOV 6-12, 2017

IMPORTANT: IF YOU ARE NOT TRAINING NEXT WEEK DUE TO PARENT CONFERENCES, PLEASE COMPLETE WEEK 5 ITEMS BY NOON on NOV. 16th

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

  1. Race Day Registration Form Only register students who have turned in permission slips and plan on participating in the race. We will be splitting the schools into 3 corrals on race morning.  Corral # 1 will be designated for adult runners that are not registered with one of our schools and for the fastest runners from your school. We are asking you to choose up to 10 of your fastest runners for Corral #1.We will be calling these students School Representatives. When choosing your Representatives, please make sure that these students can maintain a strong running pace for the entire race and will have a good race experience in the faster paced corral.  If you do not have students that fit this criteria, that is not a problem. They will still have the same race experience in the second or third corrals. Everyone has a chance of placing in their age group as their race time starts when they cross the timing mat at the beginning of the race, not when the first corral takes off.  There are specific directions on the Race Day Registration Form link for you to follow when designating your School Rep runners.  Please follow them carefully.
  2. Any materials you need for stations/games you plan for the day.
  3. Optional Ribbon Program Form
  4. Suggested Training Plan Options to plan your workouts.
  5. Watch the Suggested Training Plan Exercise Video.

SUGGESTED TRAINING PLAN FOR THE WEEK:

DAY 1 (with coach)

  1. Warm up stretches: 5-10 minutes
  2. 5-6 Dynamic warm ups: 5-10 minutes
  3. RUN/STATIONS: (NOTE: Whichever of these you don’t do on Day 1, complete on Day 2 of the week.)
    • Run 35 minutes OR Stations/Games: 15-20 minutes.
  4. Stretching: 5-10 minutes

DAY 2 (with coach)

  1. Warm up stretches: 5-10 minutes
  2. 5-6 Dynamic warm ups: 5-10 minutes
  3. RUN/STATIONS:
    • Run 35 Minutes OR Stations/Games: 15-20 minutes
  4. Stretching: 5-10 minutes

DAY 3 (with family)

Remind children that they should spend 20-30 minutes doing an activity that gets them moving: Take a walk/run around their neighborhood with family members, ride bikes, visit the park, play a game of tag, dance to some fun music.

RHETT REP ITEMS:

  1. If you have a Rhett Rep, contact them to discuss activities they will be doing and helping with and when/where to meet.
  2. If you do not have a Rhett Rep, review Rhett Rep Guide Training Week 4 for activities you will need to complete.

FORMS/ITEMS TO COMPLETE THIS WEEK:

  1. Continue to collect permission forms.
  2. Have children record their miles if using the Ribbon Incentive Program. Do you need to order ribbons?
  3. IF YOU ARE NOT TRAINING NEXT WEEK: Submit all race day registrations by noon, November 16th

NOTES:

  1. Check your email on Monday for weekly updates from the R4R Coach Coordinator.
  2. Have a great week and thanks for all you do to help our youth Move Into Life.