GET READY TO RUN PROGRAMME TRAINING GUIDE

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BANK OF SCOTLAND GET READY TO RUN! PROGRAMME

CONTENTS PROGRAMME OVERVIEW Pages 6-7 SCHOOL SESSIONS 1 Pages 8-9 SCHOOL SESSIONS 2 Pages 10-11 RACE SKILLS SESSIONS Pages 12-14 TIPS AND EXAMPLES Page 15 SCHOOLS PATHWAY CALENDAR Page 16 GET IN TOUCH / MORE INFORMATION Page 17

IN PARTNERSHIP WITH

SUPPORTED BY

THANKS Thanks must also go out to the teachers and volunteers who are carrying out the Get Ready to Run! programme. Thanks to Martin Hayes for producing the training document.

BANK OF SCOTLAND GET READY TO RUN! PROGRAMME

BANK OF SCOTLAND GET READY TO RUN! INTRODUCTION Each year, thanks to a partnership between Active Schools, Glasgow Life and Bank of Scotland, over 3000 school children from 70 Glasgow primary schools participate in the Great Scottish Run Friday Schools Challenge by taking part in a 1.5K run and various come and try sporting activities. This hugely successful event has been supported by the Bank of Scotland for over 4 years, encouraging thousands of young people to get active as part of the Great Scottish Run weekend. In 2012 family and junior activities at the Great Scottish Run received another boost with the introduction of Super Saturday. With the addition of a Toddler Dash, Family Mile and Junior Races, over 3500 people of all ages were inspired to take part in these exciting new events.

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We have been working with 70 Primary schools in Glasgow through the Friday Schools Challenge but we are always looking for ways in which we can encourage and support more schools and young people to get active and join in. That’s why this year, with additional support from Bank of Scotland, we’ve created the Get Ready to Run! programme, designed to be easily implemented as part of the existing Active Schools programme, with support from local athletics coaches and volunteers. On the lead up to the 2014 Commonwealth Games this is the perfect time to Get Ready to Run!

BANK OF SCOTLAND GET READY TO RUN! PROGRAMME

SUPPORTING SPORT IN YOUR COMMUNITY The Bank of Scotland Great Scottish Run is Scotland’s biggest weekend of running and is a chance for everyone from experienced athletes to first time runners, toddlers and young people to take part in a truly memorable occasion. In 2013, Bank of Scotland is delighted to continue to work in partnership with Glasgow Life to build on the success of the Great Scottish Run. Our new Get Ready to Run! programme will provide you with the skills to deliver an athletics session giving young people the opportunity to build their fitness and running ability. In addition to the Bank of Scotland Great Scottish Run we continue to support a number of other partnerships including: • •

Bank of Scotland Local Heroes is providing funding and support to 82, talented emerging athletes on their journey to success. Bank of Scotland Midnight League is a diversionary community football programme aimed at 12 – 16 year olds. We are proud to have supported over 70000 young people over our 10 year partnership. In 2013 a further 7500 young people will take part.

We hope you and your pupils enjoy taking part.

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BANK OF SCOTLAND GET READY TO RUN! PROGRAMME

PROGRAMME OVERVIEW READY

STEADY

RUN!

6 - 8 x 30 secs tempo runs with 1 min walking recovery 6 - 8 x 30 secs tempo runs with 30 secs walking recovery 4 - 6 x 1 min tempo runs with 1 min walking recovery 4 - 6 x 1 min tempo runs with 30 secs walking recovery

5 mins easy/steady running + games and stretching

Pace Judgement (1)

6 mins easy/steady running + games and stretching

Tactics Game

7 mins easy/steady running + games and stretching

Speed

8 mins easy/steady running + games and stretching

Pace Judgement (2)

5

2 - 4 x 2 mins tempo runs with 1 min walking recovery

10 mins easy/steady running + games and stretching

Drafting

6

2 - 4 x 2 mins tempo runs with 30 secs walking recovery

12 mins easy/steady running + games and stretching

Relays

WEEK 1 2 3 4

SCHOOL SESSION 1

SCHOOL SESSION 2

The Get Ready to Run! programme is a structured series of training sessions aimed at improving the confidence and fitness of children participating in the Bank of Scotland Great Scottish Run Schools Challenge and Bank of Scotland Great Scottish Run Junior Run. This 6-week programme has specifically been designed with the idea of providing teachers and volunteers with a coaching experience that will help prepare children in the lead up to the above events. Although this guide provides detailed sessions and suggestions of running activities, all volunteers should still have a minimum of a Junior Jogger qualification before delivering the programme. Schools Sessions 1 will ideally be the main block of sessions used to build up a child’s ability to run at a sustained pace as well as increase the child’s own personal awareness of pace judgement. Although, not everyone will be training to run an 8 minute mile, the idea is that each individual should have a progressively better understanding of what paces are maintainable over a specific period of time while building up their fitness levels. The use of timed intervals as opposed to distance intervals should allow for easier set-up and control of the group, but still allow individuals the freedom to discover their own ability.

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RACE SKILLS SESSION

The main objective of School Sessions 2 is simply to get children used to moving for a period of time. The emphasis here should be more on constant activity with games and social based elements used to disguise the fact they are actually training and getting fitter. There are suggestions for running based games in this section but really anything can be played as long as it encourages everyone to be active. For more examples and ideas, the Junior Jogscotland pack (visit www.jogscotland.org.uk/junior for more details) may also provide a useful resource. These 2 blocks of sessions were created with a 30 – 40 minutes session limit in mind and can be used in conjunction with each other - for example, use School Session 1 on a Tuesday and School Session 2 on a Thursday. As mentioned, School Session 1 would ideally form the basis of training and be the block of choice if only one is used, however, Schools Session 2 can be opted for if deemed more appropriate for the needs of your group. The main aim should always be to get children enjoying running and getting fit.

BANK OF SCOTLAND GET READY TO RUN! PROGRAMME

The Race Skills Session is another supplementary block which will again enhance fitness and understanding of endurance running by introducing the idea of various skills being involved. These sessions are probably more suited to children who have a keen interest in running and may be of more use to experienced coaches. These sessions may potentially be better offered to a number of pupils from different schools and run at a central location under the guidance of an experienced coach. Alternatively, you could simply integrate or replace some sections with the other two blocks.

During this programme it may also be helpful and interesting to encourage children to keep a ‘training diary’. This will allow them to chart their own progress as they work their way through the programme and hopefully be able to see some form of improvement. As the coach, it is ultimately up to you to decide how to implement this resource. This programme is a guide and should be adapted to fit the requirements of your own group. The main thing is to engage children in running by providing a fun and relaxed environment to improve their fitness!

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BANK OF SCOTLAND GET READY TO RUN! PROGRAMME

SCHOOL SESSIONS 1

WEEK 1

SCHOOL SESSION 1

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6 - 8 x 30 secs tempo runs with 1 min walking recovery 6 - 8 x 30 secs tempo runs with 30 secs walking recovery 4 - 6 x 1 min tempo runs with 1 min walking recovery 4 - 6 x 1 min tempo runs with 30 secs walking recovery

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2 - 4 x 2 mins tempo runs with 1 min walking recovery

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2 - 4 x 2 mins tempo runs with 30 secs walking recovery

2 3

Warm-up (5 - 10 mins) • Warm-up can involve some light jogging followed by dynamic stretching (see Dynamic Stretching for suggestions). • Alternatively, you can play some games that encourage varied movements, for example, tag, shark attack, dodge-ball etc. Session (10 - 20 mins) • In the most part, the sessions in this block are interval training based i.e. they involve a continuous sequence of run and then recovery for the stated repetitions and times. o For example, in week 1, participants would run for 1 minute and then go straight into the 1 minute walk. With the last 10 secs of each recovery period have everyone get back to their staring point ready for the next repetition to begin. Repeat for the remainder of the session. • Participants can be staggered and started in groups around the track/hall but try and ensure each person starts each repetition from his/her original starting point so the distances covered are comparable. o Staggered starts may help to stop some people ‘racing’.

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VENUE: School

READY

EQUIPMENT: Cones, Stopwatch, Whistle

• ‘Tempo run’ pace is described as ‘comfortably hard’ and should be: o Sustainable for longer than the given time for that repetition i.e. the participants should be able to keep running at the same speed if you don’t stop them. o A speed where participants have difficulty to say repeatedly more than 2-3 words at a time but are still able to look relaxed with a good running action. • To help control the pace: o Encourage a slower starting speed for the first part of the run to gauge the effort needed to keep the pace even. o Encourage running in groups (particularly less able participants) to support and motivate one another. o Set a target of trying to equal or better the distance covered with each repetition. • You can signal the end of a repetition by shouting or by blowing a whistle but when the repetition finishes: o Encourage participants to keep moving and go straight into the walk. o Encourage participants to take deep, relaxed breaths to control their breathing – clasping hands behind head can help with this.

BANK OF SCOTLAND GET READY TO RUN! PROGRAMME

Warm-down (5 - 10 mins) • Warm-down can involve some light jogging/ walking, stretching and/or minute game.* General Notes • Sessions are ideally run outdoors but can be indoors if necessary. o Run as laps of a marked out track/circle or as shuttles (from one end of a hall/field to another). • If the session appears to be too difficult for the current level of fitness, repeat it the following week so participants can try and see some clear progression. o If they stop during the middle of a run, try and encourage them to keep walking/jogging (unless they are injured). • Adding in different obstacles (hurdles etc.) and running in different directions from week to week could help make it more interesting and prevent boredom. • Running based games (suggestions in ‘School Sessions 2’) can be played if some time is left after main part of session.

*Minute game – the participants lie down with their eyes shut and stand up when they think 60 seconds has elapsed from the teacher/coach starting the time with a stop watch (good to help build time judgement skills).

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BANK OF SCOTLAND GET READY TO RUN! PROGRAMME

SCHOOL SESSIONS 2 STEADY

VENUE: School

1

5 mins easy/steady running + games and stretching

2

6 mins easy/steady running + games and stretching

EQUIPMENT: Cones, Stopwatch (Batons, Bibs and Hurdles for Games/Relays)

3

7 mins easy/steady running + games and stretching

4

8 mins easy/steady running + games and stretching

5

10 mins easy/steady running + games and stretching

6

12 mins easy/steady running + games and stretching

WEEK

SCHOOL SESSION 2

Warm-up (5 - 10 mins) • A separate warm-up isn’t necessary as run shouldn’t be physically demanding. o Can be incorporated into first couple of minutes of run – make it an easier pace for first couple of minutes using different movements e.g. backwards running, skipping, running on hands and feet etc. o Some light, short stretches could be done before the run if you feel it is needed. Session (20 - 30 mins - divided between running and games) • Encourage groups of similar ability to run and move for the whole time. • Pace should be easy with participants able to talk to their friends for the whole run. o If they can’t speak in full sentences, the pace is too fast. • Possibly have a couple of short sprints (5secs) every couple of minutes in longer runs to keep interest. • Finish with running-themed games after the shorter runs. Suggestions for such games are:

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Capture the Flag – Place markers down dividing the field into 2 parts and split the group into two teams with one group in each half. At each end of the field have a goal with flags/bibs in it. The job of each team is to defend their flags (by tagging the other team if they cross the half way mark) while attempting to capture the other team’s flags. A successful capture is if you grab the other team’s flag and return it to your home base without being tagged. If you are tagged before or after you grab a flag, you must return to your own half before you try again.

BANK OF SCOTLAND GET READY TO RUN! PROGRAMME

Cat and Mouse – Divide group into 3-6 teams and space them out equally round a circle or track. One person in each team takes a turn to run a lap before passing the baton over to the next person to do a lap. This continues until one team catches the team in front of them. Once there is a catch, start from the next person in the line, keeping score of how many catches each team gets.

Hares and Hounds – Mark a finish line 60-100m away from the start and have everybody jog in a line. After about 10m shout 2-3 people’s names. These people then become the ‘hounds’ and must try and tag as many ‘hares’ as they can before they reach the finish line.

Shuttle Relays – Divide group into even teams. One person runs down to a set point before returning and passing over a baton for the next person in the team to go. The winning team is the first to have everybody run. Obstacles and different conditions (e.g. hopping, starting with a forward roll) can be added.

Warm-down • Finish sessions with stretching, working from head down to toe or vice-versa (see Stretches for suggestions). General Notes: • Ideally run outdoors, on soft ground (grass) and in as big a space as possible to prevent boredom of ‘just doing laps’ o Adding in different obstacles (hurdles etc.) and running in different directions from week-to- week could help make it more interesting and prevent boredom.

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BANK OF SCOTLAND GET READY TO RUN! PROGRAMME

RACE SKILLS SESSIONS RUN!

VENUE: Track

1

Pace Judgement (1)

EQUIPMENT: Cones, Stopwatch, Batons

2

Tactics Game

3

Speed

4

Pace Judgement (2)

5

Drafting

6

Relays

WEEK

RACE SKILLS SESSION

Warm-up (15 mins) • Warm up to include some light running followed by dynamic stretching/running drills (see Running Drills for suggestions). Session (20 - 30 mins) Pace Judgement (1) – Aim is to get participants to think more about the speed they choose to run. The group runs twice over 2 different distances with the aim of running as close to the same times for the second run as the first. Use a recovery of 2 - 3 mins between repetitions and 10 mins between 2 distances. For example, if session is at a track run 2 x 200m with 2 mins break between them and then after an 8 10 mins recovery, run 2 x 400m with a 3 mins break between them. Possibly have a prize for the person who gets the closest to running the same times over the different distances. This session will probably require more than 1 person to help with time keeping if there are a lot of participants.

8 - 10 MINUTES RECOVERY BETWEEN SETS

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Tactics Game – Aim is to get participants to think about tactics and strategies as well as their own strengths (e.g. speed, endurance). In groups of 4, each person will be given a number without the rest of the group knowing who has what. The number each person has corresponds to the lap they ‘control’. Each lap starts with everyone jogging as a group with the person who controls the lap able to start a race to the finish (by starting to sprint) any time he/she wants. Once a move is made, everyone can try to win with each person’s position being their score for each lap. The group must come back together before the start of the jog of the next lap. Add 5 points if someone starts a race when it is not his/her lap to do so. The lowest scorer is the winner. 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4

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Speed – Aim is to emphasise that speed is also important to distance runners and to give participants the opportunity to do some sprinting. Possible session could be to start with a couple of flying 30m sprints (a gradual 20m run up into a 30m flat out sprint) focusing on good sprinting technique (tall and relaxed, high hips, good knee lift, fast arms with elbows driving back). After a 6 mins break, run 50m, 100m, and 150m with an 8 - 10mins recovery between each repetition. This could be set up as races if you wanted to add some competition for participants of similar ability. 50m |

100m |

150m |

Pace Judgement (2) – Aim is to improve pace judgement skills with a particular focus on running with rhythm. The group must attempt to run a given distance within specified splits times, appropriate to the ability of the group (e.g. running a 400m with a target pace of 25 secs for every 100m). Individuals who are within the target zones (a marked area 10m either side of the distance) at each specified split time during the run (signalled to the participants by a whistle), gain a point. Participants are not allowed to stop running if they have run too fast but instead must attempt to adjust their speed for the next zone. The winner of each run is the person with the most points. This can be repeated or progressed by changing the distance run, length of target zones and/or split times.

Drafting (Team Pursuit) – Aim is to introduce the idea of drafting in behind people when running and working like a team during a race. Have 2-4 teams starting evenly apart round the track, with each team in a line (one behind the other). At the first time of running, have each person run a set distance of your choosing at the front of team line, before moving out and going to the back of their group to leave a new pace setter who keeps running at a speed of his/her choosing. Run this for 3 - 5 mins with the condition that the whole team must stay together. The team that gets closest to the team in front is the winner. After a 5 - 10 mins break, set up the teams in the same way again. When running this time, the person at the back sprints to the front of his/her group after the set distance and then settles back down to a pace of his/her choosing. Again repeat this for 3 - 5 mins with the aim of the game being to close the distance or pass the team in front together. Any team that gets split up gets disqualified. This can be run again depending on how participants feel and the time left for the session.

MAKE CHANGES WITH A WHISTLE

1ST RUN 3 - 5 MINS CHANGE OVER TO THE BACK

2ND RUN 3 - 5 MINS BACK RUNNER SPRINTS TO FRONT TO SET PACE

25 SECS PER SECTION

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BANK OF SCOTLAND GET READY TO RUN! PROGRAMME

Relays – Aim is to expose participants to a speed endurance type session in the guise of relays. In groups of 3, have the participants number themselves 1, 2 and 3 - 1 and 3 start at one side of the track while number 2 waits opposite half way round the track. When the race starts, the first person runs round to number 2, passes the baton for the 2nd person to start running and then waits at this changeover point. Number 2 then runs back round to number 3 and passes the baton. Continue this relay for 6 mins, getting the participants to count the number of times they run. Any run that starts before the 6 mins time limit elapses can be finished and counted. The winning team is the team that runs the most repetitions (and if tied on number of runs, the fastest time wins). This can be repeated over a different time and/or distance as well as with added obstacles.

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Warm-down (10 mins) • Cool down to include some light running and stretching. General Notes: • These sessions are an introduction to more specific skills to do with endurance running. o Probably more suitable for participants who have a natural aptitude for endurance running, but can be open to all. • Ideally organised on a weekend at a track. • Good to have at least one qualified coach there to watch and give extra advice. • Depending on number of coaches and demand, 1 or 2 of these sessions may be substituted for a steady 20 mins run.

BANK OF SCOTLAND GET READY TO RUN! PROGRAMME

TIPS AND EXAMPLES Key Points for Running Technique for Endurance • • •

Run tall with high hips, and relatively high knee lift Run with relaxed shoulders and elbows driving back in a smooth, efficient action Run with an even rhythm to guide efficiency

Static Stretching Examples

Stretches should be held for 10 15 secs at a time. Emphasise the importance of not trying to stretch past limits. Examples of stretches for specific areas of the body are: Neck – Tilt head to side so ear is toward shoulder. Then tilt up and down. Shoulders – Use one arm to pull the other straight across the body. Back – Lying down on front with hands on the ground, push the chest up while keeping hips in contact with the ground. Groin – Sitting on ground with the soles of the feet touching each other, use the elbows to push knees towards floor. Hamstrings – Extending one leg out straight at a time, stretch forward towards toes. Quads – Pull one foot at a time up towards the buttock. Calves – Place the sole of one foot up against a wall and push hips up and forwards.

Dynamic Stretching

Dynamic stretching, as the name suggests, is controlled movement/ exercise that involves a wide range of motion to stretch muscles. Each exercise should be repeated a few times. Examples are: Arm circles – Rotating the shoulders, making big circles with arms going forwards, backwards or in opposite directions. Focus should be on range of motion rather than speed. Back slaps – Starting with the arms out to the side at shoulder height, slap the back with one hand then the other. Hip circles – With feet stationary, make big circles with your hips in an exaggerated hula hooping action. Lunges – Keeping the upper body up straight, take a step forward with 1 foot and lower the hips until both knees are bent to about 90 degrees. Squats – Keeping the back straight with feet slightly wider than shoulder width apart, lower hips backwards so the weight is going more through your heels rather than your toes. Leg swings – Using a partner or a wall for balance, swing one leg then the other forwards and backwards.

Running Drill Examples

Running drills to be done over a distance of 10-15m each. Examples are: High Knees – Take short steps with knees driving high and fast while maintaining a tall, relaxed posture. Arms should still be working as if running normally i.e. in opposite leg to arm, with relaxed shoulders, elbows driving back in a ‘sockets to pockets’ action. Heel Flicks – Similar to’ High Knees’ action with heels coming up to buttocks. Knee lift might not be quite as high but important to encourage the action of knees coming out in front, parallel to floor. Side Skips – Skipping sideways, swinging arms up above head in a co-ordinated action. Crossovers/Cariocas – Running sideways, cross the rear leg over in front of the lead leg and then on the next step cross it behind the lead leg, while keeping the chest and head facing straight in front. Backwards Running – Running backwards with heels up to buttocks and kicking out. Bear Crawls – Walking on all-fours with arms moving with opposite leg.

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BANK OF SCOTLAND GET READY TO RUN! PROGRAMME

OOSH/ CURRICULUM

August

Pupil preparation for The BofS Great Scottish Schools’ Run

Curriculum P5

AS / GS

2nd October

The Great Scottish Schools Run

Curriculum P5

AS

November

South Schools Cross Country/ Jogging Programme

OOSH Pri

AS

September - October

Pupil Preparation for South Area Cross Country



Pri

AS

November

South Area Cross Country heats (link to the 6 week Schools’ Jogging Programme)

All

P6

40

AS

February

Glasgow Schools’ Cross Country Championships - Secondary

All

S1 - 6

27

GSAA

February

Schools Cross Country Championships - Primary

All

P6 / 7

All

GSAA

February

South Schools Cross Country Finals (This is linked to the heats in November)

Curriculum Pri

AS

February - March

North Glasgow School Fun Run

Curriculum Pri

AS

Junior Parkrun

OOSH

P5 - S6

All

GS

Schools Running

All

P1 - 7

All

GS

September November

Pupil preparartion for the Glasgow Primary Schools Sportshall Challenge

Curriculum P6/7 60

GS

November

Sports Hall Challenge*

Curriculum P6/7 80

GS

December

Sports Hall Challenge Finals

Curriculum P6/7 10

GS

April - June

Gould Trust Secondary Schools Programme

Curriculum S1/2 12

GS

April / May

Glasgow Schools Athletics Track and Field Heats Primary

Curriculum Pri

GSAA

May

Glasgow Schools Athletics - Track and Field Heats Secondary

Curriculum Sec

GSAA

May

Glasgow Schools Athletics Track and Field Finals Primary

OOSH Pri

GSAA

May

Youth Games Primary

Curriculum P6/7 40

GS

May

Youth Games Secondary

Curriculum S1/2 27

GS

* The Sports Hall Challenge aims to give Primary Children from Primary 3 to Primary 5 a fun and competitive introduction to badminton and improve and develop movement skills required for all sports such as running, jumping, balancing, sending, receiving and hand eye coordination.

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YEAR GROUP

NUMBER OF SCHOOLS

60

CONTACT

RUNNING

ACTIVITY PROGRAMME

GENERIC

DATE

T&F

T&F

GENERIC

RUNNING

SCHOOL RUNNING PROGRAMME ATHLETICS PATHWAY CALENDAR

KEY TO CONTACTS: AS - Active Schools Co-ordinator GS - Glasgow Sport - Sports Development GSAA - Glasgow Schools Athletics Association

BANK OF SCOTLAND GET READY TO RUN! PROGRAMME

GET IN TOUCH / MORE INFORMATION GLASGOW SPORT Email: [email protected] http://www.facebook.com/pages/Glasgow-Sport/135829663125871 http://www.twitter.com/Glasgow_Sport

www.bankofscotland.co.uk/community

ATHLETICS CLUBS http://www.glasgowathletics.org.uk/glasgow-clubs

Garscube Harriers

Garscube Sports Centre www.garscubeharriers.org.uk Chris Bennett, Club Together Officer - [email protected] Robert Cuthbertson, Endurance coach - [email protected]

Giffnock North AAC

Nethercraigs Sports Centre and Williamwood High School www.giffnocknorth.co.uk Mike Grimmer, Junior Induction Co-ordinator [email protected] Bernie Campbell, Head of Coaching - [email protected]

Maryhill Harriers

John Paul Academy www.maryhillharriers.com Secretary - [email protected]

Shettleston Harriers

Crownpoint Road and Emirates Arena (Winter) www.shettlestonharriers.org.uk Alex Mackay, Club Together Officer - [email protected] Bob Porteous, President - [email protected]

Victoria Park City Of Glasgow

Scotstoun Stadium www.vp-glasgow.com Theresa Ferrie, Club Together Officer - [email protected] Gordon Innes, Secretary - [email protected]

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