CROSS COUNTRY SUMMER TRAINING ADVICE
Champions are made when no-one is watching…..RUNNING THIS SUMMER will be essential if you want to begin the cross country season in September prepared.
Below you will find information on how to develop a personal training plan. The focus is on distance running (cardiovascular fitness) as no matter where we are in the world, we can always go for a run.
Often the best approach to running is to keep it simple. You have to fit training around family, work, education and social constraints.
Key considerations in training plans:
Irrespective of age, gender or ability certain general principles apply:
- Training needs to meaningful~train specifically for your goal/event ie be able to run 10 mins without stopping, make the WIS cross country team
- Set realistic and achievable personal targets
- Modify your training if you are unwell (or injured)
- Quality of training is always more important than quantity
- Keep a simple training diary noting distances/times
- Include adequate Rest and Recovery
Important elements in training:
Good running technique should be constantly developed and applied.
- High knees, high leg back lift and good arm action are all essential for quality running
- Developing good foot speed, a good stride and regular cadence
- Varying levels of speed should be practiced so one can adjust the running pace to the distance run
- Developing general overall endurance capability is essential
The four major training components for improving your distance running:
These are common to any runner irrespective of ability or gender. Ideally you should carry these 4 runs out weekly:
- The Long Run is done at a steady pace after which one should be tired but not exhausted. Depending on the runner’s experience, and objectives, the distance can be progressively increased until an optimum distance is reached.
- The Hard Run is run much harder on a hilly route or, much quicker on a gentle undulating route. The distance should be about half the Long Run distance. This run can be done on / off road. One should feel more tired after this run.
- The Speed workout is concerned with real speed. It can be an interval speed session with shorter distance repetitions ie 6 x 400m. Increase the number of reps every week until you reach 12 x 400m. You should feel exhausted after this session
- The Easy Run is primarily a recovery run but still putting miles in the legs. Use it to concentrate on running style and technique.
Below you will find links to a variety of programmes that can be modified to suit your individual needs and circumstances:
http://rw.runnersworld.com/training-plan-finder/index.html?section=run-a-5k
http://www.coolrunning.com/engine/2/2_4/146.shtml
https://runnersconnect.net/5k-and-10k-training/
http://strengthrunning.com/2013/07/how-to-train-for-a-5k/
http://www.coolrunning.com/engine/2/2_4/139.shtml
WIS will enter any interested runners in the AVOHK series of 5km races. http://www.avohk.org/ If you would like to be entered please let us know.
27th August Race 1: Bowen Road
10th September Race 2: Tai Tam Tuk Reservoir
24th September Race 3: Wanchai Gap Playground
8th October Race 4: South Bay
Additionally there are many races you can individually enter to aid your preparation- Check out http://www.26coaching.com/races.html for more details.
July 10th Repulse Bay Beach Aquathon Race 2 – HKTRIA
August 7th Tai Po Aquathon Race 3 – HKTRI
August 14 Southern District Cross Country Run – SDH
September 4th Tseung Kwan O Aquathon Race 4 – HKTRIA
Remember…
‘Champions are made when no one is watching’
Please contact a member of the Faculty of Physical Education and Sport if you have any questions
Happy Running!!
