Junior Section Update

Dear Parent/Carer and Junior member

We hope you are all well and enjoying the summer break. We are starting to look at and are planning the reopening of our Junior section but we are unable to give an exact return date due to the continued closure of the Werrington Sports Centre. Peterborough City Council have said that it will be sometime in September and we believe that for Juniors to resume we must have access to the centre to allow us to discharge our duty of care to your children. As soon as that date is confirmed then we will contact you again about the resumption of Werrington Joggers Juniors.The lockdown and coronavirus will have affected us all differently, some individuals may have exercised more/less or hardly at all during lockdown and this is fine and is expected as we all have coped with this pandemic in our own way.

With this in mind,we as a coaching team thought it might be useful to give a generalised exercise plan to help increase your child’s fitness levels. This is not mandatory and is only provided as guidance.

Week1

Level of Fitness


Suggested training plan

No sport during lock down

Twice a week

Walk for 10 minutes as a warm up then

Run for 5 mins, walk for 2 mins and repeat the run walk 3 times

Walk for 10 minutes as a cool down

Static stretches

Core exercises 4 times a week – see below

Exercising once a week or

just going for walks

Twice a week

Walk for 10 minutes as a warm up then

Run for 5 mins, walk for 2 mins (recovery time) and repeat the run walk 5 times

Walk for 10 minutes as a cool down

Static stretches

if your child finds this really easy then reduce the 2 minute recovery walk to 1 minute

Core exercises 4 times a week see below

2 – 3 days exercising or more

Continue their normal exercise programme but add in the core exercises below 4 times a week

Also remember to start incorporating drills in before your runs and static stretches afterwards

Building a strong core is a key part to all exercise but especially running.

Core Exercises for all

Planks

Squats

Lunges

20 seconds

5

5

Week2

Level of Fitness

No sport during lock down

Twice a week

Walk for 10 minutes as a warm up then

Run for 5 mins, walk for 2 mins and repeat the run walk 3 times

Walk for 10 minutes as a cool down

Static stretches

Core exercises 4 times a week – see below

Exercising once a week or

just going for walks

Twice a week

Walk for 10 minutes as a warm up then

Run for 5 mins, walk for 2 mins (recovery time) and repeat the run walk 5 times

Walk for 10 minutes as a cool down

Static stretches

if your child finds this really easy then reduce the 2 minute recovery walk to 1 minute

Core exercises 4 times a week see below

2 – 3 days exercising or more

Continue their normal exercise programme but add in the core exercises below 4 times a week

Also remember to start incorporating drills in before your runs and static stretches afterwards

Building a strong core is a key part to all exercise but especially running.

Core Exercises for all

Planks

Squats

Lunges

20 seconds

5

5

If you have any questions regarding the above, please do not hesitate to email me back using the following email address – richardson57@ntlworld.com or call me on 07732 407070.

Many thanks

Louise Richardson

Werrington Joggers

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