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 1. Setting Goals for Yourself - Short Term & Long Term

 Key points: goals must be realistic and attainable to avoid getting discouraged which would ultimately result in you stopping your training.
  1. Must be willing to adjust goals in the event of setbacks (injuries etc.)
  2. Have a diary to see if you are heading towards achieving your goals
  3. Short Term - run a 10km race in the fall, get workout done today
  4. Long Term - to complete my first marathon in 2 years.

 2. Designing Your Own Training Program

 Key points: designing our program is very much like building a house. We must begin by building a foundation, then put up the outer structures and then finally finish off with the roof.
 
 Factors to consider: How much time do I have to train each day
  1. What type of weekly commitment can I make
  2. Training facilities available to me
  3. What is my current fitness level
  4. Decide on distances to run each day
  5. Determine number of workouts per week to do
  6. Select what to do on each day (hard easy principle)
  7. Keep a log of what you have done.

 3. Description of the Types of Running - Base Training
 
 Continuous runs: steady run at race pace (26 to 100 minutes)
 
 Fartlek: change of pace runs of various distances of the athletes training.
 

 4. Description of the Types of Running - Putting up the Walls
 
 Continuous runs: steady run at race pace (26 to 100 minutes)
 
 Tempo runs: repetition over long runs
 
 Hill repeats: repeated runs up and down hills.
 

 5. Description of the Types of Running - Last Phase
 
 Intervals: fast runs over short distances (short recovery)
 

 6. Biomechanics of Running
 
 Key Points - Stay upright (great posture) with your head, shoulders and hips are lined up over the feet.
  1. Chest forward and up
  2. Foot plant try not to land too heavy on the heels or too far on the toes. Be natural.
  3. Arm action will vary from athlete to athlete, but they should swing naturally from the shoulders. Do not allow your arms to cross the midline of your body.
  4. Never lengthen your stride, rather develop turnover.

 7. Hot weather Running

 Key Points: heat exhaustion can be extremely dangerous. First sign stop running immediately, cool off and get medical attention.
 
 Signs include: loss of concentration, clammy skin, sweating stops, nausea, slurred speech, hot and cold flashes
 
 Precautions: drink 2cups of H20 before and 1 cup for every 15 minutes you run, wear a vented cap, protective sunscreen, adjust the intensity of your training. Increase your vitamin C intake as it natural defense against heat stroke, cramps etc. Run early in the morning, eat plenty of fruit
 

 8. Medicine Ball Circuits:

 Great way to improve and develop ones strength. Will go over various upper and lower body exercises. (ex: chest pass, overhead pass, soccer pass, soccer push pass, chopping wood, rotary side front toss, rotary side back toss etc.)
 

 9. General body strength exercises:

 One day we will go over upper body exercises (dips, pushups, chin-ups etc). Another day we will cover lower body exercises such as lunges, squats, Jane Fondas
 

 10. Warming Up:

 Gets the body and mind prepared for the upcoming physical activity. Best sign to tell if you are warmed up is perspiration. Areas to cover would be starting slowly and then gradually increasing the intensity, stretching of various muscle groups, accelerations etc.



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