Mon 11th Jan 2021

We hope to provide you with some interesting activities and to keep you active until we can resume face-to-face group training again. Below you will find details of sessions planned/suggested by coaches, as well as other England Athletics resources and information about some officials courses being held online.

Coaching Sessions

Below are details of the sessions some coaches are planning. Some of these are open to those athletes that normally train with another coach. Before joining, please clear this with your usual coach.

Senior endurance suggestions:

W/C 11th January

Monday easy runs and core

Tuesday - 8 x 800m with 1-3 @ threshold, 4-6 @ 10k effort, 7-8 @ 5k effort all off 75-90 second recovery.

Wednesday 45-75 mins easy

Thursday 10/10/10 (10 easy, 10 steady, 10 threshold) progression run if virtual racing at the weekend OR 45 with 20-25 @ threshold built in if not racing and legs not tired. If legs are heavy from Tuesday maybe an easy 30-45 recovery run is better.

Friday REST or easy runs

Saturday CC6 No5 OR - Easy runs or session = 6 mins threshold (3 min jog) then 6 x 30 sec hill off jog down rec (3) then repeat all x 2-3 sets

Sunday - Long runs of 90 mins - 2 hours mostly off rd and undulating/hilly… or flatter if legs heavy from yesterday.

Adult Endurance Strength and Conditioning

Andy Parkinson will be running sessions on Mondays at 7pm. These are charged for. Please contact Andy Parkinson if you wish to join:

All Juniors

All Junior members on Wednesday 13th January at 5:30pm – Strength and Conditioning – open to all WADAC juniors. Organised by Nick Anderson.


2 weekly sessions and a weekly challenge distributed to athletes. Please contact

David Sherry’s zoom session on Tuesdays - 6.15-6.55pm. Contact

George Ogilvie’s sprints

Sessions planned for Thursday afternoon and Sunday.

U13 Academy

Andy Fisher is taking zoom sessions on Tuesdays and Thursdays at 5.30pm. Contact

England Athletics Resources

Virtual challenges: Virtual Competitions - Athletics & Running (

Athlete interviews: Running expert interviews - About Us (, including Dave Moorcroft, Paula Radcliffe, Donna Fraser, Katarina Johnson Thompson.

Support for 11+ athletes: Supporting 11+ Year Old Junior Athletes | England Athletics. This includes Jenny Meadow’s challenges for children.

Official Courses

In normal times, we are always looking for help during matches and the club is short of qualified officials. Every year and in every club a very small number of fantastic officials try their very best to fill all the officials’ places at the home and away matches but are unable to do so. This causes serious difficulties on the competition day and means events go on for far too long. Also the WADAC team lose points for not fielding the correct number of coaches.

There is a great opportunity to train online to become a field official this year. The online courses is from 10am to 3pm including an hour lunch break. Courses will be run on the Thurs 28th Jan, Sat 30th Jan and Sun 21st Feb. The cost is £20 which WADAC will reimburse once you have officiated at your first match. The course is open to anyone aged 14 and above.

WADAC will make a small financial contribution to officials in full-time education and our other officials are entitled to claim expenses that they occur in attending matches ( When coaches are provided to away matches, officials may travel on the coach for free.

Once you have completed the course, you will be a trainee. To become a Level 1 official, you need to officiate at 4 matches. Details of the field cour