100
SPOTS! CAMP STARTS MAY 5!
2013
g n i n n u R Hey SUMMER ! 3 1 0 2 P CAM MAY 5 - JULY 7
SIGNUGP@ HEYRUNNIN HEYROBICS .COM
Wednesday, 3 April 13
Intro: “DISCOVERY!” HEY! Welcome to the second phase of our 2013 activities! We’ve got A LOT of news for the #2 HeyRunning Camp! And, NEWS! We’ve added new workshops, new offers, locations - and we have more sessions than ever!!! And yeah! it doesn’t matter if you’ve joined one of our last Camp, or if you’re completely new: each Camp and session provides training for runners of ANY and EVERY level! And, oh! YOU decide how many sessions you wanna join - we have up to 6 sessions each week so join what YOU want to!
LOCATIONS!
MORE!
*CBD canal *OLYMPIC forest park *BADACHU mountains! *SANLITUN nights!
*New races *New discounts *New offers
WORKSHOPS! *BAREFOOT * TEAM RELAY * And more!
SCHEDULES! NEW 5, 21, 42K TRAINING PROGRAMS
MORE SESSIONS! *UP TO 6 PER WEEK *CITY RUN MONDAY’S
Copyright: Heyrobics International 2013. All rights reserved, Wednesday, 3 April 13
“Just a quick note to say thanks for all the help, advice and running over the last few weeks, as well as the support on the course
QUOTES
today. I had a lot of fun in the sun, and a marathon time
I'm
happy with and can improve on next year!” Paul M, Full Marathon
from previous participants
“Awesome running camp!” Christelle G, Running for fun
“A special appreciation for the
enthusiasm
Peter R, 1/2 Marathon
“You guys seriously rock, I promote Heyrobics as much as I can because it's the ideal way to find a good
group of healthy, fun people in Beijing.
Your energy is infectious and makes Heyrobics one of the best activities in Beijing. Erin H, 1/2 Marathon
that the leaders were conveying!”
“At Sunday trainings in general, I loved the
variety and the dynamic of the group and instructors. Also, getting into Chinese running races is really difficult for foreigners, so I appreciated SO much that you all did the work for us, happy to pay for that! More: I also liked learning
new running exercises and stretches!” E H, 1/2 Marathon
“Smiles and encouragement from all the coaches, with a feeling of confidence and
“the training gave me all the confidence,
acceptance. Barefoot running was great; also,
education, knowledge, and best of all, let me
having (a race) as a goal!” Patty H, 1/2 Marathon
fall in love with running” K-W, 5k
Copyright: Heyrobics International 2013. All rights reserved, Wednesday, 3 April 13
In the 2013 Spring Camp 2, each week will feature a theme. In addition, we will also organize 2 weekly weekday runs, 1 weekly Heyrobics Strength session, 2 Peoples Runs and have 2 opt-in 10k’s!
THEMES for WEEKS 1 through 10!
1 2 3 4 5
INTRO May 5 (CP, Sunday)
INFO ASSESSMENTS INTERVALS
BAREFOOT May 12 (CP, Sunday)
STRIDE DRILLS TECHNIQUE
PACING
INTERVAL PACING SPEED DRILLS May 18 (Olympic Park, Sunday) GROUP RUN
STRENGTH May 26 (CP, Sunday)
DISTANCE June 2 (CBD Canal, Sunday)
INTRO CIRCUIT SPRINTERVALS
LSD OUT & BACK TIMED GROUPS
6 7 8 9 10
STRIDE STRENGTH STAMINA
HILLS
ROGUE RUNNING HILL TECHNIQUE June 9 (West Beijing, Sunday) DISTANCE RUN
SPRINTS
TRACKS LEG STRENGTH June 16 (CP/Track, Sunday) SPRINT LADDER
TEMPO
June 23 (Lido, Sunday)
TEMPO PACING DISTANCE RUN OPT: EVALUATION
RACE PREP June 30 (CP, Sunday)
July 6 (Grasslands)
EATING PREPS TEAM RELAY
PACED RUN INSPIRATION TECHNIQUE XTRA
ASSESSMENT
* Note that times/places/themes are subject to changes - check weekly email for latest updates!
Wednesday, 3 April 13
SPEED
Benefits TRAINING:
up to 50 sessions in total!
Each SUNDAY (Locations vary) Weekly training sessions Each WEDNESDAY, Chaoyang Park: HeyRunning Any day of the week: Heyrobics / Heyrobics Circle (excl. Sanlitun BSB location) Themed sessions to prepare you for a race and/or facilitate your training!*
* Themed sessions include Barefoot Running, No Injuries, Eating as a Runner and more * We will also do one HILLS excursion! A charge of 50 RMB will be levied upon those joining, all other costs included!
COACHING:
All runners will get a proposed 5, 21, 42k training program depending on their time goals once fully registered! At each session, we will have experienced runners to answer your questions Online tools include a weekly email & dedicated page at www.heyrobics.com
OTHER BENEFITS:
Races: at several of the races, we will have people onsite to help you prepare. We will also supply selected camp-only activities! Camp T-shirt & selected clothing discounts, plus Pre-Camp Welcome Pack! Nutrition: Water at training sessions, race nutrition packages & gear discounts!
Copyright: Heyrobics International 2013. All rights reserved, Wednesday, 3 April 13
Coaches: Who are we? Text Head Coaches!
Coaches!
And many more!
LINUS is a devoted exercise fanatic & runner, and ranks among Sweden and China’s better Marathon runners! NEIL, in charge of HeyRunning, is a seasoned Coach, with experience from Europe and Asia alike!
We have a team of 13 HeyRunning Coaches with experience in coaching groups and individuals in and from all over the world! Each responsible of coaching one or more of the dedicated workshops!
We also have up to 5 “pacemakers” to support smaller groups. You’ll meet and run with them on Sundays!
Copyright: Heyrobics International 2013. All rights reserved, Wednesday, 3 April 13
Sign up! Fee, and what you get! One-time (no camp benefits included): 80 RMB Full 10-week access + benefits: 700 RMB (incl T-shirt)! Contact us for price/availability!
Sign up!
Hey, get it all for 500 !* * For all signups until April 25 OR until 50 of 100 spots are filled. Note that spots in camp are subject to availability.
Just send us an email to heyrunning@heyrobics.com, titled “SIGN-UP”, with your full name, age, email&phone, and let us know the distance you train for (race name & distance) - or just train for fitness/fun. How to pay will be advised upon registration. For additional info about the Camp, check out www.heyrunning.com!
Contact?
General: heyrunning@heyrobics.com 中⽂文？info@heyrobics.com
Wednesday, 3 April 13
TimeOut!
Take a break from sports & indulge in a bit of BJ action with Time Out Beijing. Being our official media partner, this is also where you’ll find some additional race related info & pieces on the HeyRunning Camp!
www.timeoutbeijing.com
! s r o s Spon
More races!
Nordic Ways is the sports marketing agency bringing you races for runners, bikers and cross-country skiers: probably the best ways to get out of town & motivated around the year! For more info about the next activity, stay tuned at
www.nordicways.com!
MORE running!
Say Hey!
Training for the fun of it! Swedish exercise craze Heyrobics is the latest addition to sports in BJ! They’re offering a range of sessions around the city. check out the website to find your session today!
www.heyrobics.com! Wednesday, 3 April 13
Happy to announce our new Chinese media partner RUNNERS WORLD!!! Read about the Camp, with tips from heyRunning Coaches, check Camp pics and more in each issue - available @ news outlets, 7-elevens and more across China!
Refresh yourself!
Have a sip of the most refreshing things since they invented bananas. IF Juices are the tastiest (and healthiest) thing you can drink in BJ. All fresh fruits, grab one @ upcoming Camps & sessions! More juice on:
www.ifjuice.com!
5-7 July 2013 Xiwuqi, Inner Mongolia
rs All runners who ente G into the 2013 SPRIN for Camp and signs up thon the Grassland Mara ce to win one n a h c a e v a h ill w ) k (10, 21 or 42 dinner!). l, te o h , e fe e c a (r ! AGE FULLY PAID PACK ays websites! Running & Nordic W
WIN!
Sign Up:
200 race spo ts for all dista nces left! Signup: N ordicWays.c om
eck Hey
, ch For details and info
www.grasslandextrememarathon.com / info@nordicways.com / Tel: 010 8580 1757 Wednesday, 3 April 13