Running Seminar with Engadine “Sommerlauf“()

Enjoy varied training days for the Engadine “Sommerlauf“

These four days promise an interesting and varied running program: running style analysis, running tests, technical training and enjoyable running sessions. The seminar concludes with the highlight of the course - particpation in the Lower Engadine 'Sommerlauf'. This training course offers preparation for the race, but most of all, an intense experience of being (and running) in the natural beauty of the mountainous Lower Engadine (Switzerland). The natural mineral waters of the spa, Bogn Engiadina, sauna and fine gourmet dinners at the Hotel Traube complement the running and training with recreation and enjoyment. The course is aimed at slightly advanced to ambitious amateur runners, who would like to combine pleasurable days with experience of a Trail Race. The route of the Lower Engadine 'Sommerlauf' follows the banks of the River and offers beautiful surroundings whether you choose the 5.2km or 18km course.

Instruction : Benefit from the experiences of an instructor from the Laufschule (Franzi Gissler or Lizzy Hawker).

Date Level Description Price

05.08.10 - 08.08.10 F1/F2 Running Seminar with Lower Engadine CHF 725.- 'Sommerlauf'

At Hotel Traube: Single room supplement CHF 10 - per night

Join us running in the nature, be inspired by the beauty of the mountains challenge yourself and you will find another world!

Laufschule Scuol – Outdoor GmbH ••• Punt 36A ••• 7550 Scuol ••• Schweiz Tel. +41 (0)81 860 02 06 ••• [email protected] ••• www.laufschule-scuol.ch

Course contents: * Technical training * Theoretical discussion of running technique, nutrition, education and training * Running style analysis and running test * Running style analysis and running test * Tips and advice for training, nutrition and racing * Preparation for the Lower Engadine 'Sommerlauf' * Participation in the Lower Engadine 'Sommerlauf'

Included: * 3 day course with 2 running sessions per day with your instructor (Franzi Gissler or Lizzy Hawker) * 1 day participation in the Lower Engadine 'Sommerlauf' with your instructor * 3 theory sessions * video analysis and running test * registration fee for the Lower Engadine 'Sommerlauf' * 3 nights accommodation in double room with half-board in Gourmet-Hotel/Restaurant Traube Üja * Afternoon Tea in Hotel Traube * Sauna * Welcome gift

Program:

Thursday 13.00h: Rendezvous at Hotel Traube, welcome and brief presentation of program 13.30-15.00h: Running Style Analysis 15.00-15.30h: Break 15.30-16.00h: What ‚running type’ am I? 16.00-17.30h: Training course and short run followed by stretching 17.30-19.00h: Free time for indidual regeneration 19.00h: Dinner Friday 07.30-08.00h: Early Morning Run 08.30h: Breakfast 10.00-10.30h: What to „eat on the run“ ... 10.30-12.00h: Running Technique I 12.00-14.30h: Lunchbreak 14.30-16.00h: Running Shoe Analysis followed by a relaxed endurance running session 16.00-19.00h: Regeneration, optional entry to Spa Bogn Engiadina 19.00h: Dinner Saturday 07.30-08.00h: Early Morning Run 08.30h: Breakfast 10.00-10.30h: How to make your ‚pre-race preparation’ 10.30-12.00h: Running Technique II 11.30-14.00h: Lunch break 14.00-16.00h: Personal advice and short relaxed run for pre-race attunement / “warm-up“ 16.00-18.00h: Free time for individual regeneration 18.00-18.30h: organised Race Briefing 18.30h: Dinner Sunday 07.30h: Breakfast 09.00-09.45h: Go together to race start where we make our last preparations 10.00-12.30h: Lower Engadine 'Sommerlauf' (5.2km or 18km) 12.30-13.30h: Post-race “warm down“ and stretching 14.30-15.30h: We enjoy together the post-race festivities 15.30-16.00h: Post-race discussion and evaluation ca. 16.00h: End of course and departures

N.B. The program may change depending on weather conditions and the needs of participants

It may be possible to arrange accomodation for extra nights (before or after the tour) at Hotel Traube if your travel plans require.