Coaching Resources

Below is a suggested list of sessions for our coaches and helpers.

Sprinting

October-March - all sessions 5 minutes break between reps

Young Group: 3x25m, 2x50m, 1x70m >< 6x60m >< 6x70m >< 6x80m >< 6x100m >< 2x(60m, 80m, 100m) >< 120m, 100m, 80m, 60m >< 3x(3x25m)

Intermediate Group: 3x60m, 2x80m, 1x100m >< 8x60m >< 8x70m >< 8x80m >< 8x100m >< 3x(60m, 80m, 100m) >< 1x140m, 1x120m, 2x100m, 2x80m >< 3x(3x50m)

Big Group: 4x(5x60m) >< 10x60m >< 10x70m >< 10x80m >< 10x100m >< 4x(60m, 80m, 100m) >< 3x(80m, 100m, 120m, 140m) >< 3x(3x80m)

 

April-Early May & September-October - Young Group 6 minutes break, Intermediate Group 8 minutes break, Big Group 10 minutes break between reps

Young Group: 6x80m Greyhounds >< 5x80m, 1x100m >< 60m, 80m, 120m, 150m, 120m >< 6x1st Lamppost, 3x2nd Lamppost, 2x3rd Lamppost, 1x4th Lamppost 

Intermediate Group: 8x100m Greyhounds >< 7x100m, 1x150m >< 80m, 120m, 160m, 180m, 160m   >< 8x1st Lamppost, 4x2nd Lamppost, 2x3rd Lamppost, 1x4th Lamppost 

Big Group: 10x120m Greyhounds >< 10x150m >< 50m, 100m, 150m, 200m, 150m >< 10x1st Lamppost, 5x2nd Lamppost, 3x3rd Lamppost, 1x4th Lamppost

 

May-August - Young Group 6-8 minutes break, Intermediate Group 8-10 minutes break, Big Group 10-12 minutes break per rep

Young Group: Handicapped 4x60m >< Handicapped 4x100m >< Handicapped 3x150m >< Handicapped 2x200m >< 4x(2x60m) >< 150m, 180m, 200m >< Death by 150m >< 30m, 60m, 100m

Intermediate Group: Handicapped 5x60m >< Handicapped 5x100m >< Handicapped 4x150m >< Handicapped 3x200m >< 4x(3x60m) >< 180m, 220m, 200m >< Death by 200m >< 60m, 70m, 80m

Big Group: Handicapped 5x60m >< Handicapped 3x100m >< Handicapped 3x150m >< Handicapped 3x200m >< 4x(4x60m) >< 200m, 250m, 200m >< Death by 300m >< 60m, 80m, 100m

 

                              -------------------------------------------------------------------------

Middle Distance

October- March - Young Group 3 minutes break, Intermediate Group 2 minutes walking, 1 minute slow jogging, Big Group 1 minute walking, 2 minutes slow jogging between reps

 

Young Group: 250m, 300m, 350m, 400m, 200m >< 200m, 300m, 400m, 500m, 600m >< 800m, 700m, 600m, 500m, 400m >< 6x300m slow>50m fast >< 4x(4x100m fast, 100m slow) >< 3x15s, 3x30s, 3x60s

Intermediate Group: 350m, 400m, 450m, 500m, 300m >< 300m, 400m, 500m, 600m, 700m >< 1200m, 1000m, 800m, 600m, 400m >< 8x300m slow>100m fast >< 5x(4x200m slow>200m fast >< 3x15s, 3x30s, 3x60s, 3x90s 

Big Group: 450m, 500m, 550m, 600m, 400m >< 400m, 500m, 600m, 700m, 800m >< 1500m, 1200m, 1000m, 800m, 600m >< 10x 250m slow>150m fast >< 6x(4x100m slow, 200m fast) >< 3x15s, 3x30s, 3x60s, 3x60s, 3x90s, 3x120s 

 

April-Early May & September-October - Young Group 5 minutes break, Intermediate Group 3 minutes break, 2 minutes break between reps

Young Group: 8x100m, 4x200m, 2x400m, 1x800m >< 4x600m >< 8x200m >< 4x300m slow, 100m fast

Intermediate Group: 8x100m, 4x200m, 2x400m, 1x800m >< 4x800m, >< 8x400m, 4x200m slow, 200m fast 

Big Group: 8x100m, 4x200m, 2x400m, 1x800m >< 4x1000 ><8x600m >< 4x100m slow, 300m fast

 

May-August - 4-5 minutes rest, 5-8 minutes rest, 8-10 minutes rest

Young Group: 5xHandicapped 200m, 5xHandicapped 300m>< 3xHandicapped 400m >< 3xHandicapped 600m>< 3xHandicapped 800m>< 8x100m, 4x200m, 2x400m in specific times for each athlete >< 3x400m >< 2x600m >< 1x800m

Intermediate Group: 3xHandicapped 200m >< 3xHandicapped 300m, 3xHandicapped 400m >< 3xHandicapped 600m >< 3xHandicapped 800m >< 8x100m, 4x200m, 2x400m in specific times for each athlete ><3x600m >< 2x800m >< 1x1200m

Big Group: 3xHandicapped 200m>< 3xHandicapped 300m >< 2xHandicapped 400m >< 2xHandicapped 600m >< 2xHandicapped 800m >< 8x100m, 4x200m >< 2x400m in specific times for each athlete >< 3x600m >< 3x800m >< 2x1200m >< 1x1500m 

 

                        -----------------------------------------------------------------------

Cross Country

October-March: For any given training session the Young Group should not exceed 2 miles, the Intermediate Group should not exceed 4 miles and the Big Group should not exceed 6 miles.

 

Young Group: 3x1km >< 6x500m >< Lang Walk-3x(1st Lamppost, 2nd Lamppost, 3rd Lamppost, 4th Lamppost-fast up slow down) >< Lang Walk-3x(1st Lamppost, 2nd Lamppost, 3rd Lamppost, 4th Lamppost-slow up fast down) >< Hamilton Cresent-3xTimed Loops >< Hamilton Cresent-6xQuarter Loop Relays 

Intermediate Group: 4x1km >< 8x500m >< Lang Walk-4 x(1st Lamppost, 2nd Lamppost, 3rd Lamppost, 4th Lamppost-fast up slow down) >< Lang Walk-4x(1st Lamppost, 2nd Lamppost, 3rd Lamppost, 4th Lamppost-slow up fast down) >< Hamilton Cresent-4x(Timed Loops >< Hamilton Cresent-4xthirds relay loops 

Big Group: 6x1km >< 12x500m >< Lang Walk-6x(1st Lamppost, 2nd Lamppost, 3rd Lamppost, 4th Lamppost-fast up slow down) >< Lang Walk-6x(1st Lamppost, 2nd Lamppost, 3rd Lamppost, 4th Lamppost-slow up fast down) >< Hamilton Cresent-6xTimed Loops >< Hamilton Cresent-6xhalf loop relays 

​​​​​​​-----------------------------------------

Throwing

Javelin

U11G - 400g >< U11B - 400g >< U13G 400g >< U13B 500g >< U15G 500g >< U15B 600g >< U17W 500g >< U17M 700g >< U20W+ 600g >< U20M+ 800g

Shot Putt

U11G - 2.72kg >< U11B - 2.72kg >< U13G 2.72kg >< U13B 3.25kg >< U15G 3kg >< U15B 4kg >< U17W 3kg >< U17M 5kg >< U20W+ 4kg >< U20M 6kg >< SM 7.26kg

Discus

U11G - 750g >< U11B - 750g >< U13G 750g >< U13B 1kg >< U15G+ 1kg >< U15B 1.25kg ><  U17M 1.5kg >< U20M 1.75kg >< SM 2kg

Hammer

U13G 2.72kg >< U13B 3.25kg >< U15G 3kg >< U15B 4kg >< U17W 3kg >< U17M 5kg >< U20W+ 4kg >< U20M 6kg >< SM 7.26kg

Join our club

Contact us today if you are interested in finding out more about our club either as a player, official, coach or volunteer.

Get in touch

Committee

© 2017 - 2019 Elgin Amateur Athletics Club. All rights reserved.

To contact your Data Controller, click here

Elgin Amateur Athletic Club - Scottish Registered Charity SC049165

If you wish to withdraw consent from us holding your personal data please email Info.elginaac@gmail.com requesting your data be removed from the site. However, this will only be possible if you cease your membership.

In addition, if you wish to exercise your right to be forgotten please click here

Powered by ClubBuzz.

Details of Data Controller are

Name: Scott Hamilton

Email: Info.elginaac@gmail.com