TABLE OF CONTENTS

I.

II.

WARM-UP AND COOL-DOWN ..................................................................................................................... 2

A.

Warm-up Run ................................................................................................................................. 2

B.

Stretching ....................................................................................................................................... 2

C.

Build-up Runs .................................................................................................................................. 8

D.

Cool-Down ...................................................................................................................................... 8

THE MECHANICS OF RUNNING .................................................................................................................... 9

A.

Posture ........................................................................................................................................... 9

B.

Arm Action .................................................................................................................................... 10

C.

Footstrike ...................................................................................................................................... 11

D.

Breathing ...................................................................................................................................... 13

E.

Putting It All Together .................................................................................................................. 13

III.

RUNNING DRILLS ....................................................................................................................................... 14

IV.

SAMPLE 9-WEEK TRAINING PROGRAM ..................................................................................................... 15

MASTER PRACTICE PLAN ........................................................................................................................... 16
A.

WEEK ONE:

Learning How to Train ........................................................................................ 17

B.

WEEK TWO:

Accepting the Challenge to Improve .................................................................. 18

C.

WEEK THREE:

Learning Running Fundamentals ........................................................................ 19

D.

WEEK FOUR:

Finding Your Pace ............................................................................................... 20

E.

WEEK FIVE:

Experiencing a Long Run .................................................................................... 21

F.

WEEK SIX:

Enhancing Your Race Pace ................................................................................. 22

G.

WEEK SEVEN:

Going the Distance ............................................................................................. 23

H.

WEEK EIGHT:

Review Of Running Fundamentals ..................................................................... 24

I.

WEEK NINE:

Enjoying Training as a Team ............................................................................... 25

J.

WEEK TEN:

Preparing for the KROCK4FUN race ................................................................ 26

V.

GLOSSARY .................................................................................................................................................. 27

VI.

PROPER RUNNING GEAR AND DIET ........................................................................................................... 30

I. WARM-UP EXERCISES
The importance of warming-up before training or competition cannot be overemphasized.
Warming up properly will not only reduce the risk of injury, it will actually enhance performance by
improving flexibility, range of motion, resiliency, and overall strength. The time an athlete spends
warming-up is small compared to the amount of time which can be lost to an injury.
Every practice session should begin with appropriate warm-up exercises. A comprehensive warmup for this distance running program should include a short, easy warm-up run, stretching
exercises, and build-up runs or a running game.
Muscles that have been gently stretched will be less susceptible to tightness and cramping. A
runner needs strong, loose muscles to run with rhythm and fluidity.

A. WARM-UP RUN
Each practice session should begin with an easy warm-up run to loosen the muscles, raise
the bodys temperature, and prepare the athlete to stretch thoroughly.
HOW TO DO IT
Have your athletes do an even-paced jog of approximately 400-800 Meters (1/4-1/2 mile)
together, as a group.
WHY?
An easy run allows the heart rate and body temperature to rise gradually for a safe
transition into faster running.

B. STRETCHING
Ten minutes of stretching should be the next phase of the warm-up. Each exercise should
be static, involving slow movement and holding each stretch at the point of first
discomfort. Do not use ballistic, bouncing-type exercises. The AAF Warm-Up/Cool-Down
Manual is an excellent reference for exercises, illustrations, and information on stretching,
warm-up, and cool-down.

-2-

STRETCHING (continued)

HOW TO DO IT
1> Stretch to the first point of discomfort.
2> Hold the stretch for 10 counts.
3> Relax, then INCREASE the stretch-effect of the exercise.
4> Hold for another 10 counts.

WHY
Running greatly strengthens the muscles of the legs, which also tends to make them less
flexible. Special attention should be devoted to stretches for the lower back, hamstrings,
and calf muscles. Stretching relieves soreness, increases resiliency and range of motion,
and reduces the risk of injury.

COACHING HINTS
Stretch on SOFT SURFACES, such as grass, whenever possible.
Never FORCE a stretch! Do slow, gradual stretching. Do not attempt to stretch
injured muscles.
Teach PROPER BREATHING. Take a deep, abdominal breath and let it out slowly as
you extend into the stretch.
In COLD WEATHER allow more time for your warm-up. 80-percent of your body heat
is lost through the head and neck, so the first piece of clothing you should add is a
STOCKING CAP. Dress in layers and remove them as you raise your body
temperature.
In HOT WEATHER dont let the air temperature fool you. Warm-up thoroughly.

-3-