The University of Hong Kong HKU Marathon Team 2018
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Training Resources

 

  

The HKU Centre for Sports and Exercise has prepared the following FREE training seminars and 2 Marathon Clinics to help you perform your best at the upcoming Standard Chartered Hong Kong Marathon 2018:



Training Seminars


Seminar 1 - [Beginner-friendly] How to prepare your 1st race at the Standard Chartered Hong Kong Marathon – The essence of training and ways for injury prevention
Date: Nov 21 (Tue)
Time: 1830 – 2000
Venue: Convocation Room (Room218), 2/F, Main Building, HKU (
Map)
Speaker: Mr. Kenneth Liang
Medium: Cantonese

Seminar 2 - [Beginner-friendly] How to prepare your 1st race at the Standard Chartered Hong Kong Marathon – Basic technicality of "good" running form and way to construct a systematic running programme
Date: Nov 23 (Thur)
Time: 1830 – 2000
Venue: LE3, LG1/F, Library Extension Building, HKU (
Map)
Speaker: Mr. Kenneth Liang
Medium: Cantonese

Seminar 3 - Preparation and Performance – How much, how hard and how often should you train to get the most out of your training goals? This seminar will explore training intensity, volume and frequency, running economy, and how to set out your 10k, Half Marathon, or Full Marathon race plan and preparation.
Date: Nov 30 (Thur)
Time: 1830 – 2000
Venue: Convocation Room (Room218), 2/F, Main Building, HKU (
Map)
Speaker: Dr. Michael Tse
Medium: English

Seminar 4 - What you should eat and drink to help you complete your distance event – Key areas on carbohydrates need before, during the run, and also fluid balance issues
Date: Dec 7 (Thur)
Time: 1830 – 2000
Venue: KB115, 1/F, Knowles Building, HKU (
Map)
Speaker: Dr. Duncan Macfarlane
Medium: English



Marathon Clinics

Day 1 (Nov 25)
Venue: #Stanley Ho Sports Centre Track, Sandy Bay (Map)

• 0830 – 0900: Registration at stadium, get changed
• Talk:
1. 0900 – 0930: [MT] – Know your body, preparing to run long and fast
2. 0930 – 1000: [GJ] – Herat rate monitoring and training zones
• Practical:
3. 1000 – 1010: General warmup
4. 1010 – 1025: Pre-run specific warmup routine
5. 1025 – 1040: Running posture and pacing
6. 1040 – 1110: Time trial to determine training zones
7. 1110 – 1140: Interval running trials to improve high-end aerobic capacity
8. 1140 – 1200: Cool-down, static stretching, wrap up



Day 2 (Dec 9)
Venue: #Stanley Ho Sports Centre Track, Sandy Bay (Map)

• 0830 – 0900: Registration at stadium, get changed
• Talk:
1. 0900 – 0930: [TBC] – Myofascial release and post running injury prevention methods
2. 0930 – 1000: [KL] – The runners’ foe – conditioning programme for preventing the runner’s knee
• Practical:
3. 1000 – 1010: General warmup
4. 1010 – 1025: Pre-run specific and dynamic warmup routine
5. 1025 – 1045: Agility drills to improve movement efficiency – ladders, low hurdles, hops and jumps
6. 1045 – 1115: Time trial to determine training zones or see improvement
7. 1115 – 1145: Strength training for stability, mobility and injury prevention
8. 1145 – 1200: Cool-down, static stretching, wrap up


#Please use public transport – Green Mini Bus No. : 10, 10X, 58, 58A, 59(Get off at the main entrance of the sports centre, for more details on the detailed mini-bus routes, please click here)



Speakers of Seminars

Dr. Duncan Macfarlane
Head of Service, Centre for Sport and Exercise
Duncan was trained at Otago and Oxford University and currently is an exercise physiologist who researches in a several areas of applied work physiology across a range of disciplines, including sports science, public health, medicine, pediatrics and geriatrics. He is Hong Kong's only Level III ISAK accredited kinanthropometrist and is a Fellow of the American College of Sports Medicine.

Mr. Kenneth Liang
Health and Fitness Officer, Centre for Sport and Exercise
MSc, Sport medicine (CUHK), BPE, U of Alberta (major in coaching), National Coaching Certificate Programme Level 2 coach, Canada, Certificate of International course for athletics coaches (British Amateur Athletics Board), Ex coaching director for the Hong Kong Amateur Athletics Association

Dr. Michael Tse
Assistant Director, Centre for Sport and Exercise
Michael is an exercise scientist with particular focus on the areas of strength and endurance and has worked with many Hong Kong elite athletes from numerous sport disciplines. He is known to be amongst the first pioneers to develop the field of strength and conditioning in Hong Kong. Michael has a PhD, MBA and BSc in exercise science; he is a Certified Strength and Conditioning Specialist with the NSCA, an international level 2 Triathlon Coach with ITU, and a Certified Clinical Exercise Physiologist with ACSM.

 


 

  

 

 

 

 

 

 

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