1Day Endurance Clinique (X-Country)

Tarikh : 21-Feb-2010

Masa : 3.00ptg-6.00ptg
Tempat : SMK Teluk Kumbar II, Bayan Lepas

Co-ordinater : P.L.B.S.Peyadesa

1. Just a week to go for the x-country run I conducted a 3hour clinique on how to warm

up and what to do before a cross-country competition.
2. There was about 30 participants.Most were new comers to the event.
3. A small briefing by the Coaching Chairman Dr.Shanmugam.
4. After gettng to know the participants I started the 1st session.

1. Warmup Long Slow Jog 10 min
2. Simple stretching exercise 15min
3. Drills 15min
4. Flexiblity exercise 15min
5. Pace Run 60mts x 6 15min
6. Proper running long distance running 15min
7. Strength Exercise 15min
8. Cardio Exercise 15min
9. T.I.D Long Distance Running 20mins
10. Losen down and questonaire time 15mins.

Repoted by : PLBS Payadesa