For someone starting a jogging or running programme for the first time or just getting back into it after a long break
it can be a difficult and daunting experience. How much should I do? How far should I run? What pace should I run
at? What rest should I have between runs? These are all questions that are common, so if you have asked yourself
any of them, don’t worry – you’re not alone!
The good thing about starting out on a beginners programme is that the terms ‘walk’ and ‘rest’ are used quite a lot!
Once you have decided on the run to take part in you should work backwards to however many weeks programme
you are following. The sample programme lasts sixteen weeks and is aimed at getting you to the onto the start line
in a fit and healthy state and with enough preparation behind you to get to the finish line! It assumes that you have
no major health problems, if in doubt consult your GP before starting the programme.
The programme is only a suggestion and should be adapted to suit your work and home life and the days of the week
that it is most convenient for you to exercise.
As with all exercise programmes you should always do some gentle movement warm-up exercises beforehand and
some stretching exercises to warm-down afterwards.
If you want more advice on training for a 10k then pop in to the achilles heel Glasgow Running Shop and speak to one of our helpful staff.
Look into bryton cardio 40 60 pace training featureFraser McHenry
“Product News” Look into Bryton Cardio 40/60 Pace Training Feature
Are you ready to train for your first marathon/half marathon?
Learn about pace training and concepts by following some of Bryton’s tips.
Pete Pfitzinger presented "Marathon Training: How to optimize your training program to reach your potential" on Wednesday, January 18, 2012.
Pete Pfitzinger, a two-time Olympic marathoner, exercise physiologist, coach and co-author of Advanced Marathoning, provided insights on how to develop your marathon training program to reach your potential. In this free webinar, Pete provided details on the right balance of training to optimize your marathon performance, including long runs, tempo runs, marathon pace runs, VO2 max training, speed training and recovery runs. The session wrapped up with a discussion of how to taper your marathon training over the last few weeks so you are fit and fresh for a personal best. This archived webinar will be useful for any marathoner who wants to improve their performance.
Advanced Marathon Training Plan Comparison - Higdon Versus PfitzingerGreg Strosaker
Compares the key elements of the Higdon Advanced II plan and the Pfitzinger 18 week 55-70 mile plan. More details are discussed in the blog post at http://predawnrunner.com/2011/11/training-plan-throwdown-higdon-versus-pfitzinger
The 3 most critical elements of marathon training (aerobic threshold, learning to utilize fat as a fuel source at marathon pace, and increasing muscular endurance) and how you can specifically target these essential physiological factors in training.
For many people, the idea of cardiovascular exercise, otherwise known as "cardio" or aerobic activity, brings to mind sweatdrenched people in a group fitness class or running on treadmills. While those visions are accurate examples, cardio actually
encompasses a lot more exercise options, which we'll cover below.
Look into bryton cardio 40 60 pace training featureFraser McHenry
“Product News” Look into Bryton Cardio 40/60 Pace Training Feature
Are you ready to train for your first marathon/half marathon?
Learn about pace training and concepts by following some of Bryton’s tips.
Pete Pfitzinger presented "Marathon Training: How to optimize your training program to reach your potential" on Wednesday, January 18, 2012.
Pete Pfitzinger, a two-time Olympic marathoner, exercise physiologist, coach and co-author of Advanced Marathoning, provided insights on how to develop your marathon training program to reach your potential. In this free webinar, Pete provided details on the right balance of training to optimize your marathon performance, including long runs, tempo runs, marathon pace runs, VO2 max training, speed training and recovery runs. The session wrapped up with a discussion of how to taper your marathon training over the last few weeks so you are fit and fresh for a personal best. This archived webinar will be useful for any marathoner who wants to improve their performance.
Advanced Marathon Training Plan Comparison - Higdon Versus PfitzingerGreg Strosaker
Compares the key elements of the Higdon Advanced II plan and the Pfitzinger 18 week 55-70 mile plan. More details are discussed in the blog post at http://predawnrunner.com/2011/11/training-plan-throwdown-higdon-versus-pfitzinger
The 3 most critical elements of marathon training (aerobic threshold, learning to utilize fat as a fuel source at marathon pace, and increasing muscular endurance) and how you can specifically target these essential physiological factors in training.
For many people, the idea of cardiovascular exercise, otherwise known as "cardio" or aerobic activity, brings to mind sweatdrenched people in a group fitness class or running on treadmills. While those visions are accurate examples, cardio actually
encompasses a lot more exercise options, which we'll cover below.
Train for a Fast Ironman in 12 Hours a WeekTrainingPeaks
You don't need to devote your entire life to training in order to achieve your Ironman goals. Based on the article "Minimalist Ironman Training" by Matt Fitzgerald, here's how to train for a fast Ironman in just 12 hours a week. For more training advice like this, visit TrainingPeaks.com/Blog.
How do HS, College, and Elites actually train?Stephen Magness
Looking at training programs of successful high school, college, and professional distance runners.
For more insight visit: http://www.ScienceofRunning.com
Our team at Complete Physio got together to bring you all the information you might need ahead of running a marathon in 2014.
From the best way to train through to injury prevention, there is useful information for first times and experienced heads.
, they proceed with stories of delicate liberality and how they wish they could complete a Himalaya trekking. http://walktohimalayas.com/services/trekking/
You can choose any 8-hour window to consume calories. Some people opt to skip breakfast and fast from noon to 8 p.m., while others avoid eating late and stick to a 9 a.m. to 5 p.m. schedule. Limiting the number of hours that you can eat during the day may help you lose weight and lower your blood pressure
Want to ride faster (bicycling)?
Three (3) sections of this presentation takes you through a breakdown of actions you can take to become a faster cyclist.
Myofascial Release is the release of connective tissue around muscle fibre. Through very effective hands-on techniques, the Aliyah Massage Therapist provides sustained pressure into myofascial restrictions to eliminate pain and restore motion. This allows the connective tissue fibres to reorganize themselves in a more flexible and functional fashion.
Train for a Fast Ironman in 12 Hours a WeekTrainingPeaks
You don't need to devote your entire life to training in order to achieve your Ironman goals. Based on the article "Minimalist Ironman Training" by Matt Fitzgerald, here's how to train for a fast Ironman in just 12 hours a week. For more training advice like this, visit TrainingPeaks.com/Blog.
How do HS, College, and Elites actually train?Stephen Magness
Looking at training programs of successful high school, college, and professional distance runners.
For more insight visit: http://www.ScienceofRunning.com
Our team at Complete Physio got together to bring you all the information you might need ahead of running a marathon in 2014.
From the best way to train through to injury prevention, there is useful information for first times and experienced heads.
, they proceed with stories of delicate liberality and how they wish they could complete a Himalaya trekking. http://walktohimalayas.com/services/trekking/
You can choose any 8-hour window to consume calories. Some people opt to skip breakfast and fast from noon to 8 p.m., while others avoid eating late and stick to a 9 a.m. to 5 p.m. schedule. Limiting the number of hours that you can eat during the day may help you lose weight and lower your blood pressure
Want to ride faster (bicycling)?
Three (3) sections of this presentation takes you through a breakdown of actions you can take to become a faster cyclist.
Myofascial Release is the release of connective tissue around muscle fibre. Through very effective hands-on techniques, the Aliyah Massage Therapist provides sustained pressure into myofascial restrictions to eliminate pain and restore motion. This allows the connective tissue fibres to reorganize themselves in a more flexible and functional fashion.
Presentation slides from our most recent workshop, held at our St John Street clinic on Saturday 26th November. This workshop provides you with both a theoretical and practical range of knowledge needed so that you can offer Pilates based exercises to your patients as part of a rehabilitation programme.
Neck Pain and Arm Pain : Cervical Radiculopathy by Pablo Pazmino MDPablo Pazmino
This video explains Cervical Radiculopathy and Cervical Herniations. When herniations begins to affect the nerves and spinal cord this is called Cervical Radiculopathy. This video highlights the history, epidemiology, and treatment options both conservative and surgical. If you or someone you know needs to be seen in regards to Cervical Herniation/Radiculopathy feel free to look us up online www.beverlyspine.com or www.santamonicaspine.com OR call toll free 1-8SPINECAL-1
A valuable presentation on Exercise Prescription for sports and massage therapist's. A presentation from our workshop event at the St John Street clinic on the 8th October 2016.
Tool to understand Myofascial Trigger Points - how they work, pain patterns, and where they are found.
Contains trigger point diagrams, maps and images.
Flexibiliy: Stretching vs Self-myofascial Release. From research to practice ...Max Martin
Presentation for WAFIC 2011 by Max Martin AEP, Director of Corrective Exercise Australia.
This workshop will equip you as an exercise professional to understand the impact, relevance and correct application of flexibility, stretching and self myofascial release (SMFR) on musculoskeletal health, function and performance.
At the workshop you will establish a strategic approach to dealing with muscle tightness affecting injury, posture and movement, based on clinical evidence and current research, theories and practices.
Craniosacral manipulation was first introduced into the osteopathic profession in the 1930s. Instruction in the field began in the 1940s.Dysfunctional situations where interference with normal pulsatile activities or soft tissue properties seems to have occurred and which have no easy, 'gross', structural or orthopedic consequence.
A detailed presentation from our Trigger Point Therapy workshop for sport's and massage therapist's. This event was held at our St John Street clinic on the 30th April 2016.
Myofascial release refers to the manual
technique for stretching the fascia and
releasing bonds between fascia and
Lintegument, musles,and bones, with the goal of
eliminating pain, increasing range of motion
and balancing the body.
Want to exercise without going to a gym?
Walking is a great form of exercise that you can do alone, with others, outside or inside.
Follow these great tips to make the most out of your next walk!
This fitness e-book is packed with golf-specific activities to help you improve your game and lower your scores. It includes stretching, flexibility, strength, and cardio routines designed to help you become more golf-fit.
For more golf tips please visit : http://www.bbgolfer.com
As a runner, it’s important that you do more than simply run. If you want your sessions to be long, fast, and strong, it’s vital to support your body’s capacity to consistently do this. Here’s why strength training for runners is so essential, plus some simple exercises you can try at home, in the park, or at the gym.
This Guide Details Tips On How To Maintain A Beautiful Body, Exercise Tips For A Great Body. Incorporate Cardio Training, Use Weights, Eat Healthy And The Benefits To A Total Healthy Lifestyle.
Full tips here: http://babylonhealthcare.com/the-best-way-to-lose-weight-fast-and-safe
Exercise scientists have been hard at work and now years of research indicates that the following eight moves—done properly—are all you need to achieve the slim, taut body you re after
Euro Cup fans worldwide can book Euro 2024 Tickets from our online platform www.worldwideticketsandhospitality. Fans can book Slovakia Vs Ukraine Tickets on our website at discounted prices.
Results for LtCol Thomas Jasper, Marine, for the 2010 Marine Corps Marathon held October 31, 2010, marking the 35th annual marathon known as "The People's Marathon."
An impressive finishing time of 3:46:39, placing 324th in the Male division ages 40-44.
Euro Cup fans worldwide can book Euro 2024 Tickets from our online platform www.worldwideticketsandhospitality. Fans can book Poland Vs Netherlands Tickets on our website at discounted prices.
Mats André Zuccarello Aasen, commonly known as Mats Zuccarello, was born on September 1, 1987, in
Oslo, Norway. He grew up in the bustling neighborhood of Løren, where his passion for ice hockey began
at a young age. His mother, Anita Zuccarello, is of Italian descent, and his father, Glenn Aasen, is
Norwegian. This multicultural background played a significant role in shaping his identity and versatility
on and off the ice.
Spain vs Italy Spain at Euro Cup 2024 Group, Fixtures, Players to Watch and M...Eticketing.co
Euro Cup 2024 fans worldwide can book Spain vs Italy Tickets from our online platform www.eticketing.co. Fans can book Euro Cup Germany Tickets on our website at discounted prices.
Euro Cup fans worldwide can book Euro 2024 Tickets from our online platform www.worldwideticketsandhospitality. Fans can book Slovenia Vs Denmark Tickets on our website at discounted prices.
Euro Cup fans worldwide can book Euro 2024 Tickets from our online platform www.worldwideticketsandhospitality. Fans can book Croatia vs Italy Tickets on our website at discounted prices.
Euro Cup international supporters can book Euro 2024 Tickets from our online platform Worldwideticketsandhospitality.com. Followers can book Turkey Vs Portugal Tickets on our website at sale prices.
Denmark vs England England Euro Cup squad guide Fixtures, predictions and bes...Eticketing.co
We offer UEFA Euro 2024 Tickets to admirers who can get Denmark vs England Tickets through our trusted online ticketing marketplace. Eticketing. co is the most reliable source for booking Euro Cup Final Tickets. Sign up for the latest Euro Cup Germany Ticket alert.
Euro Cup fans worldwide can book Euro 2024 Tickets from our online platform www.worldwideticketsandhospitality. Fans can book Denmark Vs England Tickets on our website at discounted prices.
Euro Cup fans worldwide can book Euro 2024 Tickets from our online platform www.worldwideticketsandhospitality. Fans can book Belgium Vs Romania Tickets on our website at discounted prices.
Euro Cup international supporters can book Euro 2024 Tickets from our online platform Worldwideticketsandhospitality.com. Followers can book Portugal Vs Czechia Tickets on our website at sale prices.
Serbia vs England Tickets: Serbia Prepares for Historic UEFA Euro 2024 Debut ...Eticketing.co
Eticketing.co offers UEFA Euro 2024 Tickets to admirers who can get Serbia vs England Tickets through our trusted online ticketing marketplace. Eticketing.co is the most reliable source for booking Euro Cup Final Tickets. Sign up for the latest Euro Cup Germany Ticket alert.
Belgium vs Slovakia Belgium announce provisional squad for Euro Cup 2024 Thib...Eticketing.co
Euro 2024 fans worldwide can book Belgium vs Slovakia Tickets from our online platform www.eticketing.co. Fans can book Euro Cup Germany Tickets on our website at discounted prices.
Narrated Business Proposal for the Philadelphia Eaglescamrynascott12
Slide 1:
Welcome, and thank you for joining me today. We will explore a strategic proposal to enhance parking and traffic management at Lincoln Financial Field, aiming to improve the overall fan experience and operational efficiency. This comprehensive plan addresses existing challenges and leverages innovative solutions to create a smoother and more enjoyable experience for our fans.
Slide 2:
Picture this: It’s a crisp fall afternoon, driving towards Lincoln Financial Field. The atmosphere is electric—tailgaters grilling, fans in Eagles jerseys creating a sea of green and white. The air buzzes with camaraderie and anticipation. You park, join the throng, and make your way to your seat. The stadium roars as the Eagles take the field, sending chills down your spine. Each play is a thrilling dance of strategy and skill. This is what being an Eagles fan is all about—the joy, the pride, and the shared experience.
Slide 3:
But now, the day is marred by frustration. The excitement wanes as you struggle to find a parking spot. The congestion is overwhelming, and tempers flare. The delays mean you miss the pre-game excitement, the tailgate camaraderie, and even the opening kick-off. After the game, the joy of victory or the shared solace of defeat is overshadowed by the stress of navigating out of the parking lot. The gridlock, honking horns, and endless waiting drain the energy and joy from what should have been an unforgettable experience.
Our proposal aims to eliminate these frustrations, ensuring that from arrival to departure, your experience is extraordinary. Efficient parking and smooth traffic flow are key to maintaining the high spirits and excitement that make game days special.
Slide 4:
The Philadelphia Eagles are not just a premier NFL team; they are an integral part of the community, hosting games, concerts, and various events at Lincoln Financial Field. Our state-of-the-art stadium is designed to provide a world-class experience for every attendee. Whether it's the thrill of game day, the excitement of a live concert, or the camaraderie of community events, we pride ourselves on delivering a fan-first experience and maintaining operational excellence across all our activities. Our commitment to our fans and community is unwavering, and we continuously strive to enhance every aspect of their experience, ensuring they leave with unforgettable memories.
Slide 5:
Recent trends show an increasing demand for efficient event logistics. Our customer feedback has consistently highlighted frustrations with parking and traffic. Surveys indicate that a significant number of fans are dissatisfied with the current parking situation. Comparisons with other venues like Citizens Bank Park and Wells Fargo Center reveal that we lag in terms of parking efficiency and convenience. These insights underscore the urgent need for innovation to meet and exceed fan expectations.
Slide 6:
As we delve into the intricacies of our operations, one glaring issue emer
Narrated Business Proposal for the Philadelphia Eagles
10k Training Plan
1. PREPARATION FOR A 10K
INTRODUCTION:
Having a goal at the start of any exercise programme can be a great motivator and in many cases can make the
difference between sticking with it or giving up.
For someone starting a jogging or running programme for the first time or just getting back into it after a long break
it can be a difficult and daunting experience. How much should I do? How far should I run? What pace should I run
at? What rest should I have between runs? These are all questions that are common, so if you have asked yourself
any of them, don’t worry – you’re not alone!
The good thing about starting out on a beginners programme is that the terms ‘walk’ and ‘rest’ are used quite a lot!
Once you have decided on the run to take part in you should work backwards to however many weeks programme
you are following. The sample programme lasts sixteen weeks and is aimed at getting you to the onto the start line
in a fit and healthy state and with enough preparation behind you to get to the finish line! It assumes that you have
no major health problems, if in doubt consult your GP before starting the programme.
The programme is only a suggestion and should be adapted to suit your work and home life and the days of the week
that it is most convenient for you to exercise.
As with all exercise programmes you should always do some gentle movement warm-up exercises beforehand and
some stretching exercises to warm-down afterwards. If you have read this then you have taken the first steps
towards getting fit enough for the 10k! Happy running!
TERMINOLOGY
Walk: Brisk walking pace (faster than walking to the newsagents).
Jog: Gentle running pace (able to chat easily throughout).
Walk/Jog: Periods of walking followed by periods of jogging (vary the times and number of walks and jogs
depending on total target time/distance).
Run: Faster pace than jogging but still able to chat (not continuously though!).
Rest: Either a day off exercise completely or other exercise such as swimming, aerobics or cycling.
www.jogscotland.org.uk
2. THE 4 ZONE PLAN
To help you run more effectively and recover properly after exercising we have put together The 4 Zone Plan. There
is no exact point where one zone stops and the next starts and you may find that you experience more than 1 or all
of them during hard training or in a race!
1. The Blether Zone. As the name suggests this zone enables you to easily run along and have a good blether
with your running buddies (if you run alone feel free to blether to yourself, but remember what is said about
people who talk to themselves!). You don’t need any scientific measurements or principles to run in the
Blether Zone, quite simply if you are able to run comfortably and blether then you are not going into oxygen
deficit and your heart rate will be higher than at rest but not nearly as high as when you run faster. As a very
rough guide each person has a maximum heart rate (MHR) of around 220 beats per minute minus their age
(so a 40 year old would be 220 – 40 = 180). Aerobic running (i.e. running without going into oxygen deficit)
is achieved at a level around 60% - 85% of your MHR, Blether Zone would be at the lower end of this range.
This type of running is appropriate for warming up for a harder run or race, or for a recovery run the day after
a hard run/race.
To measure your heart rate after exercise it is best to take a pulse measurement from the Carotid artery on
your neck, this should be easy to find as it pumps quite hard at higher levels. Measure your pulse for 10 or
15 seconds and multiply by 6 or 4 to get your heart rate per minute. Your pulse rate is the same as your
heart rate.
2. The Puff Zone. This is a gradual step up from Blether Zone. You should still be able to chat to your running
buddies but it may not be as easy to get your words out. Most of your regular weekly running should be In
the Puff Zone as this will give you the best cardiovascular (heart and lungs) exercise benefit, which is
important for maintaining or improving your long term health and also important in building a solid foundation
for improving your running times or distances (if that is what your goals are). In Puff Zone you should be
aiming for around 70 – 80% of your MHR.
3. The Pant Zone. If you start to feel and look like a Husky pulling a sled then you have probably entered The
Pant Zone! At this level your heart rate is probably getting up to 80 - 90% of your MHR and you will have
started to exercise anaerobically (this means that you have gone into oxygen deficit and are effectively
running without oxygen and building up waste products, predominantly lactic acid). Once you have entered
this zone it becomes increasingly difficult to sustain your running pace. This zone is usually only entered
towards the end of a very hard training run or race, or during specific training sessions where you vary your
pace between slow and fast for a period of time or a set distance. For beginners it is not really advisable to
do much training in this zone, it is better to build up an endurance/aerobic base from Blether and Puff Zone
training. This also has the advantage of minimising the risks of injury or illness from overdoing things before
your body has become accustomed to increased intensity of exercise. Once you have been running for
several months and perhaps taken part in your first organised race you can then think about introducing Pant
Zone training to improve your times, you should also feel that you are running easier in the Blether and Puff
Zones.
4. The Gasp Zone. The Gasp Zone is not a place that you want to be in too often! It would really only be
entered at the very end of a full out training run or race, even then only over the last few hundred metres as
you try to coax a final sprint out of your weary muscles! In Gasp Zone you will probably be exercising at 90 –
100% of MHR. The other time you would enter Gasp Zone would be during short interval training at high
intensity, which is used to develop speed. For most recreational and health runners it is not advisable to do
this type of training, unless of course you have secret ambitions of being the next Lee McConnell or Tom
McKean!
www.jogscotland.org.uk
3. THE PROGRAMME
Weeks
until run
Mon
16
REST
15
REST
14
REST
13
REST
12
REST
11
REST
10
REST
9
REST
8
REST
7
REST
6
REST
5
REST
4
REST
3
REST
2
REST
1
REST
Tue
Wed
½ mile
walk/jog*
½ mile
walk/jog*
1 mile
walk/jog*
1 mile
walk/jog*
1½ mile
walk/jog*
1½ mile
walk/jog*
2 mile
walk/jog*
2 mile
walk/jog*
2½ mile
walk/jog*
2½ mile
jog/run*
3 mile
jog/run*
3 mile
jog/run*
3½ mile
jog/run*
3½ mile
jog/run*
4 mile
jog/run*
4 mile
jog/run*
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
Thu
½ mile
walk/jog*
½ mile
walk/jog*
1 mile
walk/jog*
1 mile
walk/jog*
1½ mile
walk/jog*
1½ mile
walk/jog*
2 mile
walk/jog*
2 mile
jog/run*
2½ mile
jog/run*
3 mile
jog/run*
3½ mile
jog/run*
4 mile
continuous jog
4½ mile
continuous jog
5 mile
continuous jog
5 mile
continuous jog
2 mile gentle
jog
Fri
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
Sat
Sun
20 minute
gentle walk
20 minute
gentle walk
30 minute
walk
30 minute
walk
40 minute
walk
40 minute
walk
45 minute
walk
45 minute
walk
50 minute
walk
50 minute
walk
55 minute
walk
55 minute
walk
60 minute
walk
60 minute
walk
45 minute
walk
20 minute
gentle walk
Alternate
exercise**
Alternate
exercise**
Alternate
exercise**
Alternate
exercise**
Alternate
exercise**
Alternate
exercise**
Alternate
exercise**
Alternate
exercise**
Alternate
exercise**
Alternate
exercise**
Alternate
exercise**
Alternate
exercise**
Alternate
exercise**
Alternate
exercise**
Alternate
exercise**
THE BIG DAY!
*You should alternate 30 seconds walk and 30 seconds jog or 30 seconds walk and 30 seconds run depending on
what is stated on the programme. In the early weeks of the programme don’t worry if you cannot do more than a
couple or repetitions of walk/jog, it will get easier as the weeks go on!
** Alternate aerobic exercise includes activities such as swimming, cycling, exercise classes, rowing machines, stair
climbers, etc. If you are exercising at a gym or sports centre consult staff about suitable classes and equipment.
www.jogscotland.org.uk
4. FINAL NOTES
The programme is suggested advice and should be adapted to suit your work and home life and the days of the week
that it is most convenient for you to exercise. Do not worry too much about exact distances, just try to cover the
approximate time for each distance stated at your normal running pace.
As with all exercise programmes you should always do some gentle movement warm-up exercises beforehand and
some stretching exercises to warm-down afterwards. As with any physical activity programme please consult your GP
before commencing if you have any health concerns.
Everyone is individual in how they approach and prepare for a 10k event, some people like to run together in groups,
others prefer to run alone or with a buddy. Some are early larks, others are night owls. Whatever category you are
in, we can help in some way.
To find jogging groups in your area go to: www.jogscotland.org.uk/local_groups
If running with a group is not your thing the jogscotland website at www.jogscotland.org.uk contains loads of tips
and advice to help you with your running – and it’s FREE to sign up!
GOOD LUCK!
www.jogscotland.org.uk