Wednesday Night Run Faster Workout for October 23rd + Information on Running Clinic Research Study Hello Everyone, For anyone who is interested in adding to our understanding of the elements that effect running performance (and Im hoping that is all of you!) our running clinic over the next few weeks will be a part of a study being conducted by our good friend Shannon Thompson. It requires that we do the same workout tomorrow night and in two weeks time (on November 6th). The workout Ive chosen is a classic VO2 max session, consisting of approximately 6 x 3 minutes of hard running with 3 minutes recovery. In order to maximize the number of participants in this study, well be running this workout on the track so that runners without pace monitors can track their pace accurately (as long as you at least have a regular watch that is). In the workout instructions below, Ive calculated the distance you should run for each of the 6 repetitions based upon the pace you know (or think) you can run for 10 km. The actual duration of these reps will likely fall between 2.5 and 3.5 minutes depending on your exact speed. Heres Shannons explanation of the study: Hello North Van Forerunners athletes, I am a student at Langara College, presently conducting a study on athletes, gender, and the use of training journals. I am looking for runners interested in participating in the study. If you are willing to take part, I will be very grateful! The more participants I have, the more valid my study becomes. As a participant, the following would be asked of you: - Attendance at the NV Forerunners running clinic on Oct 23rd and Nov 6th, ready to run a workout designed by Coach Jerry. - You will be asked to complete a questionnaire on Oct 23rd and Nov 6th. This will take approximately 30 mins. The questionnaire can be emailed to you, or if you are able to arrive at Forerunners by 6pm on those nights, it will be available then. - You will be asked to make a short journal entry regarding your running training after each of your workouts Mon, Wed and Sat between Oct 23rd and Nov 6th. Instructions and journals will be provided. - All participants who complete the study will be treated to post-workout goodies following the workout on Nov 6th. Also, all participants will be notified of the results once the data is complete. Your participation would be greatly appreciated! If youd like to take part, please email me at sthompsons.mail@gmail, and I will forward the questionnaires on to you. Or, they will also be available at North Van Forerunners at 6pm on Wed Oct 23rd. Many thanks, Shannon Thompson Fall Classic Half Marathon/10 km Clinic: Wednesday Night Workout #8 of 11 Workout Type: VO2 Max Repetitions Meeting Spot: Forerunners North Vancouver (980 Marine Drive) Time: 6:30 P.M. Cost: $5.00 Drop-In Warm-up: Mobility Routine + 1.7 km easy; form drills; 4 x 20 second strides 50 minute (and over) 10 km Runners: 6 x 600 meters 50 minute to 35 minute 10 km Runners: 6 x 800 meters 35 minutes (and under) 10 km Runners: 6 x 1000 meters * Pace Target: 20 to 30 seconds/km faster than your 10 km Goal Pace. E.g. A 50 minute 10 km runner should attempt to run 4:40/km or faster for this workout. * Recovery (walk): Starting each run on 6 minutes (e.g. If you run 800 meters in 3:20 you will get 2:40 recovery). Cool-down: 1.7 km easy + Injury Prevention Exercises For information on clinic packages, please go to forerunners.ca/clinics/north-vancouver/ or call us at the store at 604-982-0878.
Posted on: Tue, 22 Oct 2013 22:34:11 +0000
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