Informationen zum Lauftraining am 18.06.

 In Uncategorized

Liebe Läufer und Läuferinnen,

Ruscher Training Sommer17 Logo ak2_X1Amein großes Kompliment an alle – nach dem gelungenen Start in die ersten beiden Trainingswochen war auch der heutige erste lange Lauf ein schönes Erlebnis mit Euch. Unser ganzes Trainerteam freut sich schon auf die kommenden Wochen.

Auf unserer Facebook-Seite findet Ihr ein paar nette Bilder.

Diese Woche geht es weiter:

Trainings diese Woche
Noch einmal zur Erläuterung: Da dieses Jahr die Vorbereitungszeit bzw. der Trainingsplan eine Woche kürzer ist, haben wir am Standorttraining die 2. Und 3. Woche etwas modifiziert im Vergleich zum Training im Trainingsplan (das es nur zu absolvieren gibt, wenn man nicht (!) in’s Training kommt).

In dieser Woche kombinieren wir einen Teil Lauf-ABC mit Bergantraining. Das Lauf-ABC wird statt der MovementPreps absolviert und damit der Vorbereitungsteil auf das Kraftausdauertraining erweitert.

Das Bergan-Training dient der Verbesserung der Kraftausdauer. Hintergrund ist neben der Kraftausdauer auch die Belastung bis an die IANS (individuelle anaerobe Schwelle – ca. 88-92% Hf-max) ohne einen verfrühten Trainingsreiz eines Intervalltrainings in der Ebene vorweg zu nehmen.

Das Kernprogramm beinhaltet 4 Wiederholungen bergan à 3-4min.. Wenn die einzelnen Hügel an den Trainingsstandorten nicht die Einzeldauer „hergeben“, dann teilen wir die Gesamtdauer auf mehr Wiederholungen. Eure Trainer erläutern Euch das gezielt im Training.

(In der Praxis kommt Ihr je nach Leistungsgruppe auf 12-16min. Bergantrainingszeit – aufgeteilt auf die Streckenlängen, die die Hügel pro Standort hergeben)

Bitte orientiert Euch mittels Herzfrequenzmesser um die richtige Dosierung zu finden. Subjektiv darf das Training durchaus belasten – Ihr solltet aber alle Wiederholungen im gleichen Tempo absolvieren können, ohne abzubauen.

 

Trainingswochenende im Fleimstal
Wie angekündigt werden wir auch im Herbst 2017 ein Trainingswochenende mit besonderem Ambiente anbieten. Im September führen wir ein 3-tägiges Laufseminar mit dem Motto „SKS = Sport, Kultur u. Spaß“ im Fleimstal / Val di Fiemme im Trentino/ Italien durch. Betreut wird das Training von Klaus Ruscher und Stefan Möstl.

Neben den bewährten Inhalten des Sport Ruscher-Trainings wird die Intensität zur Vorbereitung auf die anstehenden Herbstmarathons etwas gesteigert und das Training findet sein Finale mit einem stimmungsvollen langen Landschaftslauf.

Hier findet Ihr alle Details.

 

Aktion Teamwear
Natürlich bieten wir Euch auch heuer wieder ein Sommertrainings- Aktionsshirt. Für alle, die die Kombination aus Lauftraining- & Athletikkurs, oder die Flatrate belegt haben ist das Shirt inklusive. Darüberhinaus bieten wir das Shirt zum Selbstkostenpreis für 20,- € inklusive persönlichem Namensdruck an.

Desweitern haben wir uns auf vielfachem Wunsch weitere Team-Teile für Euch ausgesucht, die wir per Druck individualisieren können. Eine Fusion-Laufjacke und Lauf-Weste runden unser Angebot ab. Beides könnt Ihr zum Vorzugspreis von 90,- € bzw. 70,-€ bei uns bestellen – inklusive Logo und Namenaufdruck.

Anprobe

Damit wir für Euch auch wirklich die richtigen Größen und auf Wunsch den richtigen Namen (ggf. Zusätze/ Abkürzungen) erfassen bieten wir in der Zeit vom 18.6. (erster langer Lauf) bis zum 2.7. (zweiter langer Lauf – Deadline!) die Möglichkeit der Anprobe.

Artikel Preis
Erima-Laufshirt 20,- €  erima-shirt Für alle die die Kombination aus Lauftraining- & Athletikkurs, oder die Flatrate belegt haben ist das Shirt inklusive.
Fusion-Laufjacke 90,- € fusion-jacke
Fusion-Laufweste 70,- €  fusion-weste
  • Die Artikel werden mit Logo und auf Wunsch individuell mit Vornamen (Brusthöhe) bedruckt
  • Bemusterung vom 18.6. (erster langer Lauf) bis zum 2.7. (zweiter langer Lauf – Deadline!)
    • …beim langen Lauf von 8 – 8:30 Uhr vor (!) dem Lauf
    • …im Laden zu unseren regulären Öffnungszeiten
  • Zahlung bei Bestellung (beim langen Lauf nur bar möglich)

Ich wünsche Euch jetzt viel Spaß und vor allem ein gutes Training.

Ganz liebe Grüße
Klaus

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