(A) 會員訓練日
星期一
時間：7:00pm - 8:45pm
地點：九龍斧山道運動場 (彩虹地鐵站威豪花園出口) Hammer Hill Road Sports Ground
聯絡：勞致偉 (94540054)／李振威 (90453255)
星期五
時間：7:00pm - 8:45pm
地點：大埔運動場 (太和火車站太湖花園方向) Tai Po Sports Ground
練習內容
7:00 - 7:20 熱身 + 伸展運動
7:20 - 7:45 專項動作
7:45 - 8:30 專項練習 (耐力／速度／速度耐力)
8:30 - 8:45 整理運動
(B) Training for MTR Race
Monday
- Rest or easy running (20-25min, not morre than 30min)
Tuesday
- 5km-8km, just walk, at least 45min
Wednesday
- Basic techniques:
> Coordination/Various technical drills + 30min strike
(小步走、直膝／曲膝走、手向前／後／打圈…)
> Stretching exercises (前後左右踢腿)
- 5-8 x 800m with 200m rest
Thursday
- Rest or easy running (same as Monday)
Friday
- 3km + steady pace walk (at 20km racewallk pace, at least 3km)
Saturday
- Long walk 60min+
Sunday
- Rest or easy running (same as Monday)