Running Project 200

Hanauer Stadtlauf am 18.09.20

We'll get you fit

You have bad experience with runningmade?
or never really dared?
had no motivation?
don't know how to start?
but would you like to take part?
Are you a runner but would like support or tips?

We'll get you fit! Our goal is to have 200 participants on 18.09.20Hanau City Run.

Participation is free for members. Evonik employees without membership pay €15 per session/workshop.

Registration for the Hanau City Run

Registration for a starting place is handled through the WD. Mr. Michael Majka is in charge.
Registration via Evonik is possible until July 31, 2019!
program

for beginners

Goal

Completing the 6 km with lots of fun and team spirit. Whether you walk or jog at the end doesn't matter; what matters is that you feel good. Taking part is everything!

Dates / Registration

The workshop starts on July 16, 2019, at 8:00 a.m. All other dates can be found under "Workshop Dates."

Registration:
- via APP for all members
- by email or telephone

Contents

You'll learn both theory and practice. You'll get a brief insight into nutrition, clothing, and training principles. We'll guide you from walking to jogging, very carefully, of course. Running-specific strengthening and stretching exercises are also part of the program. If you end up doing more walking than jogging, that's totally OK!

Good to know

Before you start training, you should have a health check with your doctor (recommended from the age of 30)!
DATES / CONTENTS OF WORKSHOPS

We work with you to develop perfect solutions for your challenges!

16.7

Tuesday, 8:00 - 9:00 a.m.

- General information / procedures
- Theory: nutrition, clothing, training control
- Practice: Strengthening & Stretching

23.7

Tuesday, 8:00 - 9:00 a.m.

Praxis: Walking Test, walken


31.7

Wednesday, 8:00 - 9:00 a.m.

Practice: walking, strengthening, stretching

06.8

Tuesday, 8:00 - 9:00 a.m.

- Workout: Running-specific: mobility, stability, coordination
- Where: Indoor

28.8

Wednesday, 8:00 - 9:00 a.m.

Practice: walking, strengthening, stretching

03.9

Tuesday, 8:00 - 9:00 a.m.

Practice: walking, strengthening, stretching

10.9

Tuesday, 8:00 - 9:00 a.m.

Practice: walking, strengthening, stretching

17.9

Tuesday, 8:00 - 9:00 a.m.

Final training, walking test
program

Advanced / Experienced runner

Goal

If you are a runner but would like support or tips from us, we would be happy to help you in the individual workshops or running sessions.

Dates / Registration

The workshop starts on July 18, 2019, at 7:00 a.m. All other dates can be found under "Workshop Dates."

Registration:
- via APP for all members
- by email or telephone

Contents

We offer both theoretical and practical sessions. You'll gain insight into nutrition, clothing, and training theory/planning. The practical sessions include the following sessions: running analysis, running ABC, interval training, coordination training, strengthening, stretching/mobility, and much more. Homework is also provided. ;-)

Good to know

Before you start training, you should have a health check with your doctor (recommended from the age of 30)!
DATES / CONTENTS OF WORKSHOPS

We work with you to develop perfect solutions for your challenges!

17.7

Wednesday, 5:00 PM - 6:00 PM

- General information / procedures
- Theory: Nutrition, clothing,
Training control, technology
- Practice: Strengthening & Stretching

19.7

Friday, 4:30 - 5:45 p.m.

- Practice: Technique, Running ABC

30.7

Tuesday, 7:45 - 8:45 a.m.

- Practice: 5 km against the clock, technique, stretching

13.8

Tuesday, 7:00 - 8:00 a.m.

- Workout: Running-specific: mobility, stability, coordination
- Where: Indoor

30.8

Freitag, 16:30 - 17:30 Uhr

Practice: Fartlek, intervals, technique

10.9

Tuesday, 4:30 - 5:45 p.m.

Praxis: 5 km auf Zeit, Technik, Dehnen

20. September 2019

Hanau city run

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