Reading Half Marathon
Reading Half Marathon Training Guide
Introduction Thank you so much for taking up the challenge of the Reading Half Marathon. Running over 13 miles is a tremendous feat in itself. However, by raising vital funds for Teach First along the way, every step you run (or walk!) will help provide leadership, motivation and above all, inspirational teaching in schools in challenging circumstances schools, so that no child’s educational success is limited by their background. It is worth mentioning that every £1 donated to Teach First unlocks up to a further £3 of support from other sources and without it the charity could not operate; so every penny really does make a difference. I wish you all the very best for your training and preparation. I hope this guide provides you with all the practical know-how, tips and nutritional guidance to get you ready for Reading. Thank you again and I look forward to seeing you at the start and finish lines! Sam
Contents Preparing to train . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . pg 3 Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . pg 5 Your 12 week training guide . . . . . . . . . . . . . . . . . . . . . . . . . . . . pg 7 Eating for running . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . pg 9
Preparing to train Here you’ll find a 12 week training guide to suit you, devised by personal trainer Andrew Meyer. But before you get started, please read the following advice and tips.
1. Doctor doctor
Before setting out on an exercise regime, you should visit your doctor for a check-up. Make sure he/she knows what you are about to undertake so that you are assessed properly and you receive the correct advice if you suffer from health problems such as asthma.
2. Realistic goals
If you are just getting started it’s important that you set yourself achievable goals that gradually lead up to the Reading Half Marathon itself. Our training plan starts at the 12 week mark before the race; a tried and tested time scale. Mini goals leading up to the half marathon should include scheduled 5 and 10k races. Find a race near you on the Runners World website. Even if you are at a good level of fitness, trying to build up too quickly will risk injury. Running is a repetitive activity that involves your foot hitting the floor repeatedly with considerable force being transmitted up through the legs and into the lower back. Your body adapts slowly to new stresses and a product of regular running is that your bones will harden and become more resilient. So fit people beware: your heart and lungs may find it easy, but after a while your legs won’t.
3. Plan
Think and plan your routes carefully. It may seem obvious but your body, in particular your joints, will thank you for choosing softer surfaces such as grass or dirt to run on.
4. Run safe
Ensure you are safe as the nights draw in; run in well-lit areas and preferably with other people. If there is a lack of pavement always run against oncoming traffic and consider wearing a reflective or light coloured top or jacket. Layers are good as they keep you warm but allow you to shed them as you heat up. One area of kit that you shouldn’t compromise is training shoes. Invest in a proper pair of running-specific trainers. Seek out a specialist retailer where staff can give you advice.
5. Mix it up and stay motivated
There’s no need to pretend; running training can be downright boring at times and you may find your enthusiasm waning. To fight against boredom don’t be afraid to throw in a different type of exercise every now and then. Pilates, especially a class designed for runners, is a fantastic complement to any race programme. Cross training will help build strength and if you’re really hard core, fitness clubs like British Military Fitness are ideal. We will be running some training groups so make sure you sign up.
3
Stay motivated by training with fellow Teach First Reading Half Marathon runners, your friends or even your dog! Making the commitment to meet someone and train with them makes it impossible to opt out! To help, we will be organising a social event for Teach First Reading Half Marathon participants so that you can make up your own training group and keep each other motivated.
6. And finally...
If you do miss a training session don’t beat yourself up... missing the odd training run will not mean you lose the fitness you have built up. Keeping positive throughout is far more important than giving yourself a hard time for the odd slip up. Try and always focus on the bigger picture - such as the impact of the money you’re raising for Teach First rather than any smaller hiccups that occur during the journey.
YOU CAN DO IT!
The Challenge Team are on hand to give advice and answer your questions: Call 0203 117 2498 or email Hannah at [email protected]
4
Training So, you’re kitted out and look the part, but looking like a runner is a far cry away from being a runner. This is where the hard part begins – the training. Even the mental challenge of putting on your running gear when it is raining cats and dogs with a gale force wind isn’t easy. However if you want to achieve your goal and finish the full 13.1 mile distance in one piece, you must brave the elements and face the gruelling demands of training. So, let’s get going!
Stretching
The muscles that you should pay particular attention to are: • The calf muscles • The quadriceps (thighs) • The hamstrings • The adductors (groin) To help you get accustomed to these basic stretches, here are photos of our model, Reading Half Marathon runner and current Participant President, James Townsend. Go James!
The calf
Situated at the back of the lower leg, the calf is easy to stretch. - Find a wall, tree or fence and extend one of your legs backwards. Ensure your rear heel remains on the ground. - Slowly lean forwards and you will feel the stretch on the calf muscle. Hold for about 10 seconds, then change legs. - Repeat 2 or 3 times.
The quadriceps
Situated at the front of the upper leg are your quadriceps; four big muscles which help power you forwards during your run. - Stand upright and grab hold of the front of your running shoe, pulling your foot towards your bum. - You should feel a good stretch on the thighs but if not, tilt your pelvis skywards whilst keeping in the same position. Hold for about 10 seconds, then change legs. - Repeat 2 or 3 times.
5
The hamstrings
Situated at the back of the upper leg, the hamstrings are particularly vulnerable to muscle pulls and cramps, so a good stretch is essential. - Extend the leg you want to stretch a foot or so in front of you, keeping it straight. - Gently place your hands on the other leg at about thigh level and slowly bend it from the knee, as though you were about to sit down on a chair. - Ensure you do not bend your back and keep it as straight as you can. You will begin to feel a stretch in the hamstring muscles as you lower yourself down. - Once you feel the stretch, hold it for 10-15 seconds then change legs. If you want to get an extra stretch in the calf muscle, slowly lift your foot upwards.
The adductors
Situated in the inside of the leg, the adductors help to stabilise your running stride and like the hamstrings, are vulnerable to injury. - Face forwards and extend one leg to the side with your foot at a 45 degree angle away from you. The other leg must remain straight and the foot pointing forwards. - Slowly shift your weight to the side of the bent leg and you will begin to feel a stretch on the inside of the straight leg. - Ensure your hips are facing forwards at all times. Hold the stretch for 10-15 seconds.
6
Your 12 week training guide We have split our training guide plans into three levels: First Time Runner, Occasional Runner, and Beat Your Best.
First Time Runner Haven’t run since the egg and spoon race at school and the thought of 13.1 miles scares you silly? Then this programme is for you. The programme is designed for those of you running your first half marathon event. Depending on factors such as natural ability, body weight and time available to train, everyone will adapt differently to this programme, so if you are finding the training too easy or too hard, feel free to adapt the suggested training run to one which suits you better. In the early stages it is best to take it easy and let your body adapt to the training. If you push yourself too hard, injuries are likely to crop up and affect your progress. To ensure you give yourself the best possible start, think about starting light training sessions as soon as possible. Just a 20 minute session of walking and light jogging prepares your joints, muscles and heart for harder sessions in the months to come. Gradually increase these sessions in duration and intensity as your fitness levels increase, but take care not to overdo it!
Download the First Time Runner training guide
Occasional Runner You enjoy the occasional run and have even attempted a 5 or 10k run. If you are a seasoned runner and already in pretty good shape, then this is probably the programme for you. You may have a specific time that you would like to complete the run in mind, so use the table within this guide to work out how fast you need to run each mile in to reach your goal. During your steady pace runs, time how long it takes you to complete each mile either using a pedometer; or even driving the route beforehand and using landmarks to mark each mile. Use it as a guide for the distances and intensity of training you should be doing in the weeks leading up to race day. Feel free to combine this with one of the other programmes.
Download the Occasional Runner training guide
7
Beat Your Best Running is a hobby and you have a few half marathons and even marathons under your belt. Getting faster is your goal. If you are a seasoned runner and frustrated at not being able to beat your personal best each time you take part in a race, then we can help with a specific training plan that will get those minutes shaved off your current finish time. Tips like training at race pace, hill training for stronger legs, making sure you have quality rest and incorporating specific food or drink into your diet regime can all help.
Download the Beat Your Best training guide
Please get in touch if you have any questions about the content of these programmes
8
Eating for running From the inside out
The nutritional aspect of training can be underestimated by runners. The fuel you use to supply your body with the energy to run is no different than filling your car with fuel – diesel doesn’t let an unleaded engine go very far. It is so important that you find out early on in your training what foods agree with you and which foods don’t.
Carbohydrates
If you are exercising regularly then it is important to eat sufficient carbohydrates. Carbs fuel your muscles as you run and help them to refuel afterwards, allowing you to feel fresh and bouncy and up for the next run. See below for advice on what carbs are good carbs, and try to cut back on carbohydrates from refined grains like white bread, and white rice, as well as pastries, fizzy drinks and other highly processed foods.
od carbs to your diet:
for adding go Try these five quick tips
grains. Try a hot 1. Start the day with whole
in cold cereal.
gra cereal, like oats, or a whole
ole ere the first ingredient is wh or snacks. Look for bread wh ins. ch gra lun ole for wh y ads onl bre h in wit gra 2. Use whole n better, one made eve and in; gra ole wh er oth wheat, whole rye, or some or sweet potato berries, whole wheat pasta, eat wh r, lgu bu , rice wn Try bro 3. Think beyond potatoes. r dinner. you to bs car e to add som f as much times as much fibre and hal two has e ng ora An e. juic d of 4. Choose whole fruit instea e juice. ng ora of ss gla a sugar as es as well as a slowly digested carbohydrat of rce sou nt elle exc an ns are 5. Bring on the beans. Bea n. tei pro of rce great sou
Protein
Protein is used for some energy and to repair tissue damaged during training. In addition to being an essential nutrient, protein keeps you feeling full longer. Good sources of low fat protein are fish, lean meat, poultry, beans, nuts, whole grains, egg whites, low-fat milk, low-fat cheese and some vegetables. Vegetarians should be careful to eat enough protein to compensate for the nutrients you would otherwise get from animal sources. For some athletes, in addition to stocking up on proteins (with cereals, whole grains and nuts for example), vegetarians might also seek alternative sources for iron and zinc.
9
Calcium
A calcium-rich diet is essential for preventing osteoporosis and stress fractures. Good sources of calcium include low-fat dairy products, calcium-fortified juices, dark leafy vegetables, beans, and eggs.
Liquids Liquids are essential. Even on a cold day you will lose a lot of liquid through sweating and breathing and this must be replaced. Make sure you drink regularly, before, during and after exercise – either in the form of water or an isotonic sport drink. These isotonic drinks are great for an energy boost, but make sure you have got used to how the sugars in them effect your body if you are going to use them for the first time during the Reading Half Marathon.
What should I eat before an early morning run?
If you train early in the mornings, you may not feel like a full on breakfast beforehand, so try to have something like a cereal bar to give you a little lift along with some water, and have a smaller, but still carbohydrate-based, breakfast like some healthy cereal with milk or a slice of toast once you return. Before a small training run at any other time of the day, your regular meals and snacks should provide all the carbohydrates you need to sustain you and refuel your muscles afterwards.
Do I need to eat more calories than usual?
Just because you are running each day does not mean that you have to eat more calories than before. Research has shown that runners who were previously sedentary or minimally active need to increase their food intake by only 100-200 calories a day. This is equivalent to a slice of toast with peanut butter and a banana or just two thirds of a mars bar.
Before your race
Before a big training run or a race like a 5k and 10k or the half marathon have something like a slice of bread with a teaspoon of jam, a large banana, a large handful of raisins or an isotonic sports drink. During a race of 10k or more, you will benefit from topping up with isotonic drinks as you progress through the race. A healthy, balanced diet will see you through your training and the race day itself. Below are a few ideas for energy rich meals that will help give your body the fuel it needs. Find more on the from the Runners World website.
deas toast i t s a f k a e Br led eggs on wholegrain med - Scramb sugar-free muesli with skim - Bowkl oafnd a grated apple al with mil style cere re b fi d n a - Bowleoef xfrtruaitchopped dried apricots and -
som milk skimmed ast with olegrain to h w ice f o s e of fruit ju Two slic nd a glass a r e tt u b peanut
Lunch ideas - Wholegrain bread roll with lean ham and tomato filling er ideas - Pitta bread with reduced fat hummus Dinn - Shepherd’s Pie and vegetables and carrot and celery sticks of your choice - Tuna salad sandwich - Baked beans on toast or with a baked potato with a big salad - Grilled or baked salmon with
Snack id - Bananas eas - Yoghurt - Scotch pancake - Small fruit scon - Handful of driedefruit - Glass of orange juice
noodles and your favourite vegetables
10 www.teachfirst.org.uk
Registered charity no, 1098294
Introduction Thank you so much for taking up the challenge of the Reading Half Marathon. Running over 13 miles is a tremendous feat in itself. However, by raising vital funds for Teach First along the way, every step you run (or walk!) will help provide leadership, motivation and above all, inspirational teaching in schools in challenging circumstances schools, so that no child’s educational success is limited by their background. It is worth mentioning that every £1 donated to Teach First unlocks up to a further £3 of support from other sources and without it the charity could not operate; so every penny really does make a difference. I wish you all the very best for your training and preparation. I hope this guide provides you with all the practical know-how, tips and nutritional guidance to get you ready for Reading. Thank you again and I look forward to seeing you at the start and finish lines! Sam
Contents Preparing to train . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . pg 3 Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . pg 5 Your 12 week training guide . . . . . . . . . . . . . . . . . . . . . . . . . . . . pg 7 Eating for running . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . pg 9
Preparing to train Here you’ll find a 12 week training guide to suit you, devised by personal trainer Andrew Meyer. But before you get started, please read the following advice and tips.
1. Doctor doctor
Before setting out on an exercise regime, you should visit your doctor for a check-up. Make sure he/she knows what you are about to undertake so that you are assessed properly and you receive the correct advice if you suffer from health problems such as asthma.
2. Realistic goals
If you are just getting started it’s important that you set yourself achievable goals that gradually lead up to the Reading Half Marathon itself. Our training plan starts at the 12 week mark before the race; a tried and tested time scale. Mini goals leading up to the half marathon should include scheduled 5 and 10k races. Find a race near you on the Runners World website. Even if you are at a good level of fitness, trying to build up too quickly will risk injury. Running is a repetitive activity that involves your foot hitting the floor repeatedly with considerable force being transmitted up through the legs and into the lower back. Your body adapts slowly to new stresses and a product of regular running is that your bones will harden and become more resilient. So fit people beware: your heart and lungs may find it easy, but after a while your legs won’t.
3. Plan
Think and plan your routes carefully. It may seem obvious but your body, in particular your joints, will thank you for choosing softer surfaces such as grass or dirt to run on.
4. Run safe
Ensure you are safe as the nights draw in; run in well-lit areas and preferably with other people. If there is a lack of pavement always run against oncoming traffic and consider wearing a reflective or light coloured top or jacket. Layers are good as they keep you warm but allow you to shed them as you heat up. One area of kit that you shouldn’t compromise is training shoes. Invest in a proper pair of running-specific trainers. Seek out a specialist retailer where staff can give you advice.
5. Mix it up and stay motivated
There’s no need to pretend; running training can be downright boring at times and you may find your enthusiasm waning. To fight against boredom don’t be afraid to throw in a different type of exercise every now and then. Pilates, especially a class designed for runners, is a fantastic complement to any race programme. Cross training will help build strength and if you’re really hard core, fitness clubs like British Military Fitness are ideal. We will be running some training groups so make sure you sign up.
3
Stay motivated by training with fellow Teach First Reading Half Marathon runners, your friends or even your dog! Making the commitment to meet someone and train with them makes it impossible to opt out! To help, we will be organising a social event for Teach First Reading Half Marathon participants so that you can make up your own training group and keep each other motivated.
6. And finally...
If you do miss a training session don’t beat yourself up... missing the odd training run will not mean you lose the fitness you have built up. Keeping positive throughout is far more important than giving yourself a hard time for the odd slip up. Try and always focus on the bigger picture - such as the impact of the money you’re raising for Teach First rather than any smaller hiccups that occur during the journey.
YOU CAN DO IT!
The Challenge Team are on hand to give advice and answer your questions: Call 0203 117 2498 or email Hannah at [email protected]
4
Training So, you’re kitted out and look the part, but looking like a runner is a far cry away from being a runner. This is where the hard part begins – the training. Even the mental challenge of putting on your running gear when it is raining cats and dogs with a gale force wind isn’t easy. However if you want to achieve your goal and finish the full 13.1 mile distance in one piece, you must brave the elements and face the gruelling demands of training. So, let’s get going!
Stretching
The muscles that you should pay particular attention to are: • The calf muscles • The quadriceps (thighs) • The hamstrings • The adductors (groin) To help you get accustomed to these basic stretches, here are photos of our model, Reading Half Marathon runner and current Participant President, James Townsend. Go James!
The calf
Situated at the back of the lower leg, the calf is easy to stretch. - Find a wall, tree or fence and extend one of your legs backwards. Ensure your rear heel remains on the ground. - Slowly lean forwards and you will feel the stretch on the calf muscle. Hold for about 10 seconds, then change legs. - Repeat 2 or 3 times.
The quadriceps
Situated at the front of the upper leg are your quadriceps; four big muscles which help power you forwards during your run. - Stand upright and grab hold of the front of your running shoe, pulling your foot towards your bum. - You should feel a good stretch on the thighs but if not, tilt your pelvis skywards whilst keeping in the same position. Hold for about 10 seconds, then change legs. - Repeat 2 or 3 times.
5
The hamstrings
Situated at the back of the upper leg, the hamstrings are particularly vulnerable to muscle pulls and cramps, so a good stretch is essential. - Extend the leg you want to stretch a foot or so in front of you, keeping it straight. - Gently place your hands on the other leg at about thigh level and slowly bend it from the knee, as though you were about to sit down on a chair. - Ensure you do not bend your back and keep it as straight as you can. You will begin to feel a stretch in the hamstring muscles as you lower yourself down. - Once you feel the stretch, hold it for 10-15 seconds then change legs. If you want to get an extra stretch in the calf muscle, slowly lift your foot upwards.
The adductors
Situated in the inside of the leg, the adductors help to stabilise your running stride and like the hamstrings, are vulnerable to injury. - Face forwards and extend one leg to the side with your foot at a 45 degree angle away from you. The other leg must remain straight and the foot pointing forwards. - Slowly shift your weight to the side of the bent leg and you will begin to feel a stretch on the inside of the straight leg. - Ensure your hips are facing forwards at all times. Hold the stretch for 10-15 seconds.
6
Your 12 week training guide We have split our training guide plans into three levels: First Time Runner, Occasional Runner, and Beat Your Best.
First Time Runner Haven’t run since the egg and spoon race at school and the thought of 13.1 miles scares you silly? Then this programme is for you. The programme is designed for those of you running your first half marathon event. Depending on factors such as natural ability, body weight and time available to train, everyone will adapt differently to this programme, so if you are finding the training too easy or too hard, feel free to adapt the suggested training run to one which suits you better. In the early stages it is best to take it easy and let your body adapt to the training. If you push yourself too hard, injuries are likely to crop up and affect your progress. To ensure you give yourself the best possible start, think about starting light training sessions as soon as possible. Just a 20 minute session of walking and light jogging prepares your joints, muscles and heart for harder sessions in the months to come. Gradually increase these sessions in duration and intensity as your fitness levels increase, but take care not to overdo it!
Download the First Time Runner training guide
Occasional Runner You enjoy the occasional run and have even attempted a 5 or 10k run. If you are a seasoned runner and already in pretty good shape, then this is probably the programme for you. You may have a specific time that you would like to complete the run in mind, so use the table within this guide to work out how fast you need to run each mile in to reach your goal. During your steady pace runs, time how long it takes you to complete each mile either using a pedometer; or even driving the route beforehand and using landmarks to mark each mile. Use it as a guide for the distances and intensity of training you should be doing in the weeks leading up to race day. Feel free to combine this with one of the other programmes.
Download the Occasional Runner training guide
7
Beat Your Best Running is a hobby and you have a few half marathons and even marathons under your belt. Getting faster is your goal. If you are a seasoned runner and frustrated at not being able to beat your personal best each time you take part in a race, then we can help with a specific training plan that will get those minutes shaved off your current finish time. Tips like training at race pace, hill training for stronger legs, making sure you have quality rest and incorporating specific food or drink into your diet regime can all help.
Download the Beat Your Best training guide
Please get in touch if you have any questions about the content of these programmes
8
Eating for running From the inside out
The nutritional aspect of training can be underestimated by runners. The fuel you use to supply your body with the energy to run is no different than filling your car with fuel – diesel doesn’t let an unleaded engine go very far. It is so important that you find out early on in your training what foods agree with you and which foods don’t.
Carbohydrates
If you are exercising regularly then it is important to eat sufficient carbohydrates. Carbs fuel your muscles as you run and help them to refuel afterwards, allowing you to feel fresh and bouncy and up for the next run. See below for advice on what carbs are good carbs, and try to cut back on carbohydrates from refined grains like white bread, and white rice, as well as pastries, fizzy drinks and other highly processed foods.
od carbs to your diet:
for adding go Try these five quick tips
grains. Try a hot 1. Start the day with whole
in cold cereal.
gra cereal, like oats, or a whole
ole ere the first ingredient is wh or snacks. Look for bread wh ins. ch gra lun ole for wh y ads onl bre h in wit gra 2. Use whole n better, one made eve and in; gra ole wh er oth wheat, whole rye, or some or sweet potato berries, whole wheat pasta, eat wh r, lgu bu , rice wn Try bro 3. Think beyond potatoes. r dinner. you to bs car e to add som f as much times as much fibre and hal two has e ng ora An e. juic d of 4. Choose whole fruit instea e juice. ng ora of ss gla a sugar as es as well as a slowly digested carbohydrat of rce sou nt elle exc an ns are 5. Bring on the beans. Bea n. tei pro of rce great sou
Protein
Protein is used for some energy and to repair tissue damaged during training. In addition to being an essential nutrient, protein keeps you feeling full longer. Good sources of low fat protein are fish, lean meat, poultry, beans, nuts, whole grains, egg whites, low-fat milk, low-fat cheese and some vegetables. Vegetarians should be careful to eat enough protein to compensate for the nutrients you would otherwise get from animal sources. For some athletes, in addition to stocking up on proteins (with cereals, whole grains and nuts for example), vegetarians might also seek alternative sources for iron and zinc.
9
Calcium
A calcium-rich diet is essential for preventing osteoporosis and stress fractures. Good sources of calcium include low-fat dairy products, calcium-fortified juices, dark leafy vegetables, beans, and eggs.
Liquids Liquids are essential. Even on a cold day you will lose a lot of liquid through sweating and breathing and this must be replaced. Make sure you drink regularly, before, during and after exercise – either in the form of water or an isotonic sport drink. These isotonic drinks are great for an energy boost, but make sure you have got used to how the sugars in them effect your body if you are going to use them for the first time during the Reading Half Marathon.
What should I eat before an early morning run?
If you train early in the mornings, you may not feel like a full on breakfast beforehand, so try to have something like a cereal bar to give you a little lift along with some water, and have a smaller, but still carbohydrate-based, breakfast like some healthy cereal with milk or a slice of toast once you return. Before a small training run at any other time of the day, your regular meals and snacks should provide all the carbohydrates you need to sustain you and refuel your muscles afterwards.
Do I need to eat more calories than usual?
Just because you are running each day does not mean that you have to eat more calories than before. Research has shown that runners who were previously sedentary or minimally active need to increase their food intake by only 100-200 calories a day. This is equivalent to a slice of toast with peanut butter and a banana or just two thirds of a mars bar.
Before your race
Before a big training run or a race like a 5k and 10k or the half marathon have something like a slice of bread with a teaspoon of jam, a large banana, a large handful of raisins or an isotonic sports drink. During a race of 10k or more, you will benefit from topping up with isotonic drinks as you progress through the race. A healthy, balanced diet will see you through your training and the race day itself. Below are a few ideas for energy rich meals that will help give your body the fuel it needs. Find more on the from the Runners World website.
deas toast i t s a f k a e Br led eggs on wholegrain med - Scramb sugar-free muesli with skim - Bowkl oafnd a grated apple al with mil style cere re b fi d n a - Bowleoef xfrtruaitchopped dried apricots and -
som milk skimmed ast with olegrain to h w ice f o s e of fruit ju Two slic nd a glass a r e tt u b peanut
Lunch ideas - Wholegrain bread roll with lean ham and tomato filling er ideas - Pitta bread with reduced fat hummus Dinn - Shepherd’s Pie and vegetables and carrot and celery sticks of your choice - Tuna salad sandwich - Baked beans on toast or with a baked potato with a big salad - Grilled or baked salmon with
Snack id - Bananas eas - Yoghurt - Scotch pancake - Small fruit scon - Handful of driedefruit - Glass of orange juice
noodles and your favourite vegetables
10 www.teachfirst.org.uk
Registered charity no, 1098294
