1. How can we run away from the other County Teams? We need all team athletes attacking from depth – not just the Surrey Champion or Runner up.With 6 to score - our 4 th, 5 th, 6 th scorers need to be our strength. It takes 10-12 days to bring about a change in the body for the better after training. English Schools is in 27 days Time to learn from the best including Emelia Gorecka! Her progression was stellar. In 2007, she came either first or second in all of her five cross-country events; by 2008, she was winning every time, recording 15 consecutive victories. She credits her success to the support of coach and her fellow runners at Aldershot, Farnham and District AC.

2. Target: Preparing YOU physically & psychologically for Tough Competition BALANCE YOUR LIFE & TRAINING with Parents/coach or your support systems SUCCESS = ICB SYNDROME. I CAN BECAUSE... REVIEW TRAINING & RACE strategies with your coach or parents Make Long terms plans! TRAIN REGULARLY & SPECIFICALLY – e.g. English Schools - Hills, Hills, Hills! USE TRAINING LOGS to record your progress and boost confidence. LET MISTAKES GO and move on from them in your racing. Be positive! TACKLE WHAT CAUSES YOU STRESS & PRESSURE

3. Prepare yourself for a day of Drama ….when legends will be written Improvement on your Surrey Championships position Come away disappointed…...very Responded in Nationals as a Big Game player Sloppy race concentration or running technique Didn’t respond to tempo of competition Poise and energy Tired and lacking fire Your finest moment Missed an opportunity to show something special Motivation. guts & Control IMAGINE …..HIGHSIMAGINE……LOWS We need YOU at your best! Lack technical & tactical focus We need more HIGHS than LOWS Focused attack

4. BUILD CONFIDENCE! Progression in training – increase the time you are running (aim for double race distance) & repetitions. Know and target your required English Schools distances and terrain you are running over! JG 3500M; IG 4000M; SG 4500M JB 5000M; IB 6450M; SB 7950M Keep up to date on information on courses, directions & maps (e.g. www.ssaa.org.uk)www.ssaa.org.uk e.g. Yr 7/8 News & English Schools updates

5. WE STILL THINK…. TRAINING IS FOR RACING …so practice in training what you wish to achieve in racing, that’s what matters. BUT… Certainly you should work at your confidence and be physically prepared for the challenges ahead. SO let’s… Good luck in your special Elite races ahead! They don’t come often so make the most of them! Run away from the rest!