stafford fun run training diary
DESCRIPTION
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Name........................................................................................
School ..........................................................................................
Address .............................................................................................
2CONTACT DETAILS
www.STAffOrDbC.gOv.uk/fuNruNTEL 01785 619 300 EMAIL [email protected]
Welcome to your Very oWN traiNiNg PlaN!
This plan aims to get you fit and ready to take part in the Heroes and Heroines themed Fun Run on Sunday the 22 March 2015. We would like you to dress up as your favourite hero or heroine; it can be from a book, a film or someone you know in real life. Whoever your hero is, why not be them for the day?
This booklet should help you to feel happy and ready to take on the Fun Run.
You can use the training diary for four weeks to keep a record of your training and healthy eating. Try to be creative and have fun drawing pictures or writing about what you have done each day.
PoiNts meaN Prizes 5 points are awarded for achieving one or more healthy eating aims
5 points are rewarded for taking part in one of our fitness activity aims
Fill out your training diary weekly charts for four weeks, adding up the number of points at the end of each day, each week for four weeks to get your overall total.
You will receive an extra 50 points for completing the Fun Run.
Please remember to ask your teacher or a parent to sign your diary to say you have completed your training.
If you train for four weeks and fill in your diary you will be awarded a Bronze, Silver or Gold Fun Run Training Certificate depending on the number of points you have earned.
BroNze certificate
uP to 140 PoiNts
silVer certificate
oVer 140 PoiNts
gold certificate
oVer 280 PoiNts
3CONTACT DETAILS
www.STAffOrDbC.gOv.uk/fuNruNTEL 01785 619 300 EMAIL [email protected]
good stuff to eat!Every day you should try and eat some healthy food and take part in at least one fitness activity. Healthy food and exercise can help you to feel happier, healthier and more energetic.
HealtHy eatiNg = 5 PoiNtsHere are a few healthy food groups that you should try and include in your diet:
carBoHydrates (e.g. rice, potatoes, pasta) these will help to keep you energetic.
VitamiNs aNd miNerals (e.g fruit and vegetables) these help you to stay and feel healthy and happy
fiBre (e.g. cereal, brown bread and brown rice) these will stop you from getting tummy ache
ProteiN (e.g. meat, fish, eggs, lentils and spinach) these help to keep your muscles strong and help you to grow.
calcium (e.g. milk, yogurt, broccoli, oranges, fish) to keep your bones strong
doN’t forget!driNk PleNty of Water It can help you to:
perform better at sport
stay healthy
Have healthier skin and hair
Feel more refreshed and awake
Feel happy
fuN fitNess actiVities = 5 PoiNtsOpposite are a few examples of fitness activities. You can do some of the activities at school during playtime or after school with your family and friends (remember to tell your parents what you are doing and where you are going).
swimmingDancing playing a skipping gameWalking to school Joining a sports team or club trampolining Going for a bike ride taking your dog for a walkJogging around the parkplaying football
4CONTACT DETAILS
www.STAffOrDbC.gOv.uk/fuNruNTEL 01785 619 300 EMAIL [email protected]
Warm uP stretcHes get ready, steady, go!
It is important to warm up before any fitness activity, especially the Fun Run. Start off with a light jog and a few star jumps to get your muscles warmer and your body temperature higher. Once you have done this, you are ready to do light stretches to warm up. To get ready, steady, go for the Fun Run do the stretches and then go for one last jog.
Remember to cool down after your fitness activity by doing the stretches again.
When you are in each stretch position, count to 10 then change the leg you are stretching.
This shadow shows you which muscle should be working
calf stretcH Make sure your back leg is straight and your heel is touching the floor.
HamstriNg stretcH Make sure your front leg is straight.
Quad stretcH Stand up straight and make sure your knees are together.
5CONTACT DETAILS
www.STAffOrDbC.gOv.uk/fuNruNTEL 01785 619 300 EMAIL [email protected]
traiNiNg diary HoW to use tHis
Make a note of your fitness activities and healthy eating each day - get creative and have fun drawing pictures or writing about what you have done!
samPle eNtry: date fitNess actiVity
5 PoiNts Per dayHealtHy eatiNg5 PoiNts Per day
PoiNts total
Monday 23 February
Footballpractice
AppleMilk
10
Tuesday 24 February
Jacket potato 5
Why not see how long it takes you to run a mile before you start training and then after each week of training? One mile is 1609 metres – just over 4 times round a 400 metre athletics track, like the one at Rowley Park.
Weeks miNutes secoNds
Before Training
Week One
Week Two
Week Three
Week Four
fuN ruN time
6CONTACT DETAILS
www.STAffOrDbC.gOv.uk/fuNruNTEL 01785 619 300 EMAIL [email protected]
traiNiNg diary lets get goiNg!
You may want to check out our Sports Development courses, see page 11 for more information.
Week oNedate fitNess actiVity
5 PoiNts Per dayHealtHy eatiNg5 PoiNts Per day
PoiNts total
Monday 23 February
Tuesday 24 February
Wednesday 25 February
Thursday 26 February
Friday 27 February
Saturday 28 February
Sunday 1 March
Week oNe total =
7CONTACT DETAILS
www.STAffOrDbC.gOv.uk/fuNruNTEL 01785 619 300 EMAIL [email protected]
traiNiNg diary try sometHiNg NeW!
Week tWodate fitNess actiVity
5 PoiNts Per dayHealtHy eatiNg5 PoiNts Per day
PoiNts total
Monday 2 March
Tuesday 3 March
Wednesday 4 March
Thursday 5 March
Friday 6 March
Saturday 7 March
Sunday 8 March
Week tWo total =
8CONTACT DETAILS
www.STAffOrDbC.gOv.uk/fuNruNTEL 01785 619 300 EMAIL [email protected]
traiNiNg diary keeP uP tHe good Work!
Week tHreedate fitNess actiVity
5 PoiNts Per dayHealtHy eatiNg5 PoiNts Per day
PoiNts total
Monday 9 March
Tuesday 10 March
Wednesday 11 March
Thursday 12 March
Friday 13 March
Saturday 14 March
Sunday 15 March
Week tHree total =
9CONTACT DETAILS
www.STAffOrDbC.gOv.uk/fuNruNTEL 01785 619 300 EMAIL [email protected]
traiNiNg diary fuN ruN Week!
Week fourdate fitNess actiVity
5 PoiNts Per dayHealtHy eatiNg5 PoiNts Per day
PoiNts total
Monday 16 March
Tuesday 17 March
Wednesday 18 March
Thursday 19 March
Friday 20 March
Saturday 21 March
Sunday 22 March
day of tHe fuN ruN
Week four total =
10CONTACT DETAILS
www.STAffOrDbC.gOv.uk/fuNruNTEL 01785 619 300 EMAIL [email protected]
traiNiNg comPlete time for tHe fuN ruN!
You have now completed the training and are ready for the Fun Run. Remember to add an extra 50 points for taking part in the Fun Run on Sunday 22 March 2015.
Fill in the chart below with your weekly totals and add them up to find out the total number of points for your four week training diary.
fiNal PoiNts Week total
Week One
Week Two
Week Three
Week Four
total PoiNts
Well done on completing your Training Diary and earning all of your Healthy Eating and Fun Fitness points! Certificates can be printed from www.staffordbc.gov.uk/funrun after the Stafford Fun Run.
BroNze certificate
uP to 140 PoiNts
silVer certificate
oVer 140 PoiNts
gold certificate
oVer 280 PoiNts
certificate gaiNed
sigNed signe d b y p a re nt/te a che r
11CONTACT DETAILS
www.STAffOrDbC.gOv.uk/fuNruNTEL 01785 619 300 EMAIL [email protected]
Why not take part in one of our Sports Development courses? It will help to keep you fit and healthy before and after the Fun Run, whilst at the same time having fun and making new friends!
There are a wide range of activities to take part in, see them listed below.
footBall coacHiNgSaturday mornings / 5 to 10 year oldstim e : 9am - 10.30amp rice : £4 per session ve nue : Alleyne’s Sports Centre,
Oulton Road, Stone ST15 8DR
Hockey coacHiNgMonday evenings / 5 to 13 year oldstim e : 6pm - 7.20pmp rice : £2 per session ve nue : Beaconside Sports Centre,
Weston Road Stafford ST18 0AD
atHletics coacHiNg Monday evenings / 8 to 15 year oldstim e : 6pm - 7.15pmp rice : £2 per session venue: Rowley Park Sport Stadium,
Averill Road, Stafford ST17 9XX
disaBility multi sPort cluBSunday mornings fortnightly See www.staffordbc.gov.uk/sportsdevelopment for session dates5 to 18 year oldstim e : 10am - 12 noonp rice : Freeve nue : Stafford Leisure Centre,
Lammascote Road Stafford ST16 3TA
BasketBall coacHiNg Monday evenings 8 to 11 year olds tim e : 7pm to 8pm 12 to 15 year olds tim e : 8pm - 9pm p rice : £2 per session ve nue : Sports Hall at Sir Graham Balfour
High School, Stone Road, Stafford, ST16 1NR
For more information about any of the activities listed contact
sPorts deVeloPmeNt Tel 01785 619607
Email [email protected]/sportsdevelopment
coNtact details WWW.staffordBc.goV.uk/fuNruN
tel 01785 619 300 email [email protected]
2 laPs of tHe toWN ceNtre startiNg & fiNisHiNg iN market sQuare
laP 1 Proceed down Greengate St. At the mini roundabout, turn left into South Walls immediately left into Greengate St Service Road followed by a right into Tipping St, Bear left onto Eastgate St and Straight ahead into Salter St, Turn Sharp left into Gaolgate St and continue under the Gantry to start…
laP 2 Proceed down Greengate Street, Turn left into Tipping St by Superdrug, Bear left onto Eastgate St, Straight ahead into Salter St, Turn sharp left into Gaolgate St. Finish is in Market Square.Once you have crossed the finish line please continue down Greengate St, past WHSmith and turn left after Starbucks into Martin St. A Water Station will be situated on your left, please move on from the water station, left into into St Martins Place once you have taken your drink to avoid congestion. Then make your way into the Market Square to rejoin friends and family.
8.30am to 9.45am Fun Run late entry desk open [Market Square]10.00am Half Marathon starts10.10am Fun Run starts [Market Square]Please do not line up for the Fun Run until the Half Marathon race has cleared.
laP 1 laP 2
s f start & fiNisH gaNtry
fuN ruN late eNtry desk aNd medal collectioN
greeNgate stgaolgate st
tiPPiNg st
serVice rd
soutH Walls
eastgate st
salter st
oute
f