Get your weekly lockdown challenge!

While we are in the current lockdown and unable to attend formal training, Swinford AC Committee has created a virtual challenge for all our members.

Each week we will upload a new challenge for you to participate in. You can then upload your completed result sheet to WhatsApp along with the pictures.

WEEK 7

Challenge 1

Sprints and Strengthening

Before starting any of these workouts, athletes should do some warmup exercises such as walking lunges, jumping jacks, and butt kicks. A thorough warm-up will increase their heart rate and get their muscles warmed-up, so they’re ready to go.

This drill combines running hard and strengthening exercises, keeping athletes engaged as they work on improving strength and speed.

Set-up:

Place 6 cones or markers in a rectangle, with 15 meters in between each cone/marker. 

Workout instructions:

1. Start with 10 push-ups at the first cone, then sprint to the second cone.
2. At the second cone, athletes should do a front plank for 30 seconds, then sprint to the third cone.
3. When they reach the third cone, each athlete does 10 sit-ups, then sprint to the fourth cone.
4. At the fourth cone do 10 front lunges (5 on each side), then sprint to the fifth cone.
5. At the fifth cone, do 10 squats, then sprint to the sixth cone.
6. At the sixth cone, do 10 push-ups, then sprint to back to the start.
7. Repeat the drill 3 times under 12’s and 5 times over 12’s. 

Challenge 2

Fartlek sprint workouts

1. Warmup: Warm up for five minutes with walking, light jogging, or dynamic stretches.
2. Sprint: 45 seconds at 80 percent of your maximum effort.
3. Active recovery: Slow down your speed for 60 to 120 seconds.
4. Repeat this pattern as per age group.

Under 12

• Repeat for 20 minutes twice a week. (Tuesday and Thursday)

Under 16

• Repeat for 30 minutes twice a week. (Tuesday and Thursday)

Over 16

• Repeat for 40 minutes twice a week. (Tuesday and Thursday)

WEEK 6

Challenge 1

With the good weather rolling in this week we have some virtual training to help keep you ticking over until lockdown is eased. 
Have you ever wished you could juggle? Well, this is your week to give it a go. Head outside into the garden and soak up the vitamin D while you learn something cool!

Challenge 2

Under 12

• Can you run more than 5 km this week,  within your 5km radius? Split it into 1 or 2 km runs. Add up all distances at the end of the week. 

Under 16

• Run for 15km this week, within your 5km radius. Split it into 3 or 5km runs. Add up all distances at the end of the week. 

Over 16

• Run for 30km this week,  within your 5km radius. Split it into 7.5 or 10km runs. Add up all distances at the end of the week. 

Explore your area and get a selfie picture of yourself with something interesting in the background at the end of the run.

Upload a photo of your run to SWINFORD AC WhatsApp on Saturday!

WEEK 5

Challenge 1

This week we have a new game for you to try.

For the younger athletes;

For everyone else;

If you find your first name challenge easy why not try your address? 

Try this every Tuesday and Thursday please.

Challenge 2

Under 12

• Run for 2km (minimum) without stopping within your 5km radius. 

Under 16

• Run for 7km (minimum) without stopping within your 5km radius. 

Over 16

• Run over 10km (minimum) without stopping within your 5km radius. 

Explore your area and get a selfie picture of yourself with something interesting in the background at the end of the run.

Upload a photo of your run to SWINFORD AC WhatsApp by Friday!

WEEK 4

Challenge 1

This week you are all getting your mid term holidays from school so let’s have a game of Monopoly with an Athletics twist. 

TRY AND INCLUDE ALL THE FAMILY. 

Challenge 2

Under 12

• Run for 1.75km (minimum) without stopping within your 5km radius. 

Under 16

• Run for 6km (minimum) without stopping within your 5km radius. 

Over 16

• Run for 10km (minimum) without stopping within your 5km radius. 

Explore your area and get a picture of your run.

Upload a photo of your run to SWINFORD AC WhatsApp on Friday.

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Track Challenge Activities

Print out this tracking sheet to track your progress. Fill it out and get your parent to upload the photo to SWINFORD AC WhatsApp on Friday.

WEEK 3

Challenge 1

5 Exercises to be completed and uploaded by Saturday.

Under 12

• 60 seconds for each exercise.

Over 12

• 120 seconds for each exercise.

Challenge 2

Under 12

• Run for 1.5km (minimum) without stopping within your 5km radius. 

Under 16

• Run for 5km (minimum) without stopping within your 5km radius. 

Over 16

• Run for 7.5km (minimum) without stopping within your 5km radius. 

Explore your area and get a picture of your run.

Get your parent to upload the photo to SWINFORD AC WhatsApp on Friday.

ADULTS ARE WELCOME TO PARTICIPATE!.

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WEEK 2

Challenge 1

5 Exercises to be completed and uploaded by Saturday.

Under 12

• 60 seconds for each exercise.

Over 12

• 120 seconds for each exercise.

Challenge 2

Under 12

• Run for 1.2km (minimum) without stopping within your 5km radius. 

Under 16

• Run for 3km (minimum) without stopping within your 5km radius. 

Over 16

• Run for 5km (minimum) without stopping within your 5km radius. 

Explore your area and get a picture of your time.

Get your parent to upload the photo to SWINFORD AC WhatsApp on Friday.

ADULTS ARE WELCOME TO PARTICIPATE!.

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WEEK 1

Challenge 1

5 Exercises to be completed and uploaded by Saturday.

• Under 12 – 60 seconds for each exercise.
• Over 12 –  120 seconds for each exercise.

Challenge 2

Run for 1km (minimum) without stopping within your 5km radius.

Explore your area and get a picture of yourself running over a bridge as part of your 1km run.

Get your parent to upload the photo to SWINFORD AC WhatsApp on Friday.