A handful of them will be running for the 3K and 5K distances, while most of the "Barako" in the office from the Field Services and Logistics department would be challenging themselves for the 10K category. Realizing that 99% of them will be first timers or are not yet into the sports of running, Leo and I decided and proposed a mini-training/running clinic for them and we're glad that it was immediately approved by our HR head.
Digging back my stocked knowledge from my own trainings, seminars, and experiences gained from running, I was able to prepare a training plan specifically designed for our "busy" schedule. With only a few weeks left before the event, while also considering the ongoing twice a week bowling tournament for most of the fun run participants, ongoing project deadlines, and everyone's schedules (mine as well), we could only hold the trainings on the remaining three Saturdays prior to the event.
|First session attendees|
I know a 3-day running clinic (one session each week) would not be enough to prepare them into a race-ready fitness level so I've decided that it would be best to just give them a kind of "running activation" training program. The training will not purely concentrate on mileage familiarity but will also be composed of activities that will prepare and activate their running body - joint flexibility, core strength, balance, and leg muscles.
I was having doubts if the clinic will be attended by those who confirmed to join. Arriving at around 6AM of June 16 for the first session, I saw a lot of people doing their own trainings. Some runners wearing green singlets with tagline at the back "Kaya mo 'yan!" caught my attention freezing me for a moment then suddenly... oh crap, I totally forgot that I also have my own Milo APEX trainings each Saturday. Now I would be missing 4 Saturday trainings aside from other weekday sessions that I have already missed and might still miss.
The plan for the first day Strathletes' training is to introduce and give them some idea about the basics of running starting with the proper running form and posture of the head, shoulders, arms, back, hips, legs and foot; proper breathing; ideal warm-up to do before running; and the post-run cooldown stretching.
|Drills to activate the proper running form|
The second training session was introduced with dynamic warm-up like the first session and mixed with some dynamic stretching to prepare them for the main workout that will help expand their lung capacity, strengthen the legs, and fire-up the fast-twitch leg muscle fibers. After the workout, the 3k participants lead by Mack did a fun-filled 2.2km and 3.3km easy run for the 5k participants lead by Leo. Cooldown stretching followed afterwards.
|One of the leg workouts|
The last session of our training was much attended than the previous two sessions and more first timers (from running and for the training) also came. The training plan for this session was slightly modified for the anticipation of those who would join the running clinic for the first time.
After the workout, it was followed with a 3.3km easy run for the 3k participants lead by Ian and sweeped by Mak while 5k participants did a 4.4km lead by Leo and Roy as the sweeper.
|Soon-to-be Diadora models?|
|Last day session attendees|
More photos of the training from my facebook album.