Mon 1st Mar 2021

Injury Prevention

Dr Chris Bramah will present on injury prevention on Tuesday evening 2nd March at 7:45pm. This really will be suitable for all event groups, ages and is a fantastic opportunity for coaches and athletes at WADAC to benefit from his expertise and experience. A complicated area made easy….

Dr Chris Bramah is a Physiotherapist and Researcher at both the Manchester Institute of Health & Performance and the University of Salford. As a Physiotherapist Chris has worked for British Athletics, supporting their endurance athletes throughout numerous championships; including the 2016 Rio Olympic Games, the 2017 London World Championships, IAAF Diamond League events and several international high-altitude training camps. Alongside his work in athletics Chris operates a private physiotherapy clinic, Extra Mile Health, where he provides Physiotherapy support to athletes across multiple different sports. Chris’ PhD focusing on the biomechanics of running related injuries and and gait retraining. He has published multiple peer reviewed articles in academic journals and presented his work at both national and international conferences. Chris also provides consultancy biomechanical assessments across a range of sports including professional football clubs, British Triathlon and British Athletics

Chris will initially talk and answer a few questions before demonstrating key exercises, mini routines and self-help skills to all. Everybody can take part and just needs a towel or mat, foam roller (if you have one), dyna band maybe and a small bit of space. Plenty to learn even if you can’t take part practically.

Adrian Haughton

Following the sad passing of Adrian Haughton, Adrian’s family have set up a Much Loved website:

There's a link to the webcast of the service, and links to donate to 3 charities close to Adrian's heart. You can also send thoughts, upload pictures, add a story and even light a virtual candle.

Winchester parkrun team wanted to arrange something to give everyone a chance to be part of the day and to commemorate and honour Adrian.

They are asking people to run a (not)parkrun on the day of Adrian’s funeral which is on Tuesday 9th March. I am sure many WADAC members will want to support this event in commemoration of Adrian’s life. It will allow people to dedicate some time to remember Adrian, do a little activity, which he definitely would have approved of, show support for Janet and the family and to be part of the day.

All you have to do is walk, jog or run a 5k (could be outside, could be on a tread mill); then log it as a (not)parkrun through your parkrun profile. Please do obey all the prevailing social distancing guidelines and avoid the official Winchester parkrun course at North Walls Rec.

If you’ve not registered for parkrun you can do so at:

Return to Training

From the 29th March, England Athletics has confirmed that organised outdoor group training can resume and outdoor sports facilities can reopen. We and your coach(es) will keep you informed about the return to group training.

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:

Monday - easy runs and core with Parky

Tuesday 5-6 x 1200 or 4 mins @ 10k pace (or slightly harder than threshold) off 90 second jog recovery. Then 4 x 60 seconds or 300 faster off 60 second jog recovery. NB Zoom session on Injury Prevention this evening 19.30

Wednesday - 45-60 easy run & core

Thursday 75- 80 mind with last 20-30 mins at MP if running a marathon this spring. 15/15/15 progression run or 45-60 easy run if not.

Friday - ……Rest or easy runs…OR CC6 Virtual

Saturday - CC6 Virtual Or…..45 -60 easy today if running a HMP or MP long run tomorrow.

Sunday - Half marathon group to run 90 mins with 10 x 3 mins @ threshold/3 mins steady as a continuous 60 min block of threshold/steady work.

Marathon focused group to run 2.30-2.45 (or 18-20 miles) with last 10 miles @ MP

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:

Junior Session with Nick Anderson on Wednesday 3rd Mar at 5:30pm

Contact Simon Harvey

Martin McBriar – Throws

Planning is underway for a very interesting evening with a former English record holder in discus, multiple GB champ, Olympian (Athens 2004) and two time Commonwealth games participant (winning Bronze in Manchester 2002). Further details to follow next week.


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

David Sherry

Zoom session on Tuesdays - 6.15-6.55pm. Contact

George Ogilvie

Multi-sport, speed and power zoom coaching sessions during lockdown.

Monday and Thursday 6.30-7.45 pm (Indoors)

Saturday – self-motivated outdoor speed and aerobic development for multi-sport athletes. Sessions posted on TeamApp and will be tailored to the athlete.


U13 Academy

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

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. The online field official courses are from 10am to 3pm including an hour lunch break.

Dates are as follows:

Sunday 18th April

Thursday 29th April

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.

England Athletics Resources

Running webinars for athletes for endurance athletes: Running webinars - About Us (

Supporting mental health: Athlete & Club Mental Health Support | England Athletics

Weekly T&F Quadrathlon: Weekly Quadrathlon @home - Athletics & Running (

Virtual challenges: Virtual Competitions - Athletics & Running (

Podcast with Lucy-Jane Matthews: Podcast #24: Lucy-Jane Matthews on success despite the pandemic - About Us ( Links to others podcasts available from the bottom of the page.

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.

Kind regards

Paul Cox