9. SPEED! HeyRunning CAMP - SPRING 2012 DATE: 10.33 Sunday May 6 2012 Hey runners! Let’s go Jamaican: on Sunday, it’s STRIDE! Location & starting time:
What to bring: Your regular running gear (shoes, t-shirt, shorts + watch (or, if you don’t have one, mobile phone) with lap timing functions is good but optional!). THIS TIME - not much need for watch!
How to train before the session: Up to you! This Sunday, we’ll be focusing on short drills. Essential is not how you’ve trained before, as long as you feel injury free and warm up properly! As usual: Before Sunday, for optimal training, make sure to vary your workouts in order not to be stiff or have injury tendencies.
How to prepare for each Weekend 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. 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: Regardless of distance - 4,9, 21, 42k - we’ll try to get you into the right pace for your targeted pace! Theme for this session is Pacing, i.e how you plan & execute your run. Details on next page!
Copyright: HeyRunning International 2012. All rights reserved.
The training will start this Sunday, 10.33 (!) in Chaoyang Park’s north part, Location 2 (map on website!) - registration between 10.20-10.30, by the big grass field just north of the big lake. Closest entrance gate is East Gate 1 in the northeast corner of the park, or North Gate 2. Coming from the West, you may also cross the park from West Gate 3 (roughly, a 8-10 minute jog)!
Speed in short! Hey! Almost any sport can benefit from a combination of speed and endurance. And hey, us folks at HeyRunning are no different! Most athletes spend the bulk of their training time focused on endurance, but speed training is a great way to kick your performance up a few notches notch. It will help us develop posture, increase our range of motion and grow muscular strength. As will as making us never lose another heads-on sprint at the end of a marathon! For speeding beginners: Note that proper sprint training will put a different and often also increased load on the body - so be careful not to go at it too hard the first times! This Sunday, we’ll to both train speed with focus on proper running form for fast running, and we’ll do exercises at both extreme speed (maximum effort, 4-20 seconds), adding some plyometrics, as welll as connecting those drills with medium-/long-distance running.
Sources for inspiration! Long-distance speedwork: http://www.runnersworld.com/article/0,7120 ,s6-238-263-265-13026-0,00.html Sprint training acceleration drills: http://sportsmedicine.about.com/od/runningworkouts/a/speeddrills.htm
Copyright: Swedish Running Camp 2011. All rights reserved.
More on Speed on Sun - happy weekend!