33 of North Wales' Junior Endurance Athletes and five coaches undertook the latest development day on Sunday 19th November at Coleg Cambria, Deeside.
With representative athletes and coaches from Wrexham, Menai and Colwyn Bay joining the Deeside contingent, the day commenced with a light 2 mile warm up run, followed by a 30 min dynamic drills session in the Sports Hall, led by Donna Welsh.
Following the Drills, the athletes moved onto the track where they were split into two groups and under the guidance of Coaches John Messum and Neil Edwards, were put through a long track session which had specifically been set by Welsh Athletics Head Of Endurance, Chris Jones.
The session consisted of 5 X 1k reps, each broken down into 400m @ 5k pace; jog 100m recovery; 200m @ 3k pace; jog 100m recovery; 200m @ 1500m pace; 400m slow jog recovery after each; then straight into 6 x 150m fast; 250m jog recovery.
Following a light cool down, the athletes took a well-earned lunch break.
In the afternoon, the group split into two with half undertaking a Pilates session, again with Donna Welsh, and the other half a Nutrition based workshop, presented by Kevin Miller.
It was notable and pleasing to see numerous parents involved and interested in the nutrition aspect and a special thanks to Kevin for driving up from Swansea on the day to deliver his informative presentation.
The groups then switched to allow everyone the opportunity to undertake all aspects of the day.
Another great success and we look forward to the next one, scheduled for early in the New Year.