Coaching

2018 dates for your diaries:

Contact Head Coach Lynne Thomas to book any of the following coach-led sessions: lynnethomas99@yahoo.co.uk
 

Date

Location

Level

Sunday 14th October

Derwent Hill,Portinscale, Nr Keswick

TD1-3 Beginners to Progressers

Saturday 10th November

Orienteering Foundation coaching

Dale Park, Nr Grizedale

TD5 Advanced

Saturday  15th December

Christmas fun

TD1-5

Everyone

WCOC  Training - Autumn 2018

The training  suggested below is intended to support members of WCOC, especially the juniors, in following a progressive training programme in order to improve their speed and strength endurance for orienteering.
The training starts at a fairly easy level reflecting that September is the end of a very busy summer of orienteering for many, it is the beginning of the winter training season and of course, we want to encourge both those who have never done this type of training previously and those who haven't done it for a while.
The first six weeks proposals have been set out below.  These may vary a little depending on attendance, location, weather or coaches whim!  It is intended that an individual or the group could manage the session whithout the need for a coach to lead but we hope to have a coach present at least once a month to support these activities.  These will be indicated on the programe below which will be updated on the WCOC website as the programme develops.
This is not intended to be definitive; discussion and feedback welcome.  Please make any suggestions to ask any club coach for assistance.

Date

Group 1 (Adults and juniors M/W10,  M/W12)

Group 2 (Adults and WCOC juniors M/W14+)

11-Sep

Meet at Harris Park gate, Cockermouth 5pm
Recovery/Steady/Hard/Flat out
10 mins Warm up
1 min recovery/1 min steady/1 min hard/1 min recovery/1 min flat out
1 min recovery/1 min steady/1 min hard/1 min recovery/1 min flat out
30 secs min recovery/30 secs min steady/30 secs min hard/30 secs min recovery/30 secs min flat out
10 mins Cool down

Meet at Harris Park gate, Cockermouth 5pm
Recovery/Steady/Hard/Flat out

10-15 mins Warm up
2 min recovery/2 min steady/2 min hard/2 min recovery/2 min flat out
2 min recovery/2 min steady/2 min hard/2 min recovery/2 min flat out
1 min recovery/1 min steady/1 min hard/1 min recovery/1 min flat out
10 mins Cool down

18-Sep

Meet at Cockermouth School car park, 5pm
Hills

10-15 mins Warm up
6 x 45 secs uphill, 30 secs recovery
10 mins Cool down

Meet at Cockermouth School car park, 5pm
Hills

10-15 mins Warm up
6 x 60 secs uphill, 45 secs recovery
10-15 mins Cool down

 

25-Sep

Meet at Cockermouth School car park, 5pm
Speed work at Limetree Crescent triangle

10 mins Warm up
8 mins Clockwise, 1 side fast, 1 side recovery, 1 side fast etc
4 mins recovery
8 mins Anti-clockwise, 1 side fast, 1 side recovery, 1 side fast, 1 side recovery
10 mins Cool down

Meet at Cockermouth School car park, 5pm
Speed work at Limetree Crescent triangle

10 mins Warm up
8 mins Anti-Clockwise, 2 sides fast, 1 side recovery, 2 sides fast, 1 side recovery
4 mins recovery
8 mins Clockwise, 2 sides fast, 1 side recovery, 2 sides fast, 1 side recovery
10 mins Cool down

2nd October

Meet at Cockermouth School car park, 5pm
Hills

10-15 mins Warm up
8 x 45 secs uphill, 30 secs recovery
10 mins Cool down

Meet at Cockermouth School car park, 5pm
Hills

10-15 mins Warm up
8 x 60 secs uphill, 45 secs recovery
10-15 mins Cool down

9th October

Speed pyramid
10 mins Warm up
1 min fast, 30 secs recovery, 2 mins fast, 1 min  recovery, 3 mins fast, 90 secs recovery, 4 mins fast, 2 mins recovery, 3 mins fast, 90 secs recovery, 2 mins fast, 1 min recovery, 1 min fast, 30 secs recovery
10 mins Cool down

Speed pyramid
10 mins Warm up
1 min fast, 30 secs recovery, 2 mins fast, 1 min  recovery, 3 mins fast, 90 secs recovery, 4 mins fast, 2 mins recovery, 5 mins fast, 150 secs recovery, 4 mins fast, 2 mins recovery, 3 mins fast, 90 secs recovery, 2 mins fast, 1 min recovery, 1 min fast, 30 secs recovery
10 mins Cool down

16-Oct

Meet at Cockermouth School car park, 5pm
Hills

10-15 mins Warm up
10 x 45 secs uphill, 30 secs recovery
10 mins Cool down

Meet at Cockermouth School car park, 5pm
Hills

10-15 mins Warm up
10 x 60 secs uphill, 45 secs recovery
10-15 mins Cool down

HALF  TERM

(Try a Parkrun somewhere - Whinlatter if you dare)

(How's your Parkrun PB?)

30-Oct

 Meet at Cockermouth School car park, 5pm
Downhill reps

1 minute downhill with recovery jog back to start, 25 mins

 Meet at Cockermouth School car park, 5pm
Downhill reps

1 minute downhill with recovery jog back to start, 30 mins

6th Nov

Meet at Harris Park, 5pm

Speed pyramid
10 mins Warm up
1 min fast, 30 secs recovery, 2 mins fast, 1 min  recovery, 3 mins fast, 90 secs recovery, 4 mins fast, 2 mins recovery, 3 mins fast, 90 secs recovery, 2 mins fast, 1 min recovery, 1 min fast, 30 secs recovery
10 mins Cool down

Meet at CockerHarris Park, 5pm
Speed pyramid

10 mins Warm up
1 min fast, 30 secs recovery, 2 mins fast, 1 min  recovery, 3 mins fast, 90 secs recovery, 4 mins fast, 2 mins recovery, 5 mins fast, 150 secs recovery, 4 mins fast, 2 mins recovery, 3 mins fast, 90 secs recovery, 2 mins fast, 1 min recovery, 1 min fast, 30 secs recovery
10 mins Cool down

13-Nov

Meet at Cockermouth School car park, 5pm
Hills

10-15 mins Warm up
10 x 45 secs uphill, 30 secs recovery
10 mins Cool down

Meet at Cockermouth School car park, 5pm
Hills

10-15 mins Warm up
10 x 60 secs uphill, 45 secs recovery
10-15 mins Cool down

20-Nov

Meet at Cockermouth Memorial Gardens car park, 5pm

Speed reps

25 mins of 1 minute reps, 30 secs recovery
 

Meet at Cockermouth Memorial Gardens car park, 5pm

Speed reps

30 mins of 1 minute reps, 30 secs recovery
 

27-Nov

Meet at Cockermouth School car park, 5pm
Down and uphill reps

2 min rep, 1 min recovery x 8

Meet at Cockermouth School car park, 5pm
Down and uphill reps

2 min rep, 1 min recovery x 8

4th Dec

Meet at Cockermouth Memorial Gardens car park, 5pm

Progressive reps

100m, 200m, 300m, .....800m

Recovery 10 secs 100/200, 20 secs 300/400, 30 secs 500+

Meet at Cockermouth Memorial Gardens car park, 5pm

Progressive reps

100m, 200m, 300m, .....800m

Recovery 10 secs 100/200, 20 secs 300/400, 30 secs 500+

11-Dec

Meet at Harris Park, 5pm
Hills

30 minutes of various hill reps

Meet at Harris Park, 5pm
Hills

35-40 minutes of various hill reps

18-Dec

Meet at Cockermouth School car park, 5pm

Speed reps

1 min hard, 1 min max, 2 mins recovery x 8

Meet at Cockermouth School car park, 5pm

Speed reps

1 min hard, 1 min max, 2 mins recovery x 8

The following coaching articles by Geoff Ellis (written to be read in order) may also be of interest to you:

Goal Setting

Race Preparation

Post-Race Analysis

Expectation Management

Focus

Next Coaching Event

Coaching - Christmas Special!

Date: 

Saturday, December 15, 2018

Club: 

WCOC

Type: 

Coaching

Location: 

tbc

Grid Reference: 

tbc

Dogs: 

No dogs on the courses

Courses: 

TD 1-5 - everyone welcome!

Start Times: 

tbc

Planner: 

tbc

Other Notes: 

Contact Head Coach Lynne Thomas to book - lynnethomas99@yahoo.co.uk