Coach’s Training Week 5

R4R YOUTH FITNESS COACH’S GUIDE

DETAILED PLAN

TRAINING WEEK 5

NOV. 13-19, 2017

PARENT CONFERENCE WEEK FOR SOME SCHOOLS

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

  1. Race Day Registration Form  SUBMIT RACE DAY REGISTRATIONS by noon on Nov. 16th. 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. Race Day Note to send home to parents.
  3. Race Etiquette for coaches to share with students.
  4. Any materials you need for stations/games you plan for the day.
  5. Optional Ribbon Incentive Program Form
  6. Suggested Training Plan Options to plan your workouts.
  7. 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 20 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 20 minutes OR Stations/Games: 15-20 minutes
  4. Stretching: 5-10 minutes

DAY 3 (with family)

Remind children that they are beginning tapering as race day approaches, so spend 20 minutes walking with their family, play a game of flag football or soccer, practice holding planks while watching TV.

RHETT REP ITEMS:

  1. If you have a Rhett Rep, please 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 Training Guide Week 5 for activities you will need to complete.

 ITEMS TO COMPLETE THIS WEEK:

  1. Last week to collect permission slips.
  2. SUBMIT RACE DAY REGISTRATIONS by noon on Nov. 16th.
  3. Have children record their miles if using the Ribbon Incentive Program. Do you need to order ribbons?
  4. You can go over Race Etiquette with students.
  5. You may send home Race Day Note to parents.

NOTES:

  1. REMEMBER THAT NEXT WEEK IS THANKSGIVING BREAK. HAVE A WONDERFUL HOLIDAY. WE ARE CERTAINLY THANKFUL FOR ALL YOU DO!
  2. Check your email the following Monday for weekly updates from the R4R Coach Coordinator.