Coach Resource LOADED 2nd Consult Practical (RUN TECH & STRENGTH)
Week 1 Check in:
Step 1 - Email or WhatsApp
| ADMIN-CUSTOMER ACTION | COACH ACTION | ADMIN/Coach ACTION |
| Client check in | How is the training going | Make sure its all working as it should |
| Check run stats | Is the data flowing through | Comment on data flow |
| Early indicators | Any early data indicators | low, mid to high heart rate? |
| Heart rate & pace data | Pace and heart rate data | Is it what you originally thought |
Week 2 Practical Session Catch up:
STEP 1: Recap on training
| ADMIN-CUSTOMER ACTION | COACH ACTION | ADMIN ACTION |
| Initial sit down prior to practical | Talk through training, heart rate and pace | Notes in TP, initial findings |
| Next steps to program | Next test runs | Fill in another two weeks runs |
| Zone 1 Recovery Run Test | Sub 130/140/150bpm? | Does it match up with initial findings |
| Zone 2 Aerobic Run Test | 140-150bpm/150-160bpm? |
Match up with initial findings |
| Lactate threshold calculations | Able to now start auto populating Lactate threshold |
Set Zones in TP - Opt to bring through to program yet? |
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STEP 2: Practical Run Tech Session
| ADMIN-CUSTOMER ACTION | COACH VISUAL | COACH ACTION/CUES |
| Park or of car park run | ||
| Google meet video running | ||
| Run Tech lower body | feet placement/across centre line or straight | |
| Run tech mid | hips holding up/core control | |
| Run tech upper | vertical stabilising | |
| arm swing/shoulder placement | ||
| PUSH/PULL Theory | ||
| POGO Theory | ||
| VERTICAL Stabilise Theory | ||
| BODY Position Theory |
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STEP 3: Strength Session & Program Pairing
| ADMIN-CUSTOMER ACTION | COACH ACTION | ADMIN ACTION |
| Weakness at lower limb | Strength program Lower | |
| Weakness mid body | Strength Program Mid | |
| Weakness upper | Strength program Upper | |
STEP 4: Next round of run pace and heart rate testing
| ADMIN-CUSTOMER ACTION | COACH ACTION | ADMIN ACTION |
| Continued testing Zone 2 |
Now give soft heart rate guidance |
Start to guide on heart rate in TP |
| Zone 3 Test Run | Start to guide into zone 3 if ready | Secondary long run in TP 8/10/12km Run |
| Zone 4 Test Run | Test run a paced session if ready | Paced session 5km - progress to pace |
| Lactate testing/ceiling of running (Watch) | Start to look for 100-105% ceiling in running | Look for reading on Watch under performance HR Lacate & Pace |
| Lactate testing/ Practical measure | Measure ceiling through previous races half and 5km | Look to see where heart rate got to in a race - top of a half or 5km |