The University of Hong Kong HKU Marathon Team 2013
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Training Resources

Seminars and Workshop provided by the Institute of Human Performance, HKU:

- SEMINAR 1
The 3 Ps of Marathon Training – Precaution, Preparation, and Performance
- SEMINAR 2
Seminar for Beginners - How To Prepare Your First 10km Race
- SEMINAR 3
Seminar for Intermediate Runners - The Pre-Race Preparation
- SEMINAR 4
Nutrition and Hydration for Race Preparation
- WORKSHOP 1
Understand Your Heart Rate: Establishing Safe and Effective Zones for Training and Performance
- TRAINING WORKSHOP
Weekend training at sports ground


SEMINAR 1
The 3 Ps of MarathonTraining – Precaution, Preparation, and Performance

Date: November 30, 2012 (Friday)
Time: 6:45 - 7:45pm
Venue: Lecture Theatre LE3, Library Extension, Main Campus [HKU Map]
Description: Many people engage in their first marathon without really knowing what it will entail. Endurance running has many benefits but also there are potential risks which individuals should know about. For some people it is participation in the marathon that is important to them and they just want to get through it without injuries and enjoy the day. For others, personal best performance is the objective. In this session we will discuss about the 3 Ps and give guidelines on what can be done to carry out training both safely and effectively, whether your goal is participation or your peak performance. This session will be lecture based and plenty of time will be provided for Q & A.
Speaker: Dr Michael Tse, Assistant Director of IHP

Michael is a sports science and strength and conditioning professional. He is Clinic Director of the Active Health Clinic of the Institute of Human Performance (IHP), HKU, and was formerly head coach of strength and conditioning at the Hong Kong Sports Institute where he worked with many world champion, Asian and Olympic Games athletes and medalist.

SEMINAR 2
Seminar for Beginners - How To Prepare Your First 10km Race

Date: December 8, 2012 (Saturday)
Time: 2:00 - 3:15pm
Venue: Lecture Theatre T5, Meng Wah Complex, Main Campus [HKU Map]
Description: This seminar targeted to the novice runners who want to finish their first race. Mr Liang will introduce the bare necessities of training, proper conditioning programme and give you some guidelines on how to train progressively. 
Speaker: Mr Kenneth Liang, Health and Fitness Officer of IHP

Kenneth is a Certified ACSM Clinical Exercise Specialist and NSCA Strength and Conditioning Specialist. He is an experienced running coach who was also the Coaching Director of the Hong Kong Amateur Athletics Association from 1989-94.

SEMINAR 3
Seminar for Intermediate Runners - The Pre-Race Preparation

Date: December 8, 2012 (Saturday)
Time: 3:15 - 4:30pm
Venue: Lecture Theatre T5, Meng Wah Complex, Main Campus [HKU Map]
Description: This seminar will introduce the essences of running performance and ways of a systematic training approach for race preparation. Mr Liang will have a more in depth discussion on the physiological and technical components of training and how you can improve your running performance.
Speaker: Mr Kenneth Liang, Health and Fitness Officer of IHP

Kenneth is a Certified ACSM Clinical Exercise Specialist and NSCA Strength and Conditioning Specialist. He is an experienced running coach who was also the Coaching Director of the Hong Kong Amateur Athletics Association from 1989-94.

SEMINAR 4
Nutrition and Hydration for Race Preparation

Date: February 1, 2013 (Friday)
Time: 6:45 - 7:45pm
Venue: Room MB217, Main Building, Main Campus [HKU Map]
Description: What we eat can have a huge impact on the energy required for prolonged physical activity. Not only is the type of food important but also the quantity, quality and timing of intake.
Speaker: Mr Glen Joe, Exercise Physiologist of the IHP

Glen is experienced in rehabilitation and fitness training for both athletes and general population. In the past years he worked for the New Zealand’s National sports teams and IHP Active Health Clinic on providing sports science services include biomechanics, exercise physiology, strength and conditioning and anthropometry.

WORKSHOP 1
Understand Your Heart Rate: Establishing Safe and Effective Zones for Training and Performance

Date: December 15, 2012
Time: 10:00am - 12:00pm
Venue: Gather at the Spectator Stand, Athletic Track of the Stanley Ho Sports Centre
Description: Heart rate is an indicator of exercise intensity. During the first part of this session we will explain how Heart rate can be used as a training guide for more effective training. Participants who own a heart rate monitor should bring this to the session. Please bring proper attire (shirt, shorts, and running shoes) to undergo running technique, training, and field testing. Ideally you should have eaten 1-2 hours prior to this session.
Speaker: Mr Pang Siu-chuen and Mr Kevin Tang, Exercise Specialists at IHP

Mr Pang Siu-chuen is fitness trainer in Institute of Human Performace. He graduated from a Bachelor Degree in Sports Science and Leisure Management at the University of Hong Kong. Chuen is a NSCA-Certified Stength and Conditioning Specialist, Certified Personal Trainer and NASM-Certified Personal Trainer. He is responsible for conducting fitness training to the public includes general population and athletes.

Mr Kevin Tang also graduated from a Bachelor Degree in Sports Science and Leisure Management at the University of Hong Kong. He is an ACSM-Certified Health & Fitness Specialist and NSCA-Certified Personal Trainer. He is responsible for organizing activity programmes as well as coaching speed and fitness programmes in the Active Health Clinic.
Quota: 50

TRAINING WORKSHOP
Weekend training at sports ground

Date: December 22 and 29 (Sat), 2012 and
January 5 and 12 (Sat), 2013
Time: Workshop 1A: 4:00 – 5:00 pm
Workshop 1B: 5:00 - 6:00 pm
Venue: Happy Valley Recreation Ground
Coach: Ms Pauline Tse

An HKU alumna, Pauline is one of the founders of HKU Marathon Team. She was the 1st runner-up at SCHKM Full Marathon (Women’s Master 2) in 2009 and the
1st runner-up at SCHKM 10Km (Women’s Master 1) in 2011. With a Master of Science Degree in Exercise Science, she is now a long distance running coach.
Quota: 30

Marathon Cheer


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