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ATHLETICS AUSTRALIALEVEL 1 RECREATIONAL

RUNNING Coaching Notes & Course Resources

INDEX

PPT 1: LEADERSHIP & NOTES PAGE 2-5ASSESSMENT – UNIT 1: LEADERSHIP 6PPT 2: COACHING RESPONSIBILITIES & NOTES PAGE 7-10ASSESSMENT – UNIT 2: COACHING RESPONSIBILITIES 11PPT 3: THE TRAINING ENVIRONMENT & NOTES PAGE 12-18ASSESSMENT – UNIT 3: THE TRAINING ENVIRONMENT 19PPT 4: PROGRAMMING & NOTES PAGE 20-26ASSESSMENT – UNIT 4: PROGRAMMING 27-28

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RUNNING Athletics Australia: FIT Model (Training & Competition Guidelines for Children & Adolescents) 29-32Athletics Australia: Recommendations for Road Distance Events 33-34

POWERPOINT 1 - LEADERSHIP

What is leadership?

• Leadership is a process of social influence which maximises the efforts of others, towards the achievement of a goal

• Leadership stems from social influence, not authority or power

• Leadership requires others• There are many styles, many paths, to effective

leadership• Leadership includes a goal, not influence with no

intended outcome.

What Do Runners Want in a Leader/Coach?

2017 study results indicated:

• Participants placed equal importance on the coach’s interpersonal skills as their technical knowledge

• Participants looked for coaches who demonstrated empathy, awareness, listening skills and who they considered approachable

• Participants valued a holistic approach to training – physical, social, spiritual and emotional needs

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RUNNING considered

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RUNNING

Coaching Skills • As a Running Coach or Fitness Professional, you are responsible for:

• Creating a welcoming and friendly environment• Providing a supportive environment that enables

runners to achieve their fitness goals• Providing a physically and emotionally safe

environment• Encouraging, supporting and valuing the effort and

participation of all runners.

A Holistic Approach to Coaching

Physical • Developing running competence• Observing and providing feedback• Developing fitness, balance, strength and agility –

the notion of physical literacy• Designing and managing training sessions and

programs• Managing load• Managing injury prevention• Managing injury rehabilitation (under the direction

of medical experts).

Emotional • A Runner Centred Approach• Developing self confidence • Developing self-belief• Nurturing relationships• Offering support• Assisting with Goal Setting.

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RUNNING

Social • Providing opportunities for healthy social interaction

• Providing opportunities to develop personal connections

• Developing positive peer support • Providing opportunities outside of the running

environment for increased social interaction.

Interpersonal • Open and clear communication• Active listening• Questioning• Conscious of language• Seek understanding• Don’t coach running, coach runners.

DISCUSSION POINTS

Respond to the following and be prepared to discuss at our weekly catch up

The Teams Meeting conversation is a professional practice to share and explore ideas in a safe, respectful environment. Please note this is not assessed

• List 5 behaviours that you have implemented/will implement, in your running group to promote a welcoming and friendly environment

• What do you understand by the term a “Runner Centred Approach”?

• Give an example of your current coaching practice/future coaching practice that reflects this philosophy

• Research indicates that creating social connections is a motivating factor to joining a running group

• What are/will be the behaviours and practices in your running group that promote social connectedness?

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RUNNING

POWERPOINT 1 - LEADERSHIP

Key Points

I.

II.

III.

IV.

V.

How can I incorporate these ideas and concepts into my Coaching?

My To Do List

1.

2.

3.

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RUNNING 4.

ASSESSMENT – Based on LEARNING UNIT 1

LEADERSHIP

Give an example of your current coaching practice/future coaching practice that reflects the philosophy of a Runner Centred Approach.

note. If not coaching, comment on your experience as a runner within a group setting.

Marking scale for this question

SATISFACTORY/UNSATISFACTORY

Question Comment Mark Allocation

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RUNNING MODULE

1Understanding of RCA UNSAT/SAT

POWERPOINT 2 – COACHING RESPONSIBILITIES

Organising Groups • Understand and cater for a diversity of physical capabilities and

motivations within the group – ensure a multi-tiered approach to prescribed activities

• Always ensure an adequate and appropriate level of supervision - the coach has a duty of care to keep all runners safe

• Assess and manage risks – understand the inherent risks in prescribed activities and formulate a management plan of delivery in advance

• Focus on getting people moving with minimum waiting time; keep instructions short and simple to get runners active quickly – maximise time on task for all runners.

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RUNNING Managing Risk

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ADULT PRE-EXERCISE SCREENING SYSTEM (APSS)This screening tool is part of the Adult Pre-Exercise Screening System (APSS) that also includes guidelines (see User Guide) on how to use the information collected and to address the aims of each stage. No warranty of safety should result from its use. The screening system in no way guarantees against injury or death. No responsibility or liability whatsoever can be accepted by Exercise & Sport Science Australia, Fitness Australia, Sports Medicine Australia or Exercise is Medicine for any loss, damage, or injury that may arise from any person acting on any statement or information contained in this system.

Full Name: Date of Birth: Male: Female: Other:

To identify individuals with known disease, and/or signs or symptoms of disease, who may be at a higher risk of an adverse event due to exercise. An adverse event refers to an unexpected event that occurs as a consequence of an exercise session, resulting in ill health, physical harm or death to an individual. This stage may be self-administered and self-evaluated by the client.

Please complete the questions below and refer to the figures on page 2. Should you have any questions about the screening form please contact your exercise professional for clarification.

STAGE 1 (COMPULSORY) AIM:


RUNNING Understanding the Technical Model

• Arms relaxed and held at approximately 90 degrees• Arms should not cross the body’s centre line• Hands held in a relaxed position• Arms aligned and reaching the same point on each side of

the body• Run tall with an open chest• The runner should have minimal shoulder and/or hip

rotation with the head held in a neutral position and eyes focused forward

• Dorsi flexed foot• Midfoot strike.

Observing and Analysing • To improve the runners experience in the training environment

• To improve the runner’s “performance”• To meet the runners needs• To gradually increase complexity to add variety and

increase challenges to avoid stagnation

Remember: • Developing an increasing sense of competence and confidence is important for maintaining the engagement of your runners

• A coach’s observation and analysis should also turn inwards.

• A coach who is self-aware and humble, models behaviour for runners to follow.

Providing Feedback • Goals of providing feedback:• To motivate and encourage • To reinforce good performances or discourage poor

performances• To speed up improvement• Tips for providing effective feedback:• You can tell runners what you saw, descriptive, or tell

runners what they need to do based on what you saw, prescriptive

• Timing is important, try to provide feedback sooner rather than later

• John Woden recommended 3 pieces of positive to everyone

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RUNNING negative – 3:1 ratio

• Reward effort.

DISCUSSION POINTS


The Teams Meeting conversation is a professional practice to share and explore ideas in a safe, respectful environment. Please note this is not assessed.

• Assessing and managing risk is one of the most important roles of the coach

• How would/will you manage the following scenario?

- You have taken your group for an easy long run around the city, a runner is struggling and starts to fall behind the group. How will you manage this situation?

- At the following training session this runner expresses their disappointment with the fact that they failed to keep up with the main group in the long run. What will your feedback be?

As a coach you are responsible for meeting the needs of runners:

- What behaviours or practices do/will you perform to understand the needs of your group members?

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RUNNING

POWERPOINT 2 – COACHING RESPONSIBILITES

Key Points

I.

II.

III.

IV.

V.


My To Do List

1.

2.

3.

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RUNNING 4.


COACHING RESPONSIBILITIES

Stock image models are renowned for being incredibly photogenic, but their running technique often leaves a little to be desired! In this task, you will be shown some stock videos and will be asked to provide feedback for the runner as you would if corresponding with the runner over email or an instant messaging app.

Remember, the same rules apply when corresponding with runners over technology (e.g. 3:1 positive: negative feedback ratio, keep things friendly and encouraging).

*You are advised to view the videos in full screen to get a better view of what is going on technically.

Stock Model 1"Hey Coach! I've been working really hard on what you were telling me about trying to rock from side to side less when I run...Am I doing it right here?"

Stock Model 2"I know you always tell me to keep my head relaxed and looking forward, but the cameras made it so difficult! Apart from that, my technique was good though right?"

Stock Model 3"Eurgh, I just had the worst session. I feel like I'm getting slower and worse at running the more I do it. Makes me want to quit. Any feedback coach?"


MODULE 2

Video AnalysisTechnical Advice /6

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RUNNING Tone, Positive/negative ratio /4

10 marks

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RUNNING POWERPOINT 3 – THE TRAINING ENVIRONMENT

RAISELow intensity activities

ACTIVATEInvolves exercises to activate key muscles groups and work through an improved range of motion

MOBILISEMobilise key joints & ranges of motion used through dynamic movements

POTENTIATIONActivities that improve the effectiveness of subsequent performance.(switching on to move)

• Increase: Body Temperature, Heart Rate, Blood Flow, Muscle Elasticity and Neural Activation

• Engage the muscles: mini bands – crab walks, clams and glute bridges

• Focus is Movement, Movement Specificity, Mobility and Stability

• Increase Intensity and Excitation, Post Activation Potentiation, Enhance Performance.

Basic Structure of a Session

Warm up

Fitness

Cool Down

• Prepare the body for exercises by gradually increasing the heart rate and circulation; this will loosen the joints and increase blood flow to the muscles

• Consider the energy system that you are targeting and assign appropriate distances, time and/or tempo

• Easy running, stretching, debrief

Movement Progression GUIDELINES

INCREASE INTENSITY THROUGHOUT WARM UP• Slow to Fast – take time to build up to top pace• Simple to Complex – increasing complexity of activities

throughout the warm upConsider:• The warm up provides the coach an opportunity to observe

movement patterns and encourage runners to develop techniques to improve their agility, balance and coordination prior to engaging in running activities.

• Focus on getting people moving with minimum waiting time;

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RUNNING keep instructions short and simple to get runners active quickly – maximise time on task for all runners.

WARM UP

Why DYNAMIC Warm up? Research indicates • - static stretching prior to exercise may cause damage to tissues• - static stretching may inhibit nerve contractions resulting in less

force production

Before a running session, time is better spent warming up with dynamic stretches.

What to TARGET? Target the primary muscle groups that will be used in the main session:• Hamstrings• Quadriceps • Glutes

For a running session, smaller muscles such as the gastrocnemius and soleus are also majorly important to generate power and propulsion.

DYNAMIC WARM UP EXERCISES

RAISELow intensity activities

ACTIVATEInvolves exercises to activate key muscles groups and work through an improved range of motion

MOBILISEMobilise key joints & ranges of motion used through dynamic movements

• Shuttle runs increasing in speed• Walking quad, glute and hamstring stretch, soleus walk• Skipping

• Ground Mobility Exercises: toe & heel sit, kneeling ankle glide, wide rock stance

• Core stability exercises• Mini Bands: crab walks, clams, glute bridges

• Dynamic Activations: leg swings – forward and side, • Drills: skip & roll arms, lateral shuffle, A skip, high knee

butt kicks, grapevine • Plyometric Basic

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RUNNING POTENTIATIONActivities that improve the effectiveness of subsequent performance.(switching on to move)

• Strides 3 x 60m increasing pace slowly • 10minute jog

FITNESS

Essential Elements in the Training Environment

• Although all forms of running have benefits• To ensure continued performance improvements the training

environment will require a focus on an appropriate combination of 3 components of running fitness

• The 3 components of running fitness are inter related but are stimulated by different types of training.

Aerobic Fitness The ability of the body to use oxygen• When energy is required to meet the demands of distance

running, sub maximal intensity, the body uses an aerobic system (requires oxygen)

• The more oxygen able to be used, the greater the aerobic capacity, the more energy that can be created, the faster the speed able to be maintained over given distance

• VO2max is maximum amount of oxygen that can be used in given time

Aerobic capacity can be increased by:• Long run – which builds volume.

Neuromuscular Fitness Communication between the Brain and the Muscles• Running speed is a result of stride length vs stride frequency• Both factors dependent on neuromuscular system –i.e. the

communication between the brain and the muscles in order to produce optimum power, efficiency and resistance to fatigue

• Fatigue is the brain choosing to protect muscles from damage by inhibiting muscle impulses, in response to muscle feedback

• Once muscles fatigue, running form deteriorates and even if you have the aerobic capacity to continue, the fall in running economy will hinder your overall performance

• To develop muscular fitness:

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RUNNING • Hill sprints• Plyometrics• Technique drills.

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RUNNING Anaerobic (without Oxygen) • Anaerobic exercise features high intensity movements

performed in a short period of time• It is used by athletes to promote strength, endurance, speed and

power• In anaerobic exercise, energy is drawn from a limited supply of

stored muscle glycogen to support short burst of intense activity• Anaerobic exercises examples:

• Sprints• Plyometrics.

COMMON SESSIONS IN THE TRAINING ENVIRONMENT

Recovery Run Long Run (Aerobic Conditioning)

• Purpose: Recovery session and to buffer the harder sessions while still building mileage.

• Target Heart Rate: 50-65% of Maximum Heart Rate

• What to Look For: The runner should be able to comfortably chat throughout the first 2/3 of the session

• Example Session: • A comfortable jogging pace for 15-

40 minutes

• Purpose: To improve cardiovascular, musculoskeletal and energy systems to allow the runner to go further.

• Target Heart Rate: 65-80% of MHR • What to Look For: The runner should be able

to talk in full sentences throughout the session.

• Example Sessions: • 21km: 45sec slower than race pace per km• 2hrs: 1min slower than race pace per km.

•

Interval Training (Fast Repetitions with Active ‘Roll-on’ Recovery)

• Purpose: Improving lactate threshold and running efficiency. This develops the runner’s ability to produce, use, and clear lactate for improved fitness and performance.

• Target Heart Rate: 83-92% of MHR during ‘high speed sections’, pace during recovery should be easy.

• What to Look For: The athlete should only be able to speak a few words at a time during the high-speed sections of the session, but should recover sufficiently to speak in full sentences during the active recoveryExample Sessions:

• 5 x 500m (ask for ‘effort pace’) with 200m easy running between reps. • 3 x 7min (90%MHR) with easy running for 3 minutes between each rep.

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RUNNING • Fartlek for 45 minutes –Set course for ‘Hard’ on grass, ‘Easy’ on dirt

Interval Training (Fast Repetitions with Active ‘Roll-on’ Recovery)

• Purpose: Improving lactate threshold and running efficiency. This develops the runner’s ability to produce, use, and clear lactate for improved fitness and performance.

• Target Heart Rate: 83-92% of MHR during ‘high speed sections’, pace during recovery should be easy.

• What to Look For: The athlete should only be able to speak a few words at a time during the high-speed sections of the session, but should recover sufficiently to speak in full sentences during the active recoveryExample Sessions:

• 5 x 500m (ask for ‘effort pace’) with 200m easy running between reps. • 3 x 7min (90%MHR) with easy running for 3 minutes between each rep.• Fartlek for 45 minutes –Set course for ‘Hard’ on grass, ‘Easy’ on dirt

Tempo Run

Fartlek Run

• Purpose: Race simulation, developing strength and endurance. To develop running economy and practice running at the desired race pace.

• Target Heart Rate: 80-90% of MHR.• What to Look For: Breathing should be laboured but manageable. The runner

should be able to hold their pace throughout the run. • Proportion of Training: Once a week or fortnight• Example Session: • 2km warm up, 10km tempo, 2km cool down.

• Purpose: Notion of Speed/Play explored.• Allows the runner to run whatever speed and distance they wish and to play

with varying the intensity. Varying terrain for the session will add another variable.

• Example Session:• Run hard above race pace for 4-5minutes and jog slowly for 1min. Repeat 6-8

times.

Speed Endurance Session

• Purpose: To condition the cardiovascular system, build speed reserve, and improve pacing.

• Target Speed: 80-100% of Maximum Speed• What to Look For: High-maximal effort during repetitions and sufficient

recovery between reps to allow for good quality repetitions• Example Sessions:

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RUNNING • 1200m, 1000m, 800m, 600m, 400m [300sec static rest]• 4 x 120 [120sec] • 3 x 400 (1500m) [5min active]• 5 x 30m (Maximum Speed) [2min]

Flexibility and Core Session

Strength Session

• Purpose: A low intensity day to prevent injury and assist repair of muscle tissue. Can be done at home or in classes and incorporate light stretching exercises such as yoga or Pilates and light core exercises

• Purpose: To build a strong base for general fitness and to develop additional abdominal and lower back strength.

COOL DOWN

Cool Down

An effective cool down has been demonstrated to reduce a runner’s heartrate at a faster rate and may attenuate muscle soreness

Easy Running• Low intensity running aiming to lower the runner’s

heart rate gradually closer to resting rate

Dynamic and/or Static Stretching• Static stretching means a stretch is held in a

challenging but comfortable position for a period of time, usually somewhere between 10 to 30 seconds

Debrief and ‘Preview’ of Next Session• Opportunity to connect with runners.

DISCUSSION POINTS



• Tonight’s session for your running group is an interval run. The majority of the group participated in a 5km fun run 3 days ago. The group are all novice runners training to have fun, improve their fitness and running competency, and enjoy social interaction with other runners

• Prepare a 15-minute warm up for this session including sets and reps for all activities prescribed

• Prepare a 10-minute cool down for this session including sets and reps for all activities prescribed.

What’s your favourite fartlek session that you’ve either participated in or prescribed?

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RUNNING What place does Yoga or Pilates sessions have in the recreational running space?

• When is the best time to prescribe either during a session/the week• Yoga/Pilates• Strength and Conditioning• Mobility exercises• Activations (Be prepared to SHARE)

POWERPOINT 3 - THE TRAINING ENVIRONMENT

Key Points

I.

II.

III.

IV.

V.


My To Do List

1.

2.

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RUNNING 3.

4.


THE TRAINING ENVIRONMENT

Outline how you would set up a run group with yourself as coach and 5 runners who are committed to 2 regular sessions a week.

• What do you have to consider?

• How would you structure your sessions?

• What professional development would you need to think about?


MODULE 3

Organisation of Run group /4

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RUNNING Session structure

Personal Awareness

/4

/210 marks

POWERPOINT 4 - PROGRAMMING

Matching Energy Systems with Appropriate Training Outcomes

Alactic (ATP-CP) immediate energy

Lactic (Glycolytic) intermediate energy

Aerobic long-term energy

Alactic (ATP-CP): • 8 x 50 metres at close to top speed with 3:00 passive rest• 2 sets of 5 x 100 metres at close to top speed with 3:00

passive rest and 5:00 between sets

Anaerobic Glycolysis: • 6-8 x 300 metres at 800-metre race pace with 2:00 jog

recovery• 8-10 x 400 metres at 2km race pace with 1:00 jog recovery.

Aerobic: • 10 kilometres easy (about 2 to 3 minutes per km slower than

5K race pace)• 4-5 kms at tempo pace (about 10 to 15 seconds per km

slower than 10K race pace)• 5 x 800 metres at 3K to 5K race pace with 3:00 jog recovery.

These energy systems, all turn on at the exact same time – right at the onset of activity. And they will work as hard as they possibly can to meet the metabolic demands present

• All the energy systems work together in varying proportions to replenish ATP

• The factors that determine the proportions of the energy systems used are intensity and duration of the exercise and the fitness levels of the individual

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RUNNING QUICK CHECK

• Threshold - The point at which the predominant energy system being used cannot provide sufficient ATP to maintain the current intensity of exercise e.g. The threshold for the CP/lactic acid system is approximately 10 seconds (after very high intensity exercise) after this the stores are depleted, and the Anaerobic Glycolysis system will become the predominant system to provide ATP

• Anaerobic Threshold – The point that which the aerobic system cannot sustain energy production (ATP replenishment) at this intensity and the anaerobic glycolysis (lactic acid) system becomes the predominant system.

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RUNNING

Front Runner

http://frontrunnersports.com.au/

Training Principles

The principles of training help to guide a coach:• In selecting the correct training type and method in creating training sessions that

will improve performance• To choose the workload for the runner to ensure they are not levelling out or

failing to improve• To ensure training matches competition and is specific to the adaptations needed• To ensure the runner does not lose physiological adaptations due to inactivity and

helps to ensure the athlete is provided with a wide variety of activities that are still relevant to their competition needs

• In selecting the correct training intensity so that the runner is training in the right training zone, whether this be the aerobic or anaerobic zone

• To ensure sessions include a warm up and cool down to help prevent injury and speed the recovery process.

Individuality • Everyone is different and responds differently to training

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http://frontrunnersports.com.au/


RUNNING

Specificity

Progression

Overload

Adaptation

Recovery

Reversibility

• Some people can handle higher volumes of training while others may respond better to higher intensities

• This is based on a combination of factors like genetic ability, predominance of muscle fiber types, other factors in your life, chronological or athletic age, and mental state

• Improving your ability in a sport is very specific• Swimming will help improve your aerobic endurance but won’t develop tissue

resiliency and muscular endurance for your running legs

• You can view this from both a technical skills standpoint as well as from an effort/distance standpoint

• In order to run 5kms, you need to be able to:• Maintain your body position and breathing pattern well enough to complete

distance• Build muscular endurance sufficiently to repeat necessary motions to

complete distance.

• To increase strength and endurance, need to add new resistance or time/intensity to efforts

• This principle works in concert with progression - to run a 10-kilometer race, athletes need to build up distance over repeated sessions to improve muscle adaptation as well as improve soft tissue strength/resiliency

• Over time the body becomes accustomed to exercising at a given level• This adaptation results in improved efficiency, less effort and less muscle breakdown

at that level• Need to change the stimulus via higher intensity or longer duration in order to

continue improvements

• The body cannot repair itself without rest and time to recover• Both short periods like hours between multiple sessions in a day and longer periods

like days or weeks to recover from a long season are necessary to ensure runner’s body does not suffer from exhaustion or overuse.

• Discontinuing application of a particular exercise e.g. running five kms, results in a loss of ability to successfully complete that exercise

• Muscles will atrophy and the cellular adaptations like increased capillaries (blood flow to the muscles) and mitochondria density will reverse

• If you don’t use it you lose it!

Planning a Program

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RUNNING Understand the goals of the runner

A Programs gradual adaptation

In collaboration with the runner, determine the number of training sessions per week available to be scheduled and appropriate for the runner’s current level of fitness

Know your runner and ensure that the plan is appropriate to the runner’s chronological age, training age, biological age, current injury status, motivations and goals

Remember:As a coach you need to understand the individual motivations and circumstances of your runners and adapt programs accordingly.

Family, work, study, social commitments, injury and illness can all impact a runner’s capacity to train

The program needs to be adaptable.

Build up volume slowly – program for gradual adaptation

For runners building fitness - focus on consistent easy paced training runs that help build endurance while minimising injury risk

Once basic fitness is established consider:1 speed session/ 1 tempo/1 long rune.g. Interval training on Tuesday, Tempo training on Thursday, Long run on Sunday

Think about where and when strength training fits in the programFactor in a session that focuses on core and explosive movementsPlyometric leg exercises such as

• Skipping• Hopping• High knee sprints.

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RUNNING DISCUSSION POINTS



The Beginner 5km program assumes that the runner can run continuously for 5mins

• What would/will you program for Week 1 for a runner who can only run continuously for 1min?

Day 6 Week 5 of the Beginner 5km program is designated Rest/Cross Train

• Would you recommend Rest or Cross Training and why?

• If you were to recommend Cross Training, what form of activity would you recommend?

The Intermediate 5km program refers to running at a “brisk” pace

• One of your runners asks for a more definitive explanation of the pace that you are asking them to run – what do you reply?

Week 4 Day 4 of the Intermediate 5km program schedules 20mins fartlek

• Please detail the fartlek session you would recommend for this program.

Comment on your understanding of the image. Specifically, in line with increasing load, recovery and improving fitness.

(Be prepared to SHARE)

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RUNNING POWERPOINT 4 - PROGRAMMING

Key Points

I.

II.

III.

IV.

V.


My To Do List

1.

2.

3.

4.

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RUNNING ASSESSMENT – Based on LEARNING UNIT 4

PROGRAMMING

After completion of your course, you are required to submit a response for both two scenarios and submit them for assessment.

Step 1: Complete a response for two (2) of the scenarios below.Step 2: Check the assessment matrix to ensure that your responses meet the marking criteria.

Scenario 1 - Interval Training

The Head Coach of your running group has planned an intense hill session for the more advanced runners in the group. This session is likely to be too intense for four runners who have only recently joined your group and the head coach has assigned you to manage these runners while they take the advanced group.

Design an Interval session for four beginner runners to your squad ranging in age from 36 to 45 years. As the lead coach, you need to plan the entire session.

Ensure that your detailed plan includes each of the components:

- Warm upo RAMP protocols

- Main sessiono Distanceso Setso repetitions/timeo intensityo rest

- Strength and Conditioning o Series of strength-based exercises


PPT 4 Session 1

Details

Variety

Loading

/2

/2

/4

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RUNNING Suitability for participants /2 10 marks

PROGRAMMING

Session Planning Assignment

After completion of your course, you are required to submit a response for both scenarios and submit them for assessment.

Step 1: Complete a response for two (2) of the scenarios below in a Word or equivalent format.

Step 2: Check the assessment matrix to ensure that your responses meet the marking criteria.

Scenario 2 - Long Run Advice

You have been communicating over email with a runner preparing for their first 5km race in ten weeks’ time. The runner is a 35-year-old male and is hoping to complete the race in 22.30mintes (4.5minutes per km). They email you the following message below:

"I think I've been going too slow on my long runs. My friend has let me know that if I want to break the 4.30minute ks on the race day, I'll need to target 4'20" per km in training so I've got some breathing room on race day."

Using their target race pace to assist your response, prepare a reply email that gives them a general guide that they can use to pace their long runs appropriately.


PPT 4 Session 2

Details /4

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RUNNING Loading

Suitability for participants

/4

/2

10 marks

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