FAW 106F2 - Individual Fitness: Running

1 Credits, 2 Contact Hours
0 lecture periods 2 lab periods

Cardiovascular conditioning through running and walk/run workouts intended for the beginning and intermediate runner. Includes an introduction to running, personal safety and preparation, components of training, the distances, and designing your training program.

Information: May be taken two times for a maximum of two credit hours. If this course is repeated, see a financial aid or Veteran’s Affairs advisor to determine funding eligibility as appropriate. This course is suitable for students who wish to run a few miles a week to those training for distances up to a marathon.

Course Learning Outcomes

Apply the concepts of training by designing a goal-based personal running program.
Demonstrate an improvement in cardiovascular endurance, strength and/or flexibility.
Demonstrate the ability to adhere to an exercise program.

Outline:

Introduction – Why Run?
1. Fitness benefits
2. Running for fun and running to compete
3. Introduction to training terms
4. Equipment: finding the right shoe
5. Keeping a running journal
Personal Safety and Preparation
1. Assessing health risks
2. Principles and safety considerations of warming up and cooling down
3. Hydration
4. Cold and hot weather running
5. Nutrition
6. Over-training and injury
Components of Training
1. Distance and endurance
2. Pace and speed
3. Strength
4. Flexibility
5. Cross training
6. Zone training
7. Heart rate monitor vs. Rate of Perceived Exertion (RPE)
The Distances
1. The 5K
2. The 10K
3. The half marathon
4. The marathon
Designing Your Training Program
1. Base building
2. Hard and easy method
3. Introducing speed
4. Hills
5. Race preparation