Fall 5K-II and 10K Class

PERU 332 & 341 (CRN 14966 & 14967) for fall 2014; Tuesday and Thursday; 8:00 to 8:50 for 5K, 8:00 to 9:40 for 10K.

LEARNING OUTCOMES: (1) introduce you to many types of running and many places to run; (2) increase your distance; (3) improve your pace; (4) avoid or minimize injuries; (5) make running a lasting habit.

REQUIREMENTS: (1) attend 15 or more of the 19 scheduled class sessions; (2) inform the instructor if you are ill or injured and can’t attend class; (4) perform modified activity, assigned and supervised by the instructor, if you have a minor ailment; (5) pass the class quiz, your only written assignment here.

INSTRUCTOR: Joe Henderson. E-mail: jhender@uoregon.edu (or joesrunteam@gmail.com). “Office”: day’s run site, about 15 minutes before and after each class. Class reports appear on www.uorunclass.blogspot.com. You’re also invited to join the Facebook group Joe’s Team Runners, and to follow him on Twitter at @Runandwrite.

LOCATIONS: Meet in Rec Center, Room 38 (big gym) on first day only. All other days, meet at northwest corner of turf playing field, near Rec Center, unless told otherwise. We run outdoors except when weather conditions (snow-ice, heavy rain, high wind) might create hazards. However, class ALWAYS meets unless entire university is closed. A restroom is available at our meeting spot. If you leave belongings in the covered area there, security can’t be guaranteed. Putting at least your valuables in a Rec Center locker (rental or day-use) is strongly recommended.

EQUIPMENT:  Running requires minimal equipment. Most important are shoes designed for running and a digital watch with a stopwatch feature. Dress for the activity and the day’s weather. Running starts the first day, so come to that class prepared for activity following a brief introductory talk. P.E. department policy dictates that you don’t listen to a music player during class and that you do wear a shirt.

RUNS:  The classes meet only twice a week, but you’re wise to run at least one more day each week on your own. This not only meets the accepted  minimum requirement of three sessions a week for improving fitness, but also starts establishing a habit of independent running. Our Tuesday run builds up your distance, increasing by about 10 percent per week and nearly doubling in length during the term. Our Thursday run improves your speed, with a series of short-distance tests to measure progress. These include “races” (among yourselves) in the first, fifth and 10^th weeks. Recommended additional runs are no longer than that Tuesday’s distance, at a relaxed pace.

TESTS: Each run tests your endurance or speed. You run to improve YOURSELF from one run to the next. In addition you take a written quiz at the end of the term to see how well you have absorbed the lessons that every runner should know. A brief lesson, containing answers to the quiz, is e-mailed page after each run, along with the day’s results.

SCHEDULE: Classes begin promptly at 8:00, at turf fields unless announced otherwise. Please arrive on time, to hear the day’s instructions and to avoid starting the run alone. Most of class time is then spent warming up, running and cooling down. Wait to leave until the last runner at your distance finishes. You self-report your results to the instructor, for reporting to you later that day by e-mail.

Shorter run is for 5K training, longer for 10K. Students registered for the 5K class may take the longer run, but those signed up for 10K can’t drop to the shorter distance. Weather conditions might alter a day’s run, but we never cancel class as long as the university remains open. Warmup running is included in the long runs, and you warm up separately for fast ones.

Day/Date – Scheduled Run

Tuesday, 9/30 – intro & long 2 or 4 miles

Thursday, 10/2 – test 1 or 2 miles

Tuesday, 10/7 – long 2.25 or 4.5 miles

Thursday, 10/9 – fast 2 x half-mile or 2 x mile

Tuesday, 10/14 – long 2.5 or 5 miles

Thursday, 10/16 – slow/fast 16 or 32 minutes

Tuesday, 10/21 – long 2.75 or 5.5 miles

Thursday, 10/23 – fast 3 x one-third-mile or 3 x two-thirds

Tuesday, 10/28 – long 3 or 6 miles

Thursday, 10/30 – slow/fast 2 or 4 miles

Tuesday, 11/4 – long 3.25 or 6.5 miles

Thursday, 11/6 – test 2 or 4 miles

Tuesday, 11/11 – long 3.5 or 7 miles

Thursday, 11/13 – fast 1 or 2 miles

Tuesday, 11/18 – long 3.75 or 7.5 miles

Thursday, 11/20 – fast 4 x quarter-mile or 4 x half-mile

Tuesday, 11/25– long 4 or 8 miles

Thursday, 11/27 – no class; Thanksgiving holiday

Tuesday, 12/2 – test 5K or 10K

Thursday, 12/4 – quiz due; slow/fast 24 minutes for all

ATTENDANCE: Department policy is firm and clear on this matter. You’re allowed no more than four absences for ANY REASON (including medical, family emergency or class conflict). If you are ill or injured, let the instructor know immediately so he can suggest alternate activity or possible treatment. If your medical condition becomes chronic and you miss too many runs, he will urge you to withdraw from class to avoid receiving a no-pass. Certain types of runs and races may earn you extra credit, erasing an absence. Ask the instructor what qualifies for a bonus this term.

GRADES: This is a pass/no-pass class. Grading is based on these three criteria, set by the department: (a) skill – 60% (60 possible points for participation in scheduled runs); (b) knowledge – 20% (20 possible points for the written quiz); (c) affective – 20% (20 possible points for regular attendance, honest effort and positive attitude toward fellow runners and the instructor). A passing grade is 70% or higher, or 70 points of a possible 100. If you show up and put in good efforts, you’ll pass. If you run regularly, you’ll get better at running. If you don’t, you won’t.