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PRACTICE SCHEDULE FOR FALL 2010
Due to the renovation of the east gym, we are moving our primary practice location to the shaded area by the Old Union, just across the path from the Peace Quad.
Please be on time as we generally leave 5-10 minutes after the stated departure times.
Our first official practice will be on Tuesday, September 14th.
And yes, the outdoor track is still open.
| Day
| Time
|
| Monday - Friday |
4:30 PM |
| Saturday & Sunday |
3:00 PM |
Please feel free to come to any practice, even if you have never attended before, but note that weekend practices may be sparsely attended, since members of the club may be travelling that weekend, or they just have other plans.
We usually have dinner on the weekdays after practice, so if you can't make it to practice, you can join us for dinner at the Dickinson dining hall at around 6 PM.
Plans are currently being made to include a seperate strength-training session for those who are interested.
EXPLANATION OF SOME OF THE CLUB'S TYPICAL WORKOUTS:
Easy Run - Take this gently, pushing a little bit, but run consistently. Try not to slow down or stop. 30-60 minutes
Tempo Run - These are 3-5 mile runs at about 20 seconds per mile slower than current 5k race pace. Don't treat it as a race! If you don't know the pace, think "comfortably hard." 20-30 minutes.
Recovery Run - Take it slow and relax, concentrate on keeping good form. 20-40 minutes.
Intervals - Usually done at the track, these are repetitions of a specific distance at a fast pace, with a recovery in between bouts of running that's about equal to the time spent running. Very taxing.
Long Run - Run at a consistent clip throughout, the pace is not the main challenge of a long run, it is the time spent running. 45-90+ minutes.
Speed work - Run at a pace very close to your top speed for 200-400 meters, concentrating on good form. Do these on a track for speed, or on a hill for power. Take as much rest as you want between each, but make sure not to take too much or your muscles will cool down before the workout is over.
Off Day - Don't run! Your body needs to rest after all that it's done. Alternatives are easy swimming, light biking, etc.
Miscellaneous:
Core workouts: Doing abdominal workouts 2-3 times a week will greatly benefit runners. Try mixing it up between fast crunches, slow sit-ups, planks, etc.
Plyometrics: Once or twice a week, plyos are beneficial to explosive strength, agility, and form. Consists of high knees, butt kicks, bounds, etc.
Strides: Easy runs may keep you in shape, but you may lose some speed anyway. After an easy run, you may want to do a few short (50-100m) sprints to keep that speed.
Diet: An overall healthy diet will help you train better, feel better, and be in great physical shape.
Sleep: Running is tiring! Sleep means recovery, and everyone appreciates a good night's sleep.
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