Gear up
for Standard Chartered Hong Kong Marathon 2019
The
HKU Centre for Sports and Exercise has prepared the following FREE
training seminars and Marathon Clinic to help you
perform your best
at the upcoming Standard Chartered Hong Kong Marathon 2019:
SIGN UP NOW
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 20 (Tue)
Time: 1830 – 2000
Venue: MG07, Main Building (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 (Fri)
Time: 1830 – 2000
Venue: LE3, Library Extension (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 28 (Wed)
Time: 1830 – 2000
Venue: LE3, Library Extension (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 (Fri)
Time: 1830 – 2000
Venue: KB115, Knowles Building (Map)
Speaker: Dr. Duncan Macfarlane
Medium: English
Marathon Clinic
Date: Dec 8 (Sat)
Venue: Stanley Ho Sports Centre Track, Sandy Bay# (Map)
(Instructors are qualified coaches from the Centre for Sports
and Exercise, HKU)
#Please use public transport – Green Mini Bus No. : 10, 58, 58A, 58M
(Get off at the main entrance of the sports centre)
0830 – 0900: Registration at stadium, put on HR monitors
Overview
0900 – 0920: General running program structure and importance training
variables (HR, RPE, VO2, LT)
Practical
0920 – 0935: General warmup
0935 – 0950: Pre-run specific and dynamic warmup routine
0950 – 1010: Running posture and pacing
1010 – 1030: Discussion of how to estimate VO2max and possible field
assessment for estimated VO2max.
1030 – 1045: (Rest) – Explanation of aerobic capacity, and benefits of
HIT training
1045 – 1115: Interval running trials to improve VO2max (Differentiate
into 3 groups based on est. VO2max)
1115 – 1130: (Rest) – Explanation of LT, and 30min LTHR test
1130 – 1145: Strength training for stability, mobility and injury
prevention
1145 – 1200: Cool-down, static stretching, wrap up
Speakers of Seminars
Mr. Kenneth Liang
Health and Fitness Officer, Centre for
Sports 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 Sports 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.
Dr. Duncan Macfarlane
Acting Head, Centre for Sports 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.
Register NOW
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