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2011 Learn to Run Syllabus
This will guide the process for reading assignments and will be supplemented by Wednesday classes and blog postings. Content is subject to change (I will seek to provide timely notice)
Course objectives:
· Students will learn how to get started in a recreational running program with their personal goals for fitness and distance emphasized.
· Students will strive to build strength, flexibility, running economy and a nutrition program to support and maintain an injury free running program.
· Students will learn about various types of cardiovascular conditioning related to running and will complete a training plan of approximately five months to prepare for a race of their choosing in the autumn of 2010. (Forest Festival 10K race on Sunday, Oct 2nd)
· Group runs will occur most Wednesdays and a topic will be emphasized from the assigned reading and text during this time.
· Class will meet weekly for a presentation on running topics, to be given by the instructor, co-instructor and guest speakers.
· Students will read assigned materials and ask questions about many different coaching and training techniques written by Arthur Lydiard, Jeff Galloway, Tom Holland, Danny Dryer and the FIRST program. We will train, not strain to bring participants to the starting line of their goal race uninjured, in a supportive environment, with the enthusiasm to continue running as a lifetime sport.
Week one - Carl
Shoe catalogs and running shoe guidelines, coaching guidelines for your plan. Homework – good shoes and socks if you do not have these, Q&A about equipment. How to do a starter run (10 min workout)
Homework – consult your physician and tell him what you plan to do & why
Week two - Carl
Shoe catalogs and running shoe guidelines, coaching guidelines for your plan. Homework – good shoes and socks if you do not have these, Q&A about equipment. How to do a starter run (10 min workout) We’ll get into additional topics as we have time today, like a goal planning session for our various levels of runners.
Your running plan and log book and how to use it, stretches booklet, core strength booklet, what to wear running, sports bra supplement for women. Initial running form discussion.
Homework- baseline resting pulse, BP, and resting respirations to map your progress – record these in your running log book
Reading: The Marathon Method, Tom Holland, pages 17-25, 34-54
Week three - Lori
HEAT injuries and rising temps, Hydration - How much water and when?
Homework - sweat test to calculate water lost on a 30 minute run
Reading: The Marathon Method, Tom Holland, pages 65-69, 70-81
Week four – Lori rest week, drop training volume by 10% or lower pace by 1:00/mile
What makes us faster? A discussion of running adaptations, running routes resources,
Homework - use your car odometer to map a running loop you’ll enjoy. Visit USATF website and WalkJogRun website for area routes
Reading: The Marathon Method, Tom Holland, pages 102-104, 114-120
Week five - Lori
Nutrition for runners, appropriate hydration for running, building a weekly menu and fueling plan.
Homework - read 15 foods for the runners shopping cart by Liz Applegate at Runnersworld.com
Reading: The Marathon Method, Tom Holland, pages 180-203
Week six - Carl
Pacing and form, running economy, Injury prevention guide
Homework – use a watch on your run to see if you can run a “negative splits” run – 5 sec/mile faster on the return leg of your out-and-back course
Reading: The Marathon Method, Tom Holland, pages 83-100
Week seven
Rest & why you need it, The Mix workout plan, web resources and podcasts
Homework - breathing capacity enhancement videos:
http://www.runnersworld.com/article/0,7120,s6-238-263-266-12996-0,00.html?cm_mmc=training-_-2009_05_05-_-training-_-INJURY%20PREVENTION%3a%20Breath%20Enhancers
Reading: The Marathon Method, Tom Holland, pages 205-212
Week eight – rest week, reduce mileage by 10-15% by volume not by dropping a run
The pelvis & abdominal workout and a discussion of where we draw running economy from.
Homework: use a full length mirror to examine your normal standing and sitting posture and look for asymmetry as well as way you could be better balanced on your feet, or have better air exchange
Week nine
Goals and motivation for runners, breathing right
Reading: The Marathon Method, Tom Holland, pages 109-114
Homework: chose a recipe from http://recipes.runnersworld.com/homepage.aspx to try and share with classmates on week 13 of class when we talk further about nutrition for runners.
Week Ten
Foot care, socks and race preparation
Homework - begin softening and reducing callus material on feet and maintain toenails
Week Eleven
Time trials, and track workouts a basic primer in the next stage of training
Week Twelve – rest week, drop training volume or lower pace by 1:00/mile
Breathing right, discussing the acid base balance, your PE, and better rhythm
Week Thirteen
Hill work according to Arthur Lydiard and why mountaineers are better runners
More on Nutrition – what makes good fuel? Recipe exchange day – bring photocopies of your favorites to share
Week Fourteen
Why we suffer – more on the mental aspect of running and how it affects your race goals - psychoimmunology
Week Fifteen
Your most embarrassing running questions answered
Barefooting – what is it and why would I consider this?
Week Sixteen
Race day preparation handout, The Better Taper, race day menu handout, caffeine explained
Homework - try you race day meal before your long run, for the next two or three long runs, documenting what worked and what did not work.
Reading: The Marathon Method, Tom Holland, pages 213-215, 219-224
Week Seventeen
Running on the Cheap – 15 tips to save your money for shoes
Road running survival tips for your long runs
Week Eighteen
Q&A regarding fueling and hydration strategy, and a lesson in hyponatremia
Reading: The Marathon Method, Tom Holland, pages 225-234
Week Nineteen – begin adding 1hr of extra sleep each evening – now until race day
Planning your next running goal, revisit running form
Homework - take your baseline resting pulse, BP, and respirations to map your progress – mark your calendar for when you’ll start running again after the race.
Homework - try you final decision on the race day meal, before this week’s long run
Reading: The Marathon Method, Tom Holland, pages 203-204
Week Twenty – taper week, we reduce miles by 15% and add sleep each evening. Please eat right!
Recovery techniques, post race plans, events list, Runner Time Management
Homework – 6 days after your race, take resting pulse, BP and respirations to see if you are ready to resume running and then begin looking for your next race…
Reading: The Marathon Method, Tom Holland, pages 235-237
