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미국 육상 러닝 코치의 5K 훈련 안내

수업
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새로운 선생님
이 5K 훈련 수업은 모든 기술 수준의 개인을 위해 설계되었으며, 개인화된 코칭, 대화형 운동 및 가상 경주를 통해 초보자를 5K 달리기의 재미, 피트니스 및 기본 사항에 중점을 둡니다.
보고계신 지문은 자동 번역 되었습니다

수업 경험

Physical Skills:

Build up endurance to run a 5K (3.1 mile) distance continuously
Improve overall cardiovascular fitness
Develop proper running form and technique
Build strength through bodyweight exercises for runners
Learn dynamic stretching routines for pre/post-run

Training Knowledge:

Understand basic running training principles and terminology
Learn how to structure a progressive training plan
Gain experience with running workouts like intervals, tempo runs, hill repeats
Master strategies for running longer distances like pacing and hydration
Acquire skills for race day preparation and execution

Mental/Behavioral:

Set achievable yet challenging SMART goals for running
Develop habits and discipline for consistent training
Build mental endurance and resilience
Gain confidence and self-efficacy as a runner
Learn motivational techniques to overcome barriers

Running Lifestyle:

Experience the runner's high and stress-relieving benefits
Acquire skills to prevent and manage common running injuries
Develop a passion and enjoyment for running
Cultivate an active, balanced lifestyle
Feel a sense of accomplishment from completing a 5K race

In achieving these diverse goals over the semester, students will transform from sedentary into legitimate 5K-ready runners with the skills and mindset to continue running for life. Whether on a treadmill or heading out to the park, this one-on-one coaching class will provide the tools and motivation to prepare for and successfully complete a 5K run. 
Certified USATF (USA Track & Field) Running Coach
Certified Physical Education and Health Teacher
Over 10 years of experience coaching runners
Experienced long-distance runner with over 10 marathon and 7 ultramarathon finishes.
First Aid Certified
숙제 제공
Homework will be assigned in the form of running workouts and training logs. Students will be expected to complete the prescribed running assignments each week, tracking details like distance, time, pace, etc. Reviewing the training logs in class will allow for feedback and accountability.
수업 외 주당 1 - 2 시간
제공되는 평가
제공되는 성적
This 5K training program is designed for beginners, so no previous running experience is necessary! However, participants should be able to walk comfortably for at least 30 minutes at a time. 
Required Supplies:
Running shoes

Recommended Supplies:
-Treadmill or mini-stepper (if available)
-Open space for running in place/exercises (if no treadmill)
- Mat or towel for floor exercises
- Water bottle for hydration
- Device to track runs (smartphone app or fitness tracker)
- Resistance bands for supplemental strength training (optional)

I will provide:
-Downloadable training plans and log sheets

Having a treadmill or mini stepper at home can be ideal for students to get their running workouts in during our virtual sessions. The treadmill allows precise distance/pace tracking. For those without treadmill access, an open room to run in place is fine, but students can also visit outdoor spaces/parks under parental supervision to complete their weekly running activities and log them on Strava. Registration on RunSignUp is required for the official virtual 5K.
이 수업에서는 아웃스쿨 교실 외에도 다음의 툴을 사용합니다:
1. While there won't be traditional tests or quizzes, students will have skill evaluations periodically throughout the course. This could include:
- Running form assessments with video analysis
- Benchmark timed running tests to measure progress

2. Students will receive a Certificate of Course Completion, a commemorative virtual medal from the instructor and an official 5K medal from the FIT Foundation (available only on parental request) based on:

- Consistent attendance and participation (must have attended at least 8 sessions)
- Demonstrating key running skills and proper form
- Providing evidence of completing the full training plan using their Strava logs
- Participating and finishing the FIT Foundation Virtual 5K Event- verified by their Strava log.

For the training logs and culminating virtual 5K event, we are collaborating with the FIT Foundation, an organization promoting youth fitness. Students will use a fitness tracker/app to log their weekly training and also log an official 5K (3.1 mile) distance any time after attending 8 sessions, during the FIT Foundation's scheduled virtual 5K window.

This allows students to earn their 5K medals in a competitive yet supportive environment, with their results being officially timed and ranked along with other virtual 5K participants from around the country.

Finishing the FIT Foundation Virtual 5K is a key requirement to receive the commemorative 5K medal and course completion credentials. Participating in this established event adds motivation, accountability, and a sense of achievement.

The competition element allows students to optionally race against each other and participants nationwide. However, the primary focus remains on individual goal completion rather than performance rankings.

Earning an official 5K medal from a reputable fitness organization provides well-deserved recognition for each student's hard work in the course.

Physical Activity Precautions:
This course will involve increasing levels of walking, running, and physical exercise over the semester. Proper precautions should be taken, including:

- Ensuring the student has no medical conditions that could be exacerbated by physical activity before enrolling. Consulting a physician is recommended, especially for students who are obese or have been entirely sedentary.

- Wearing proper running shoes and athletic clothing during our sessions and outdoor running.

- Bringing water/hydration for runs and classes.

- Informing the instructor of any injuries, pain, dizziness or other issues that arise during the training.

- Following the progressive training plan to avoid overexertion or injury from doing too much too soon.

While running is generally considered a safe activity, the potential for overuse injuries, dehydration, or other issues exists, especially for beginners. Parental supervision to ease into the training is advisable.

Media Content Note:
Occasional running/fitness videos and photos will be used from approved providers like YouTube, but nothing with inappropriate or disturbing content beyond a G/PG rating. Internet access may be required for some video/app use.

5K Running Class Waiver
By registering for this 5K running class on Outschool, you acknowledge and agree to the following:
1. I understand that this class will involve strenuous physical activities including but not limited to: walking, running, bodyweight exercises, and aerobic activities. I am aware that with any exercise program, there are inherent risks such as falls, overexertion, dehydration, muscle cramps, sprains, broken bones and other potential injuries.
2. I affirm that my participating child/ward is in good physical condition with no known disabilities that would prevent safe participation. If any concerns, I will consult a physician before participating.
3. I voluntarily assume all risks of injury from participation. I hereby waive, release, and agree to hold harmless Outschool, the instructor, and any affiliated parties from liability for any claims or injuries sustained during participation.
4. I accept full responsibility for providing accurate health information and following all safety protocols and trainer instructions during session activities. Participation is at my (and my child's/ward's) own risk.
5. By completing registration for this course, I affirm having carefully read and agreed to the terms of this Waiver. I understand the inherent risks and voluntarily accept full responsibility for my child's/ward's participation.
Websites/Online Resources:
RunnersWorld.com Training Plans and Tips (https://www.runnersworld.com/training/)
Fit Foundation (https://fitfoundation.org/)
RunSignUp (runsignup.com)

Magazines:
Runner's World magazine - Articles on training, gear, nutrition, etc.

Videos/Channels:
The Run Experience YouTube Channel

Mobile Apps:
Strava Running App
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At Lakeview Education, we specialize in offering a wide range of interactive courses designed to engage and challenge students from elementary through high school. Our curriculum spans across Mathematics, Science, Language Arts, with a unique... 
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세션당
요청 시 수업
30분

실시간 화상 수업
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