Stafford Fun Run Training Diary

Name ........................................................................................ l ....................................................................

Schoo ...................... ss .......................................................................

Addre ......................

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.

Bronze certificate Up to 140 points Silver certificate over 140 points Gold certificate Over 280 points

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.

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CONTACT DETAILS

www.staffordbc.gov.uk/funrun TEL 01785 619 300 EMAIL events@staffordbc.gov.uk

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 POINTS Here are a few healthy food groups that you should try and include in your diet:

Carbohydrates

Calcium

Vitamins and Minerals

DON’T FORGET! Drink plenty of water

(e.g. rice, potatoes, pasta) these will help to keep you energetic.

(e.g fruit and vegetables) these help you to stay and feel healthy and happy

Fibre

(e.g. milk, yogurt, broccoli, oranges, fish) to keep your bones strong

It can help you to:

Perform better at sport

(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.

Fun Fitness Activities = 5 Points Opposite 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).

Stay healthy Have healthier skin and hair Feel more refreshed and awake Feel happy

Swimming Dancing Playing a skipping game Walking to school Joining a sports team or club Trampolining Going for a bike ride Taking your dog for a walk Jogging around the park Playing football

CONTACT DETAILS

www.staffordbc.gov.uk/funrun TEL 01785 619 300 EMAIL events@staffordbc.gov.uk

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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.

T his shadow shows you which muscle should be working

Calf Stretch Make sure your back leg is straight and your heel is touching the floor.

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Hamstring Stretch Make sure your front leg is straight.

CONTACT DETAILS

Quad Stretch Stand up straight and make sure your knees are together.

www.staffordbc.gov.uk/funrun TEL 01785 619 300 EMAIL events@staffordbc.gov.uk

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 DAY

HEALTHY EATING 5 POINTS PER DAY

POINTS TOTAL

Monday 23 February

Football practice

Apple Milk

10

Jacket potato

5

Tuesday 24 February

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

CONTACT DETAILS

www.staffordbc.gov.uk/funrun TEL 01785 619 300 EMAIL events@staffordbc.gov.uk

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TRAINING DIARY Lets GET GOING!

You may want to check out our Sports Development courses, see page 11 for more information.

Week ONE DATE

FITNESS ACTIVITY 5 POINTS PER DAY

HEALTHY EATING 5 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

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CONTACT DETAILS

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www.staffordbc.gov.uk/funrun TEL 01785 619 300 EMAIL events@staffordbc.gov.uk

TRAINING DIARY TRY SOMETHING NEW!

Week TWO DATE

FITNESS ACTIVITY 5 POINTS PER DAY

HEALTHY EATING 5 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

CONTACT DETAILS

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www.staffordbc.gov.uk/funrun TEL 01785 619 300 EMAIL events@staffordbc.gov.uk

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TRAINING DIARY KEEP UP THE GOOD WORK!

Week THREE DATE

FITNESS ACTIVITY 5 POINTS PER DAY

HEALTHY EATING 5 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

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CONTACT DETAILS

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www.staffordbc.gov.uk/funrun TEL 01785 619 300 EMAIL events@staffordbc.gov.uk

TRAINING DIARY FUN RUN WEEK!

Week FOUR DATE

FITNESS ACTIVITY 5 POINTS PER DAY

HEALTHY EATING 5 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

CONTACT DETAILS

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www.staffordbc.gov.uk/funrun TEL 01785 619 300 EMAIL events@staffordbc.gov.uk

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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

Bronze certificate Up to 140 points

Silver certificate over 140 points

Gold certificate Over 280 points

CERTIFICATE GAINED

signe d b y p a re nt/te a che r

SIGNED

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.

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CONTACT DETAILS

www.staffordbc.gov.uk/funrun TEL 01785 619 300 EMAIL events@staffordbc.gov.uk

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 Coaching

Saturday mornings / 5 to 10 year olds ti m e : 9am - 10.30am p ri ce : £4 per session ve nue : Alleyne’s Sports Centre, Oulton Road, Stone ST15 8DR

Hockey coaching

Monday evenings / 5 to 13 year olds ti m e : 6pm - 7.20pm p ri ce : £2 per session ve nue : BeaconsideSportsCentre, Weston Road Stafford ST18 0AD

Athletics Coaching

Monday evenings / 8 to 15 year olds ti m e : 6pm - 7.15pm p ri ce : £2 per session ve nue : Rowley Park Sport Stadium, Averill Road, Stafford ST17 9XX

Disability MULTI Sport CLUB

Basketball Coaching

Monday evenings 8 to 11 year olds ti m e : 7pm to 8pm 12 to 15 year olds ti m e : 8pm - 9pm p ri ce : £2 per session ve nue : SportsHallatSirGrahamBalfour High School, Stone Road, Stafford, ST16 1NR

For more information about any of the activities listed contact

Sports Development Tel 01785 619607 Email sportsdevelopment@staffordbc.gov.uk www.staffordbc.gov.uk/sportsdevelopment

Sunday mornings fortnightly See www.staffordbc.gov.uk/sportsdevelopment for session dates 5 to 18 year olds ti m e : 10am - 12 noon p ri ce : Free ve nue : Stafford Leisure Centre, Lammascote Road Stafford ST16 3TA

CONTACT DETAILS

www.staffordbc.gov.uk/funrun TEL 01785 619 300 EMAIL events@staffordbc.gov.uk

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Gaolgate St

OUTE

Sal ter St

St gate East

South Walls

8.30am to 9.45am Fun Run late entry desk open [Market Square] 10.00am Half Marathon starts 10.10am Fun Run starts [Market Square] Please do not line up for the Fun Run until the Half Marathon race has cleared.

Tipping St

F

Service Rd

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.

Greengate St

2 laps of the town centre StartING & FinishING in Market Square

Lap 1 S

Lap 2

F Start & Finish Gantry

Fun Run late entry desk

and medal collection

CONTACT DETAILS

www.staffordbc.gov.uk/funrun TEL 01785 619 300 EMAIL events@staffordbc.gov.uk