The University of Hong Kong HKU Marathon Team 2014
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Training Resources

Workshops

Effective Training to Improve Your Marathon Performance

n   Understand Your Heart Rate: Establishing Safe and Effective Zones for Training

n   Dynamic Warm Up Drills and Core Training

n   Weight Training and Stretching Exercises: To be a stronger and healthier runner

Group Running Sessions

n   Session 1: December 7 at the Happy Valley Recreation Ground

n   Session 2: December 14 at the Shatin Sports Ground

n   Session 3: December 21 at Central and Island South

n   Session 4: December 28 at Kennedy Road and Bowen Road

n   Session 5: January 1 at Kennedy Road and Bowen Road

n   Session 6: January 11 at Kennedy Road and Bowen Road


Effective Training to Improve Your Marathon Performance

Date:

December 21 and 28, 2013, and January 4, 2014 (Saturday)

Time:

11:00am 12:30pm

Gathering point:

Spectator Stand, Athletic Track of the Stanley Ho Sports Centre, HKU
(香港大學何鴻燊體育中心)

Description

At this 3-day workshop, participants will learn more about using their heart rate to gauge their efforts. The heart rate is a pretty good indicator of exercise intensity. Participants will learn how to monitor their heart rate so they can train more effectively.

In addition, participants will learn about running drills and injury prevention in core training. This will be useful for runners of all abilities.

Participants will also learn weight training techniques and flexibility exercises so they can become stronger and healthier runners.

Instructors

Mr Pang Siu-chuen and Mr Kevin Tang
Exercise Specialists, HKU Institute of Human Performance

Mr Pang Siu-chuen is an Exercise Specialist at the Active Health Clinic, HKU Institute of Human Performance. He obtained his Bachelor Degree in Sports Science and Leisure Management from The University of Hong Kong in 2007.

Chuen is also a NSCA-Certified Strength and Conditioning Specialist, NSCA-Certified Personal Trainer, and NASM-Certified Personal Trainer. He is responsible for fitness and health training for athletes as well as leisure runners.

Mr Kevin Tang is an Exercise Specialist at the Active Health Clinic, HKU Institute of Human Performance. He obtained a Bachelor Degree in Sports Science and Leisure Management from The University of Hong Kong in 2006.

Kevin is also an ACSM-Certified Health & Fitness Specialist and a NSCA-Certified Personal Trainer. He is responsible for organising activity programmes as well as coaching speed and fitness programmes at the Active Health Clinic.

What to bring

             Heart rate monitor, if you have one.

             Sport attire, e.g. shirt, shorts, and running shoes

Reminder

Please have your breakfast 1-2 hours prior to each session

Class size

50 people (minimum 20 people)

Registration

Click here

Group Running Sessions

Session 1

Date:

December 7, 2013 (Saturday)

Time:

7:30am

Gathering point:

Happy Valley Recreation Ground (in front of the Changing Rooms)
跑馬地遊樂場
 

Route

Happy Valley Recreation Ground > Blue Pool Road > Bowen Road

Instructor

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

Registration

Join the HKU Marathon Team facebook group, and leave a message.

Session 2

Date:

December 14, 2013 (Saturday)

Gathering point:

Shatin Sports Ground
沙田運動場
 

Route 1

Sha Tin Sports Ground (Bike Path) Twin Bridge (along Shing Mun River) Tolo Harbour (towards Tai Po direction) passing Science Park Yuen Chau Tsai Park Sha Tin Sports Ground

            Distance: 20 km

            Gathering time: 7:30am

Route 2

Sha Tin Sports Ground (Bike Path) Hong Kong Heritage Museum at Shatin

Lion Rock Bridge Twin Bridge (along Shing Mun River) Sha Tin Sports Ground

            Distance: 8.5 km

            Gathering time: 9:45am

Instructor

Ms Pauline Tse

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

Registration

Join the HKU Marathon Team facebook group, and leave a message.

Session 3

Date:

December 21, 2013 (Saturday)

 

Route 1

Central Ferry Pier No. 4 Man Kwong Street Chung Kong Road Western Fire Services Street Eastern Street Third Street Pokfulam Road Bisney Road Consort Rise Victoria Road
Sha Wan Drive

            Distance: 6.7 km

            Gathering time: 7:25am

            Gathering point: Central Ferry Pier No. 4中環四號碼頭

Route 2

Sha Wan Drive Cyberport Victoria Road Pokfulam Road Shek Pai Wan Road Aberdeen Praya Road Wong Chuk Hang Road Wong Nai Chung Gap Island Road Repulse Bay Road Beach Road return to HKU Stanley Ho Sports Centre

            Distance: 22 km

            Gathering time: 8:15am

            Gathering point: Main Entrance of HKU Stanley Ho Sports Centre香港大學何鴻燊體育中心正門
(the session will start, when the running group of Route 1 arrives)

Instructor

Ms Pauline Tse

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

Registration

Join the HKU Marathon Team facebook group, and leave a message.

 

Session 4: December 28 at Kennedy Road and Bowen Road

Date:

December 28, 2013 (Saturday)

 

Route

Hong Kong Park Sports Centre Kennedy Road Bowen Road via Bowen Drive Hong Kong Park Sports Centre

            Gathering time: 7:15am

            Gathering point: Hong Kong Park Sports Centre香港公園體育館

Instructor

Ms Pauline Tse

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

Registration

Join the HKU Marathon Team facebook group, and leave a message.


Session 5: January 1, 2014 at Kennedy Road and Bowen Road

Date:

January 1, 2014 (Wednesday)

 

Route

Hong Kong Park Sports Centre Kennedy Road Bowen Road via Bowen Drive Hong Kong Park Sports Centre

            Gathering time: 10:00am

            Gathering point: Hong Kong Park Sports Centre香港公園體育館

Instructor

Ms Pauline Tse

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

Registration

Join the HKU Marathon Team facebook group, and leave a message.

 

Session 6: January 11, 2014 at Kennedy Road and Bowen Road

Date:

January 11, 2014 (Saturday)

 

Route

Hong Kong Park Sports Centre Kennedy Road Bowen Road via Bowen Drive Hong Kong Park Sports Centre

            Gathering time: 7:45am

            Gathering point: Hong Kong Park Sports Centre香港公園體育館 (opposite to the Peak Tram Station)

Instructor

Ms Pauline Tse

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

Registration

Join the HKU Marathon Team facebook group, and leave a message.

 

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