7.Hills! HEYRUNNING CAMP - SPRING 2012 DATE: SUNDAY APRIL 22, 08.00-12.00 Hey runners! Great to see you running yesterday! Now, let’s go up & down! Location & starting time: We will run in the hills of Western Beijing! We’ve rented 1 (or 2 - if needed!) buses to take you out there. Buses will depart at 8.00am from Agricultural Exchibition Centre Station (Line 10), and come back around 12.00! SIGNUP NEEDED! More info on http://heyrobics.com/heyrunning/ Your regular running gear (shoes, t-shirt, shorts, and MOBILE PHONE + money IF you would get lost! Watch with lap timing functions is good but optional!
How to train before Sunday: Up to you! See this week’s training schedule for inspiration! When training, make sure to vary your workouts in order not to be stiff or have injury tendencies when we start on Sun: remember that your body should last for 10 weeks (not only 10 days...)!
How to prepare for each Sunday training session: Sleep & eat well, but no later than 1-1,5 hours before training is set to start, or else you might cramp up. For this HILLS session, please eat a little bit extra (preferrably carbs, a few hours before running) to make sure you don’t run out of energy. Also, make sure to drink enough – we will have water onsite, but bring your own in case you’re a big drinker!
This Sunday’s Theme:
Running, jogging, walking or a combination of above - the hills will provide you with a varied workout! Theme for this session is HILLS: using up and downs for both endurance training, strength & speed at the same time! Details on next page!
Copyright: HeyRunning Camp 2012. All rights reserved.
What to bring:
Hills: the concept! “Hey, Beijing is one of the flattest cities in the world, so why would we want to run in the hills?!”. Running, nor distance running, is not only about training on a flat track or route. On the contrary, in fact. Running with no change in elevation, at an even speed, provides a consistent pounding and load on the same muscles and joints. In fact, running according to above is a very limiting way of training: the training effect goes down over time, and the injury risk goes up as we keep on tear on the same body-parts. We will take you to the hills, and improve not only endurance, but also strength and speed. Run in the right way, and you’ll also strengthen muscles around knees and wrists, providing extra injury prevention for your pre-BJM training!
Copyright: HeyRunning Camp 2012. All rights reserved.
More about this, and more running tips (!), on Sunday!
Schedule explanation! Intervals!
These sessions aim to increase speed and/or fast endurance.
Runs!
Use the Runs in order to find your own pace. Try to time your rounds to find and maintain your speed!
Distance!
Use distance sessions to build up stamina. Be careful not to push yourself too hard, too long. Avoid injuries! Try instead to find a pace that you can maintain for the whole run.
Your choice!
* Fartlek: when you vary our speed during runs in spontaneous or pre planned pace increases (i.e running fast 15 seconds, jogging for a while to catch your breath, then another outburst). Fartlek should be run as long as pae in outburst are not decreased by ehaustion - i.e do it as long as you feel strong & fast!
Sources for inspiration! Technique tips: http://www.teamoregon.com/publication/online/junrun.html Hill running with Scott Jurek: http://trailrunningblog.com/2008/10/06/scott-jurek-hill-running-tips/
Copyright: HeyRunning Camp 2012. All rights reserved.
Becoming a good runner is not anly about running. Take the opportunity to attend a different sport one or more days every week to keep overall fitness, avoiding injuries and perhaps most importantly, building up an urge for your next run!