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Race Training Plan

Generally speaking training for a road race involves 3 to 4 basic workout types, each with a specific objective.

  1. The long/slow jog — is designed to build endurance in both the aerobic system and the working tissues
  2. The “tempo” run — is designed to improve efficiency and begin to stimulate improvements in the athletes ability to sustain a more challenging pace
  3. “Speed work” — is designed to train the muscular system anaerobically and emphasizes “cadence” (steps per minute) or what is sometimes called “turn over”
  4. Movement Quality — these workouts, although optional for younger athletes help to build the flexibility and strength required to improve performance without risking injury.

Download the sample training plan by clicking HERE


Get fit, improve math!

Could aerobic fitness link with learning? This research says YES!

Growing evidence suggests that aerobic fitness benefits the brain and cognition during childhood. The present study is the first to explore cortical brain structure of higher fit and lower fit 9- and 10-year-old children, and how aerobic fitness and cortical thickness relate to academic achievement. We demonstrate that higher fit children (>70th percentile VO2max) showed decreased gray matter thickness in superior frontal cortex, superior temporal areas, and lateral occipital cortex, coupled with better mathematics achievement, compared to lower fit children (<30th percentile VO2max).

Download the study HERE


Breakfast really IS the most important?

Middle school students who eat breakfast at school — even if they have already had breakfast at home — are less likely to be overweight or obese than students who skip breakfast, says a new study by the Community Alliance for Research and Engagement (CARE) at the Yale School of Public Health and the Rudd Center for Food Policy & Obesity at the University of Connecticut. Continue reading


How Hard Am I Working? (OMNI)

Knowing how hard to exercise is important for both results (intensity is an important factor in exercise “dosage”) as well as for enjoyment.  “No pain, no gain” often makes no sense….

This is not to say that pushing hard is not appropriate…it absolutely is….but like most things, it’s not an either/or. Understanding and maintaining balance ensures the experience is positive AND the best results can be achieved.

The Rate of Perceived Exertion (RPE) is a valid way of assessing exercise intensity.  However the adult version may not be most appropriate for kids.  The OMNI is a validated tool which allows children to rate their effort on a 0 to 10 scale using pictures. Click HERE to read the full study.