Beginner Bingo

Mike Leonard, England Athletics Regional Lead for Sprints has a spot of Bingo for you to enjoy! Seriously, he does. The card ‘recognises’ that you need to do lots rather than just one thing to get really fit and strong. Play along and reap the benefits… Each row or line has a mix on it so you can’t fill a line or row by just doing one type of thing Try it for a week and see if you can fill a column, all the corners or a row!

24	11	52	43	55	15
39	32	35	27	45	20
33	17	12	72	7	63
22	51	1	19	14	88
2	25	58	49	6	31

1: Make positive comment on non-running related post by someone who is a runner outside the group

2: 2 x 6 x hop (both legs) with bounce off landing rather than hold (so skim along)

6: Royal flush: run 30 - 50min with each kilometre getting faster than the one before

7: 3 x 60m fast stride - in each of three weeks

11: 6 x forward hop on each leg. Hold the landing and be stable.

12: Run more 45min

14: 2 x 20-30m skip

15: Call a friend

17: Post an encouraging post on social media

19: Run a 2.5km fast run

20: Two sets of 8 x single leg squat on each leg - use something to help balance if needed

22: Compass balance - once round on each leg (stand on one leg and touch the ground at each of the eight points of the compass - N, NE, E etc - back to standing tall on one leg between each)

24: Run a 6km fast run

25: 8 x arabesque on each leg, a ballet position that has you reaching into the air with one arm, extending the opposite back leg.

27: 2 x 20m high knees

31: 2 x 20-30m skip

32: Run a 30min run

33: 3 x 8 x glute bridge

35: 6 x sideways hop (both directions) on each leg

39: Make positive comment on running related post

43: Two-point plank - do both arms / legs (opposite arm and leg off ground and out in straight line)

45: 2 sets of Compass lunge on each foot.

49: Personal message someone you wouldn’t normally have much contact with

51: 3 x 8 x glute bridge - single leg

52: 2 x 6 x forward bunny hop - two footed jump - control and hold the landing rather than bouncing

55: 2 x 20-30m A walk

58: 3 x 10 x heel raise on each leg on a step

63: Two-point plank with tuck (start with opposite arm and leg off ground and out in straight line, then bring elbow and knee together beneath you)

72: 3 x 6 x pogo jumps

88: 2 x 4 x tuck jump - knees towards chest, hold the landing