Practice Schedule - Binghamton University Running Club
PRACTICE SCHEDULE FOR FALL '13
We will meet up in the West Gym Lobby. Official practices will start sometime the week of September 8th, though it is not uncommon for members to rendezvous for an unofficial practice the first week of school.
Please be on time as we generally leave no later than 15 minutes after the stated departure times, although this could depend on who is leading/organizing that practice.
|Monday - Friday
|Saturday & Sunday
||Talk to captains
|Monday and Thursday
||Unofficial (at Events Center Indoor Track)
|Tuesday and Thursday
||Unofficial (talk to Maggie Coughlin)
The above chart will be modified to include unofficial practices as the semester gets going. People who can't make it to a practice on a certain day may get together at another time of day, and are encouraged to add their time of run to the chart above. If you're ambitious, you can even set up a "two-a-day" or "double" practice if others are interested.
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.
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 a "comfortably hard" pace. Typically, this is a pace that is 20 seconds slower than your 5K pace, though this can vary greatly from person to person. The pace you're looking for is the point at which you start to feel strained in your breathing. Don't go much faster than that, though. In other words, don't race it! 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. They can be done to get you used to a given race pace, or to increase your rate of oxygen consumption somewhat. 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. 60-90+ minutes.
Speed work - Run at a pace very close to your top speed for 60-400 meters, concentrating on good form. Do these on a track for speed, or on a hill for power. Run the shorter end of the suggested distances unless you know what you're doing; anaerobic power adaptations can negate some aerobic adaptations. 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 - Some peoples' bodies need rest after all that it's done. Alternatives are easy swimming, light biking, etc.
- 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: Can be done once or twice a week. Plyos are beneficial to explosive strength, agility, running economy, and form, since they teach your muscles to use elastic energy that is stored upon landing on the ground. Examples include hopping over hurdles and bounding while minimizing ground contact time.
- 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.