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Please refer to http://gonike.me/schkm_nrc for more details

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Program Objective: This annual Marathon Clinic aims to provide participants the comprehensive training guidelines and principles for the Standard Chartered Marathon 2017.
Program Characteristics:
The aim of the Marathon Clinic is to promote healthy running in the community. One of the key issues of healthy running is steady progression and regular training. To encourage participants adhering to this approach, participants who have regularly attending the marathon clinic classes with an attendance rate of not less than 75%, and fulfill one of the following criteria, will be nominated to represent “Marathon Clinic Team” to run the 2017 Standard Chartered Hong Kong Marathon:

  1. Participants who are the first time participants of the Standard Chartered Hong Kong Marathon 10KM race; or
  2. Participants who progress from 2016 Standard Chartered Hong Kong Marathon 10KM race to 2017 Standard Chartered Hong Kong Marathon Half Marathon race; or
  3. Participants who progress from 2016 Standard Chartered Hong Kong Marathon Half Marathon race to 2017 Standard Chartered Hong Kong Marathon Full Marathon race; or
  4. Participants who cannot complete 2016 Standard Chartered Hong Kong Marathon in 10KM, Half Marathon or Marathon in the specific time limit and want to have another attempt this year.

Remarks: Each participant must run in the same race as per the respective marathon clinic class that he/she has joined.

Course Quota and Entry Fee: 10KM Class $600* – 150pax (Include the entry fee of Hong Kong 10KM Challenge)
Half Marathon $600* – 150pax (Include the entry fee of Hong Kong 15Km Challenge)(FULL)
Marathon Class (A) $1200* – 50pax (Include the entry fee of Hong Kong Half Marathon Challenge) “One on One Laboratory Test Included” (FULL)Marathon Class (B) $700* – 50pax (Include the entry fee of Hong Kong Half Marathon Challenge) “No One on One Laboratory Test” (FULL)(*Entry fee does not include 2017 Standard Chartered Hong Kong Marathon’s entry fee)

 

Instructor: Dr Simon Yeung,
Associate Professor, Department of Rehabilitation Sciences,
The Hong Kong Polytechnic University
Main Language: Cantonese
Age: 16 or above for 10KM & Half Marathon Classes
20 or above for Marathon Class
Enrollment Date: 3 August 2016 (Wednesday)
Enrollment Deadline: 25 August 2016 (Thursday)
Enrollment Method:
  1. Please fill-in the entry form and kindly return the completed form with a separate crossed cheque to: HKAAA, Room 2016, Olympic House, 1 Stadium Path, So Kon Po, Causeway Bay, Hong Kong(*Please state ‘Marathon Clinic’ on the envelop*)
  2. Successful applicants will be informed via email. If you do not receive an ‘Acceptance Letter’ by 1 September 2016 (Tuesday), please call 2504 8220 for assistance.
Dress code: Comfortable sportswear
Important Notice:
  1. Weather – if Red/Black Rainstorm or Typhoon Signal No.8 is hoisted at 6:00am (for Morning Session), 11:00am (for Afternoon Session) or 2:00pm (for Evening Session), the clinic on that day will be cancelled. Entry fees are non-refundable.
  2. Please reserve time to register and change the sportswear.
  3. Please bring along student card for registration and arrive 10 minutes before the lesson.
  4. While organizer will purchase the third party insurance schemes, participants are expected to be responsible for their individual insurances.
Enrollment Form: Click here
Class Content: 10KM Class
Half Marathon (FULL)
Marathon Class A  (FULL)
Marathon Class B (FULL)
Enquiry:

Please call (852) 2504 8220 or email to [email protected]

Training tips

Diet Guide for Vegetarian Runners

Manage Holiday Eating

Ms. Sylvia LAM

Accredited Practicing Dietitian (Australia)

Chairlady, Hong Kong Dietitians Association

A balanced vegetarian meal works just as well as a normal meal with meat for long distance runners. Most importantly, balancing different nutrients such as protein, carbohydrates, fat, iron, calcium and B12 is essential. As Marathon running is exceptionally energy demanding, runners would need an extra 30-70% of energy compared to an ordinary person; carbohydrates, proteins and iron are major sources of energy. Since energy density is usually lower for vegetarian meal, athletes should pay attention to the amount of consumption and get enough energy before practice and the race.

Suggested Nutrient Distribution:

Carbohydrates: 60-65%. (7 – 10 grams of carbohydrates per kg body weight)

Sources: Rice, pasta, bread, potatoes, sweet potatoes, fruits, breakfast cereals, fruits juices, dried fruits.

Protein: 1.3 – 1.8 grams per kg body weight:

Sources: Tofu, tofu burger, soy chicken, nuts, soy milk, dried beans, bean curd, hummus(eggs and milk if they are ovo-lacto vegetarian)

Iron: 70-90 mg each day.

Sources: Dark Green vegetables, dried fruits and nuts. The absorption rate for the vegetable iron at 2 to 20% is relatively low. Vitamin C helps facilitate the absorption of iron. Having fruits such as oranges, strawberries, kiwi fruits and guavas after meals are great sources to replenish Vitamin C in your system.

While many runners would usually prepare bananas or energy jelly as supplements, sports drinks, jelly beans, dried cranberries, and raisins can work as well.

Calorie consumption is huge for athletes, so is the demand for nutrients in comparison to ordinary persons. If runners are vegans, it is possible that they could also lack certain nutrients. Therefore when choosing what foods to eat it is important to take extra consideration on your level of calorie intake and nutrient distribution. This could help better prepare your physical condition prior to the Marathon.

All-rounded training to enhance your body condition
How to eliminate side stitches
How to deal with Irritable Bowel Syndrome (IBS) when running a race
Winter Training – Adapt to Race day weather

Expert: Dr. Wong Bun Lap, Bernard
Specialist in Cardiology,
Council member, Hong Kong Doctors Union
Council member, Hong Kong Medical Association
It is common that every year in the Standard Chartered Hong Kong Marathon, there are runners who want to compete with others, or challenge their personal best. Actively keeping track of your heart rate is the indicator of setting the intensity of a runner’s training. Runners should first calculate their maximum heart rate (i.e.220 – your age). It is suggested that beginners should keep the intensity of training at a level which your heart rate equals to 80% of their maximum heart rate during training, and gradually increase the intensity at a later phase. For amateur runners who train three to four days a week, it would be very good for their bodies if their heart rates reach 65-80% of the maximum. This could lower the chance of having heart diseases and strokes by 20-30% and the chance of having cancer by 40-50% respectively.

 

Rest and Recovery Run

Although rest is essential to training, runners should not sit down and rest immediately after finishing a long distance run or speed training. Leg and core muscles still remain in an intense state which could lead to the accumulation of lactic acid. Runners can do some stretching or even have a slow-walk of about 1-2km to warm down. This will also help to remove the toxins in your muscles, and regulate your heart rate from a high level (80% of our maximum heart rate or above) to an aerobic level (65%), until it further drops to the resting heart rate.

 

The best time to go for a recovery run would be one to two days after your long distance run; the ideal distance being less than 10km. While on a recovery run, jog at a speed that you feel comfortable with. The aim of the recovery run is to remove the lactic acid accumulated in your body and restore the normal mechanisms of your muscles.

 

Recovery of Your Achilles Tendon

Runners who have joined the full marathon race could likely accumulate a total mileage of up to 80km of training per week. It is normal that muscle pain could appear as a post-training symptom. As a result, runners should not ignore the warning signals from their ligaments and leg muscles. After running, ligaments and muscles could be torn or damaged to a certain extent after each long distance run. Therefore the speed of recovery for the torn ligament takes approximately one week, if collaborated with the appropriate stretching and recovery training.  Once used to the intensity, runners can gradually adapt to higher intensity training and manage to deal with a longer distance at a faster speed. If you still feel difficulty walking and the pain becomes unbearable it also could be a sign of muscle strain. In this case, you should consult a doctor as soon as possible for medical treatment.

 

How to choose the appropriate running gear for the race?

Marathon Expert: Dr Simon Yeung
Associate Professor,
Department of Rehabilitation Sciences,
Hong Kong Polytechnic University
Race day preparation checklist

Prepare your gear the night before – The start time of the Standard Chartered Hong Kong Marathon is quite early, so get organized early.

In the morning check your gear a final time and the weather forecast too!

Check whether you have pinned your bib and time chip to your running shirt.

Have you brought your water, sports drinks and energy supplement packages for marathon?

It is suggested that runners apply Vaseline on the surface of body parts that could be rubbed during your run causing blisters or soreness e.g. heels, toes, chest and inside your thighs. Avoid wearing new running shoes and new sports gears on race day.

Check the inside of your running shoes to see if there are any grains of sand or stones. Choosing running gear is also dependent on weather condition on race day so a different running gear may be needed for certain running conditions; The most commonly used gears are running shirts, shirts and socks and shoes. Shirts made out of polyester or synthetic materials remain more suitable since they are light, can dry quickly and allow fast heat loss.

Make sure you do not choose running shorts that could hinder the movement of your legs.

Running socks are an important gear to avoid the development of blisters on your feet thus they be light and seamless, fit the shape of your feet, sweat-relieving and shock-absorbing at appropriate spots.

Do not wear old socks with bits of yarn or a bur pilling during the race as these old socks may hurt your feet due to intense friction.

It is important for runners to keep their body warm before and during the race since muscle flexibility decreases with temperature, otherwise it may affect the running performance and increase the chances of getting hurt.

If the weather is cold, runners should prepare extra clothes, hat and gloves to keep warm;

If the weather is hot, runners may need a visor or sunglasses. A sunscreen visor can absorb sweat and block UV lights. It should be made out of light and quick-drying material.
Sunglasses should also be light and able to block UV lights; polarised lens are more preferable as it will reduce flare.

Mental Race Planning

Mr. Chan Ka Ho

Experienced Local Long-Distance Runner

A little more than one month to go until the race day, all runners participating in the Standard Chartered Hong Kong Marathon 2014 should have reached their maximum in terms of physical strength and training. If you wish to have a more impressive result, the mental quality should not be overlooked. Proper mental rehearsal could help runners plan for the consumption of energy more efficiently. Race planning is particularly important to marathon and half marathon runners. For amateur runners, running uphill is the most exhausting part. Runners should adjust their race plan according to their own strengths and weaknesses, so as to accomplish the target in a comfortable pace.

Methods for mental rehearsal:

The course for the Standard Chartered Hong Kong Marathon is mostly along the highways and driveways. Though it is impossible to perform field tests, runners could drive or ride on public transport to check the actual road conditions and the surrounding environment. If you could not visit the sites in person, search related videos or photos online to get yourself prepared with the slopes, turning points and water stations. Plan your pacing, energy allocation and utilization of the supplements, such as power gel and water; these would minimize the potential stress on race day.

 

Tips for race routes:

10km race:The initial section at the Island Eastern Corridor going to Shau Kei Wan is a gentle downhill. It is a relatively easy sectionand most runners would have a faster pace for the first 5km than the latter 5km. After the turning point, it becomes a slight uphill and runners should pay attention to maintain their average pacing. Save energy for the last 1km where there will be a 200-meter uphill slope before reaching the finish line.

Half Marathon and Marathon:

The most challenging part for the two races is the last 10km at the Western Harbour Tunnel. Runners will keep going downhill starting from West Kowloon Highway, until entering the Western Harbour Tunnel. It becomes a continuous 1km uphill from Western Harbour Tunnel to Connaught Road West (the 33km section for Marathon), which is the steepest uphill in the entire racing route. Runners should be psychologically prepared to cope with the uphill while your physical strength is declining. Shorter steps are recommended to tackle this inclining slope.

Sleep quality should be highly considered to improve performance
Ways to recover after the race

Expert: Dr. Lobo Louie
Associate Professor,
Department of Physical Education
Hong Kong Baptist University

If you want to improve your training quality and performance, just increasing the training intensity and frequency is not enough. Establishing a healthy lifestyle is the first step and to do so it starts with having a better sleep at night.

The reason why sleep is important is because it is a significant process for energy recovery and maintaining a healthy physical life cycle. A lack of sleep in the long term can create negative impacts on your body. For example, your immune system can be weakened, your overall physical strength can be weakened and the risk of another symptom can severely increase. Although, technically training without enough sleep would not affect your health, it could still increase the risk of injury. Research proves that having insufficient sleep could bring down one’s sporting ability. Not sleeping for 36 hours will decrease your body’s cardiopulmonary function by 11%, which directly affects your nervous system causing poor muscular coordination.

In order to train well, it is essential to become aware of the importance of sleep. In recent years, many sports journalists suggest that one must have enough sleep before doing any rough or competitive sport. Adults normally need to sleep for 7-9 hours a day while teenagers need 8.5 to 9.25 and primary students require 10-11. During sleep, the best temperature is between 12 and 24C. It is always better to sleep in a darker environment as opposed to one with more light. While people sleep, a comfortable blanket, pillow and wider bed are all things that could increase sleeping quality. sleeping and resting is essential to maintaining great fitness.   With enough sleep, training performance will be enhanced and it allows him or her to run at their best level on race day.

One Month Countdown to Race Day

Expert: Dr. Gary Mak

Specialist in cardiology

President, Hong Kong Association of Sports Medicine and Sports Science

After the long Christmas and New Year holidays, runners should increase their exercise, diet and sleeping pattern discipline in order to prepare for the race in 1 months’ time.

Adjustment in Training:

At this stage, full marathon runners can have a 32km or above long distance training and run with full capacity racing speed. While training volume should be reduced in the following 2-3 weeks to allow the body to be prepared for the challenge on race day. Runners should continue their ongoing running schedule as planned and add in interval cross training to maintain the cardiopulmonary function while avoiding excessive training to the muscles used for running.

Diet and Sleeping Pattern:

It is time for runners to adjust their biological clock in a progressive manner and adapt to the time of the race; on the Standard Chartered Marathon race day, the first batch of runners set off at 5:30am. Runners who usually practice at night, should adjust their bedtimes starting from weekends or holidays and switch to morning practices.

It is important to maintain a healthy and balanced diet; runners should be careful with the intake of carbohydrates, protein and fat proportions. Stimulants like excessive alcohol and cigarette smoking should be avoided.

Please refer to, for more training related diet tips by Miss Sylvia Lam, our Team Marathon Expert.

http://2020.hkmarathon.com/Training/Training_Tips/Diet_and_Nutrition_during_Long_Run_Training_s4_p17719.htm

Personal assessment before race:

Marathon race is a high intensity competitive sports that demands a high level of cardiovascular fitness. You should therefore know your body before you participate.

In the past few years, the number of amateur participants increased. Many of these amateur runners were over 40 years of age and have significant cardiovascular risk factors such as smoking, high blood pressure, diabetes, high cholesterol, history of heart disease or stroke. The recommended self-assessment questionnaire and the 4 steps medical evaluation by doctors are especially helpful in these high risk individuals.

http://2020.hkmarathon.com/Training/Training_Tips/Pre-participation_Self-Assessment_s4_p17172.htm

While soft heart murmur are common in athletes, prominent murmur demand further medical assessment with echocardiogram.

Performing high intensity exercise during viral infections (such as “flu” or diarrhea) might prompt them to develop acute myocarditis which can lead to very serious consequences. One should therefore skip trainingand not to race when they are not feeling well, especially if they are having a fever.

To avoid excessive stress related to the element of competing, leisure marathon runners should keep a constant pace and enjoy the run rather than focusing on the finishing time and position.

Five Pointers for Marathon Runners
Speed distribution

Ms. Alison Chow

Hong Kong Marathon Team Representative

Counting down to the last 3 weeks before race day, marathon runners should have finished their last  practice 35-38 km long distance race. Upon completion of the practice race, you may easily predict your own speed level and physical condition. In the coming two to three weeks, runners should reduce their training intensity gradually. The purpose for this is to keep up the best condition for race day. Try to run with friends and stay relaxed to get comfortable before the race.

Five pointers you need to know:

  1. Importance of light and convenient clothing

Running for a marathon is a high intensity and long durational sport. The heavier you load the more energy you consume therefore the longer your race time is likely to be. For example, the weight of a pair of sports sunglasses could add an extra minute to your finishing time. Pay attention to the weather on race day, decide on the appropriate running gear and avoid unnecessary accessories.

  1. Trim your toenails

Remember to trim your toenails a few days before the race. Running creates friction between your toes and running shoes. If your toenails are too long, you might bleed while on the other hand if your toenails are too short, pain may occur due to the pressure; all these conditions will affect your performance.

  1. Impact of humidity

The temperature and humidity will add variables to a runners’ race planning. If the relative humidity exceeds 70%, runners should plan to a more reserved target time and add an extra 5 to 10 seconds to average target pace.

  1. Visit the washroom before the race

It could take 3 to 5 hours to finish a marathon. Since runners can sweat heavily during the race, they are still advised to visit the washroom before the race starts. This would save time in the race and lessen the psychological pressure of seeking for toilets.

  1. Run in an inside of the bands on the race route

Finishing a 42.195-km run is a huge challenge to your physical capability. Any extra step will cause a burden to runners, and any step saved will benefit. A good tip is run in an inside of the bands on the race route to minimize energy consumption.

Wheelchair Training Guide

Mr. Fung Ying Ki
Winner
Wheelchair Half Marathon
Standard Chartered Hong Kong Marathon 2013

Regular wheelchairs are different from racing wheelchairs in terms of appearance, speed and steering. Wheelchair athletes should have an accredited racing chair especially for 10km race; the wheelchair should have two large wheels and one small wheel.

Regular Training

Wheelchair athletes need to squat and lean forward to control the direction of the racing chair which relies on friction to accelerate. Most wheelchair marathoners will use a training roller for regular training but gym use is also recommended for exercising core muscles and arm muscles for marathoners practicing their continuous pushing technique. There are slopes on both the 3km and 10km wheelchair race; athletes should not forget to train on ramps. While training on outdoor slopes is a good choice, and adding 2-3 KG of weight to their racing chair to achieve the same training results as going uphill.

The race route comprises of pavements and driveways therefore wheelchair athletes should pay extra attention on connecting road surfaces and drainage trenches.

The speed of the racing chairs could be as high as 20 km per hour. Maintaining that speed on uphill slopes requires more energy therefore wheelchair athletes should utilize extra energy to speed up the slope and then rest when going downhill.

Recommendations for training routes

A round trip between Fo Tan and Tai Po measures about 20km. For a shorter course, a good route would be a round trip between the Hong Kong Science Park and Tai Po, which totals 7km, but you would have to pay attention to cyclists and pedestrians. A single trip around Tung Chung and Disneyland exceeding 23km is suitable for long distance training as it also has flat road surfaces, some ramps and less pedestrians.

 

Marathon Clinic

  •  comprehensive physical fitness assessment and train-together-sessions by Department of Rehabilitation, Facility of Health and Social Sciences, The Hong Kong Polytechnic University;
  • Provision of specific test run to all participants. Participants will form a “Marathon Clinic Team” to join
  • The Hong Kong 10km Challenge (for participants of 10KM class)
  • Island Hong Kong 10km Race (for participants of Half Marathon class), and
  • Hong Kong Half Marathon Championships (for participants of Marathon class)
  • Provision of tailor-made training program+ for participants based on his/her fitness level and running experience
  • Injury prevention workshop, including selection of running shoes, theory and practice of sports taping (Kinesio Tex Tape) in common running related lower limbs injuries
  • Setup of water station allowing participants to experience the fluid replenishment during long-run session.
  • Giving away souvenir T-shirt to each participant. Representatives of “Marathon Clinic Team” will also get a souvenir vest
  • Provision of certificate to participants with 100% attendance rate (test run included)
  • Opportunities to represent “Marathon Clinic Team” to participate in the Standard Chartered Hong Kong Marathon 2019#

Remarks:

+The training program is a mobile app and online training log system which requires participants to log onto the system and submit their training schedule. Instructor will also monitor the progress of the participants and provide timely advices at regular intervals.
#Aim of Marathon Clinic is to promote running in the community through regular trainings. To encourage participants to achieve the goal, participants, whose attendance rate is no less than 75%, and have fulfilled one of the following criteria, will be nominated to represent “Marathon Clinic Team” to participate in the Standard Chartered Hong Kong Marathon 2019^:

(1)   Participants who are a first-time participant of 10KM in the Standard Chartered Hong Kong Marathon; or

(2)   Participants who progress from the Standard Chartered Hong Kong Marathon 2018 10KM to Half Marathon in 2019; or

(3)   Participants who progress from the Standard Chartered Hong Kong Marathon 2018 Half Marathon to Marathon in 2019; or

(4)   Participants who were not able to complete the 10KM, Half Marathon or Marathon race within the specific time limit in the Standard Chartered Hong Kong Marathon 2018 and would like to have another attempt in 2019.
^Participants must participate in the Standard Chartered Hong Kong Marathon 2019 in the race of same-distance as the Marathon Clinic class he/she has attended.
Entry Fee and Course Quota:

(entry fee of Hong Kong 10km Challenge (test run) included)

(entry fee of Island Hong Kong 10km Race (test run) included)

(Entry fee of Hong Kong Half Marathon Challenge (test run) included)
*Entry fee of Standard Chartered Hong Kong Marathon 2019 excluded
Instructor:

Dr. Simon Yeung
Language:
Cantonese
Age Limit:
10km & Half Marathon Classes- aged 16 or above
Marathon Class- aged 20 or above
Enrollment Period:
24 August 2018 (Thursday) to 7 September 2018 (Friday)
Enrollment Method:
Online registration at www.hkaaa.com on a first-come, first-served basis
Dress code:
Comfortable sportswear
Important Notice:

  • Severe weather arrangement– if Red/Black Rainstorm or Typhoon Signal No.8 is hoisted at 6:00am (for Morning Session), 11:00am (for Afternoon Session) or 2:00pm (for Evening Session), the clinic on the day will be cancelled. Entry fees are non-refundable.
  • Please allow sufficient time to do registration and get changed.
  • Please bring along your student card for registration purpose and arrive 10 minutes prior to start of the session.
  • Public Liability insurance is covered by the Organiser. Participants are advised to take up their own personal or other insurance policies separately, if necessary.

Enquiry:

Course info for Marathon

Date VenueCourseIntroduction Time
22 September 2018
(Saturday)
Jockey Club
Lecture Theatre,
Olympic House
Introductory Class
1) Introduction of the clinic
2) Introduction of the on-line training log system
3) Overview the benefits of distance running
4) Explanation on the components of physical fitness
measurement
5) Training methods and key for injury prevention
9:00am – 11:00am
29 September 2018
(Saturday)
Tseung Kwan O
Sports Ground
Pre-Training Fitness Assessment
(Field Testing including cardiovascular fitness, running
based aerobic fitness test, muscular performance, core
stability, body composition and flexibility)
1 October 2018
(Monday)
Sha Tin
Sports Ground
Practical Training 1
Group training and main concept 1: Theory of All in Joy -
Group training, breathing pattern in running and
relationship of stride length and frequency
9:00am – 12:00noon
20 October 2018
(Saturday)
Tseung Kwan O
Sports Ground
Practical Training 2
Group training and main concept 2: Difference of proper
warm up, cool down and stretching before and after
training
27 October 2018
(Saturday)
Practical Training 3
Group training and main concept 3: Basic of running and
the correct running techniques
17 November 2018
(Saturday)
Practical Training 4
Group training and main concept 4: Keys to monitor your
progress and core training
24 November 2018
(Saturday)
Wan Chai
Sports Ground
Wan Chai Sports
Ground
Practical Training 5
Group training and main concept 5: 7 minutes high
intensity workout
8 December 2018
(Saturday)
Practical Training 6
Group training and main concept 6: Pacing strategies
22 December 2018
(Saturday)
Jockey Club
Lecture Theatre,
Olympic House
Prevention on running injury Workshop
1) Normal running injuries and symptoms
2) Running injuries mechanisms
3) Sports tape theories and applications
4) Correct way in sports taping and case studies
9:00am – 11:00am
30 December 2018
(Sunday)
To Be
Announced
Test Run
Hong Kong Half Marathon Championships
To Be Announced
5 January 2019
(Saturday)
Wan Chai
Sports Ground
Practical Training 7
Group training and main concept 7: Speed play strategies
9:00am – 12:00noon
19 January 2019
(Saturday)
Practical Training 8
Group training and main concept 8: Knowing your body
reaction and adjust to prepare for the competition

Course info for Half Marathon

Date VenueCourse Introduction Time
22 September 2018
(Saturday)
Jockey Club
Lecture
Theatre,
Olympic House
Introductory Class
1) Introduction of the clinic
2) Introduction of the on-line training log system
3) Overview the benefits of distance running
4) Explanation on the components of physical fitness
measurement
5) Training methods and key for injury prevention
9:00am – 11:00am
29 September 2018
(Saturday)
Tseung Kwan O
Sports Ground
Pre-Training Fitness Assessment
(Field Testing including cardiovascular fitness, running
based aerobic fitness test, muscular performance, core
stability, body composition and flexibility)
11:00am – 1:00pm
1 October 2018
(Monday)
Sha Tin
Sports Ground
Practical Training 1
Group training and main concept 1: Theory of All in Joy -
Group training, breathing pattern in running and
relationship of stride length and frequency
1:00pm – 3:00pm
20 October 2018
(Saturday)
Tseung Kwan O
Sports Ground
Practical Training 3
Group training and main concept 3: Basic of running and
the correct running techniques
17 November 2018
(Saturday)
Practical Training 4
Group training and main concept 4: Keys to monitor your
progress and core training
24 November 2018
(Saturday)
Wan Chai
Sports Ground
Practical Training 5
Group training and main concept 5: 7 minutes high
intensity workout
8 December 2018
(Saturday)
Wan Chai
Sports Ground
Practical Training 6
Group training and main concept 6: Pacing strategies
1:00pm – 3:00pm
9 December 2018
(Sunday)
To Be
Announced
Test Run
Island Hong Kong 10K Race
To Be Announced
22 December 2018
(Saturday)
Jockey Club
Lecture
Theatre,
Olympic House
Prevention on running injury Workshop
1) Normal running injuries and symptoms
2) Running injuries mechanisms
3) Sports tape theories and applications
4) Correct way in sports taping and case studies
9:00am – 11:00am
5 January 2019
(Saturday)
Wan Chai
Sports Ground
Practical Training 7
Group training and main concept 7: Speed play strategies
1:00pm – 3:00pm
19 January 2019
(Saturday)
Practical Training 8
Group training and main concept 8: Knowing your body
reaction and adjust to prepare for the competition

Course info for 10K

DateVenue Course Introduction Time
22 September 2018
(Saturday)
Jockey Club
Lecture
Theatre,
Olympic House
Jockey Club
Lecture
Theatre,
Olympic House
11:30am – 1:30pm
29 September 2018
(Saturday)
Tseung Kwan O
Sports Ground
Pre-Training Fitness Assessment
(Field Testing including cardiovascular fitness, running
based aerobic fitness test, muscular performance, core
stability, body composition and flexibility)
2:00pm – 4:00pm
1 October 2018
(Monday)
Sha Tin
Sports Ground
Practical Training 1
Group training and main concept 1: Theory of All in Joy -
Group training, breathing pattern in running and
relationship of stride length and frequency
3:00pm – 5:00pm
20 October 2018
(Saturday)
Tseung Kwan O
Sports Ground
Practical Training 2
Group training and main concept 2: Difference of proper
warm up, cool down and stretching before and after
training
3:00pm – 5:00pm
27 October 2018
(Saturday)
Practical Training 3
Group training and main concept 3: Basic of running and
the correct running techniques
17 November 2018
(Saturday)
Practical Training 4
Group training and main concept 4: Keys to monitor your
progress and core training
18 November 2018
(Sunday)
To Be
Announced
Test Run
Hong Kong 10K Challenge
To Be Announced
24 November 2018
(Saturday)
Wan Chai
Sports Ground
Practical Training 5
Group training and main concept 5: 7 minutes high
intensity workout
3:00pm – 5:00pm
8 December 2018
(Saturday)
Practical Training 6
Group training and main concept 6: Pacing strategies
22 December 2018
(Saturday)
Jockey Club
Lecture
Theatre,
Olympic House
Prevention on running injury Workshop
1) Normal running injuries and symptoms
2) Running injuries mechanisms
3) Sports tape theories and applications
4) Correct way in sports taping and case studies
11:30am – 1:30pm
5 January 2019
(Saturday)
Wan Chai
Sports Ground
Practical Training 7
Group training and main concept 7: Speed play strategies
3:00pm – 5:00pm
19 January 2019
(Saturday)
Practical Training 8
Group training and main concept 8: Knowing your body
reaction and adjust to prepare for the competition

Marathon Registration and Customer Service Office
(852) 2577 0800
General Inquiry : [email protected]
Registration and participant’s
Information entry : [email protected]

Ogilvy Public Relations (Media enquiries)

(852) 2136 6185
[email protected]

© Standard Chartered Hong Kong Marathon 2020

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