WINTER CROSS COUNTRY RUNNING PROGRAMME - 2013

(i) (ii) (iii) (iv) (v) (vi) (vii) (viii) U7 , 8 & 9 boys and girls will race over 1500m. U10, 11 & 12 boys and girls will race over 2000m. U13 - 17 boys and girls will race over 3000m. The first event will commence at 1:00pm All races are within 100m of the race distances specified. All races are handicap events except those noted as "scratch race". For more details please contact the winter officer. Check the results at http://www.walittleathletics.com.au Follow White Flags Follow Fluro Green Flags Follow Orange Flags

RACE DAY
20 APRIL Scratch Race

HOST CENTRE
DALE

VENUE
Bungendore Park Admiral Road, Bedfordale UBD Map 393 H16 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17 GIRLS FIRST Lark Hill Sporting Complex Warnbro Sound Avenue, Port Kennedy UBD Map 486 G10 13, 14, 15, 16, 17, 7, 8, 9, 10, 11, 12 BOYS FIRST Troy Park Burke Drive, Attadale UBD Map 307 H12 10, 11, 12, 13, 14, 15, 16, 17, 7, 8, 9 GIRLS FIRST Millington Reserve Jeanes Rd - Karrinyup UBD Map 226 E12 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17 BOYS FIRST Jorgenson Park Kalamunda UBD Map 293 N4 13, 14, 15, 16, 17, 7, 8, 9, 10, 11, 12 GIRLS FIRST Chinkabee Oval (Opposite IGA) Great Northern Hwy, Bindoon Past limit of maps 10, 11, 12, 13, 14, 15, 16, 17, 7, 8, 9 BOYS FIRST Perry Lakes Reserve Perry Lakes Drive, Floreat UBD Map 266 M8 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17 GIRLS FIRST Bungendore Park Admiral Road, Bedfordale UBD Map 393 H16 13, 14, 15, 16, 17, 7, 8, 9, 10, 11, 12 BOYS FIRST Edgar Griffiths Reserve Garden Park Drive, Wanneroo UBD Map 147 H13 *See Below (age group may change)
2:35 - U16/17 BOYS 3:35 - U10 BOYS 2:50 - U13 BOYS 3:50 - U10 GIRLS 3:05 - U16/17 GIRLS 4:05 - U12 GIRLS 3:20 - Presentations 4:20 - U11 BOYS 4:35 - U12 BOYS 4:50 - U11 GIRLS 5:00 - Presentations

Order of Running ---> ROCKINGHAM 4 MAY Handicap Race Order of Running ---> MELVILLE 18 MAY Handicap Race Order of Running ---> HAMERSLEY 1 JUNE Handicap Race Order of Running ---> BELMONT 15 JUNE Scratch Race Order of Running ---> KINGSWAY 29 JUNE Handicap Race Order of Running ---> U.W.A. 13 JULY Handicap Race Order of Running ---> DALE (TBC) 27 JULY Handicap Race Order of Running ---> CHAMPIONSHIPS 10 AUGUST Champoinships Order of Running --->
CHAMPIONSHIPS ORDER OF RUNNING 12 NOON - U9 BOYS 12:40 - U8 BOYS 12:10 - U8 GIRLS 12:20 - U7 BOYS 12:30 - U9 GIRLS 12:50 - U7 GIRLS 1:00 - Presentations 1:20 - U13 GIRLS 1:35 - U14 BOYS 1:50 - U15 GIRLS 2:05 - U14 GIRLS 2:20 - U15 BOYS

HAMERSLEY WINTER CROSS COUNTRY TRAINING - 2013

HAMERSLEY WINTER OFFICER: Running Coaches: MONDAY: WEDNESDAY: Nichola Jones Glenn Whitbread Christi Phipson 0410 734 268 0438 280 573 0437 314 353 winter@hamersleyaths.com

CO: MR: SS: DAY SAT MON WED SAT MON WED SAT MON WED SAT MON WED SAT MON WED

TRAINING SITES Carine Open Space, centre car park, off Beach Rd Millington Reserve Carpark, Jeanes Rd, Karrinyup Star Swamp, Groat Street, North Beach (North Beach Primary School) APRIL MAY JUNE (1st) RACE (3rd) SS (5th) TBA (10th) SS (12th) TBA (15th) RACE (17th) MR (19th) TBA (24th) MR (26th) TBA (29th) RACE JULY (1st) CO (3rd) TBA (8th) CO (10th) TBA (13th) RACE (15th) SS (17th) TBA (22nd) SS (24th) TBA (27th) RACE (29th) MR (31st) TBA AUGUST (5th) MR (7th) TBA (10th) RACE

(8th) CO (10th) CO (15th) CO (17th) CO (20th) RACE (22nd) SS (24th) SS 29th SS

(1st) SS (4th) RACE (6th) MR (8th) MR (13th) MR (15th) MR (18th) RACE (20th) CO (22nd) TBA (27th) CO (29th) TBA

TRAINING TYPES LSD INTERVAL 1 INTERVAL 2 INTERVAL 3 WARM UP COOL DOWN INFO
LONG SLOW DISTANCE RUNNING INCLUDING FITNESS TRAINING. VARYING DISTANCE INTERVAL RUN TRAINING. FARTLEK TRAINING RUN (SPEEDPLAY). OUT AND BACK RUN TRAINING. ALL ATHLETES TO COMPLETE THE WARM UP AND STRETCHING, STARTS ON TIME AT 4.30 PM. ALL ATHLETES TO COMPLETE THE COOLDOWN AND STRETCHING. IF YOU REQUIRE ANY ADDITIONAL INFORMATION PLEASE ARRIVE PRIOR TO THE START TIME. PARENTS BRING YOUR TRAINING GEAR AND JOIN IN AS WALKERS, JOGGERS OR RUN WITH A GROUP OF YOUR FITNESS LEVEL.

Notes: > Warm up and stretching will start at 4:30pm, training completed by 5:30pm. > Emphasis is placed on building fitness and stamina by varied programmes at varied venues. > Parents are encouraged to join in our training sessions, to assist slower and younger runners. Expecially as they are out of sight occasionally in bushland. > All participants to wear sturdy running shoes suitable for x-country tracks. A tracksuit is advisable for use before and after training. A drink bottle is essential (preferably water). > Training will be cancelled if rain is continuous. If uncertain do not drop children and leave. > Sick and injured children are not encouraged to attend until fully recovered. > It is suggested that athletes undertake at least one extra training session on the Saturday that there is no race planned. > Please volunteer and assist with Hamersley Race on 1st June. We will be requesting support 2 weeks prior to the event.