SURREY ELITE CROSS COUNTRY TRAINING DAY

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SURREY ELITE CROSS COUNTRY TRAINING DAY

• Congratulations you are all National
  Finalists/Reserves and those identified as
  potential elite performers.
• YOU are Surreys Class athletes!

But we want our GIFTED TALENTED to be as good
as anyone's in UK..
and today is making you BELIEVE and PREPARE for
it.
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Toughest Most Exciting Challenge
We dont want you to stop developing NOW!

• Your journey started in your school/club and took
  you to BEST IN SURREY.
• Next step Best in SE England for Years 7 and 8
• -INTERCOUNTIES CHAMPIONSHIP, 18TH March at
  Reigate Priory
• Next step for Juniors, Intermediates and Seniors
  BEST IN ENGLAND--CAU Inter Counties Cross
  Country Championships, 11th March at Nottingham
• --English Schools Cross Country Championships,
  25th March at Mansfield
• Complete your journey with a story to take home
  with you of to what you have achieved.

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4TH, 5TH, 6TH SCORERS!
GOOD BUT NOT AS GOOD AS ESSEX, SUSSEX, KENT,
HAMPSHIRE. WHY?
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We beat them at the top BUT 4TH, 5TH, 6TH
SCORERS AGAIN!
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There no better time than today to ADD TO YOUR
PREPARATIONS
THIS MATTERS .

• SURREY ATHLETES
• should be
• NATIONAL ATHLETES

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Coach You National SuccessYour success is
their business

• You coach can be as responsible for as much as
  60 of your success Find/Use specialist help
  your coach, Athletics club
• 40 is what YOU do or add to your preparations
  theme of today.
• Find something you coach can work on together.
• Find something only YOU can work on (e.g.
  regularity training/nutrition) and build on it

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How does one athlete get ahead of the other
Elites?
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Lessons from the LeaderHer coach is her partner
an athlete

• She prepares specifically with events in mind
• Do you?
• She develops both speed endurance/stamina.
• Do you?
• She does not train as hard as the best, she
  trains harder than the best. (Liz McColgan.)
• Do you?
• I think my body is just stronger. (Paula
  Radcliffe)

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COUNTDOWN
COUNTDOWN to your events by TRAINING BETTER and
being STRONGER than you were in
September/January! CAU Inter Counties
Championships (11th March) - 27 days Yr7 8
Inter Counties at Reigate Priory (18th March) -
34 days English Schools Championships ( 25th
March) - 41 days
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Targeting National Success
WE WILL WANT YOU TO ADD EACH OF THESE TO YOUR
PREPARATIONS

• Do YOU train REGULARLY to a pattern e.g. every
  other day?
• Do you have SPECIFIC RUNNING TRAINING to succeed
  on Cross County Courses?
• Do you show PROGRESSION IN TRAINING through the
  season?
• Do you work at LEG/ARM STRENGTH and CORE BODY
  STABILITY?
• Do you provide body with fuel (NUTRITION) to
  train like an elite and race like an elite?
• Are you MOTIVATED enough for a tough challenge?
• Are you PLANNING for National Success?

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a.m. Session U12s and U13s
The focus will be to encourage athletes to
establish good routines in preparation, training
and development.

• Strength Work through Circuits (Alister Moses)
• Training Routines/logs with Sarah Jane Sykes.
• Techniques, Drills and speed work.
• Benefits of joining Surrey Athletics Club.

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a.m. Juniors, Inters Seniors
Core Stability David Lucas. To have precise
body movements for running needs core stability
e.g. abdominals, muscles either side of spine,
shoulder blades.

• Leg Strength Cabella Wigley.
• Running is normally an efficient process, which
  utilises the energy stored in the "key springs"
  of the legs. Leg "springiness" and energy
  efficiency should be investigated in poor
  finishers.

Speed Play (Outside) Mike Firth Paul Eales
Cross country courses are not flat and require
athletes to respond under pressure. Speed play
will simulate race like experiences!
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p.m. Session

• Big Race Tactics Your Guide to Success (Alister
  Moses).
• Leg SPEED (OUTDOOR SESSION) Michael Firth
  Paul Eales, Alister Moses.
• Nutrition/Life Style Changes Karen Reid
• Conclusion Farewell

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Moving up in Training

• A safe elite training sequence is to train every
  other day.
• If you are not preparing well and others are
  they would have an advantage.
• Are you Adding sessions to training slowly so
  your body can use it?

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5 Minutes Master Class Top Tips for training
peaking

• Trevor Raggett AFD
• David Lucas Belgrave Harriers
• Michael Firth South London Harriers

Have they anything you can add to your
preparations for March ?
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