Get out and have fun while working hard training with us. We meet at 7:30pm every Monday at Kenning Industrial Building, Kowloon Bay.
Meet Kenning Industrial Building, The GreenRace, Unit 20, 6/F, 19 Wang Hoi Rd, Kowloon Bay, Hong Kong [map]
- Head Torch is Mandatory
- Private/secure bagdrop & washroom available*
- We ask for all participants to please donate minimum HK$10 to Exchange and Empower via
Route #1: Track session, All Experience Levels.
Kowloon Peak / ~14K/ 900M (600M) [map]
Route #2: Vertical - Experienced Only (Up south face of Kowloon Peak, Road & Trail) [map]
Route #3: Distance - All Experience Levels (around Kowloon Peak, all road) [map]
Join us ever Wednesdays at 7:30pm. Meet at Hong Kong Park Sports Centre. Head torch is mandatory.
Meet Hong Kong Park Sports Centre, 29 Cotton Tree Dr, Central. Meet at front entrance, facing towards Peak Tram. [map]
- Head Torch is Mandatory
- Road shoes are recommended as the trail portion is relatively short (1.4km).
- We ask for all participants to please donate minimum HK$10 to Exchange and Empower.
- 90% road, 10% trail
Route #2: Vern’s Twist - HK Park Sports Centre > Bowen Road > Wanchai Gap > Barker Road > Harlech Road > Lugard Road > Old Peak Road > Brewin Path > Tramway Path [Strava]
Route #3: Courtney’s Cork - HK Park Sports Centre > Bowen Road > Wan Chai Gap > Black’s Link > Wong Nai Chung Gap Road > Bowen Road > HK Sports Centre [Strava]
Tip 1Taking time to build a strong base and foundation will help you progress strongly and enjoy your first ultra-marathon.
Tip 2Personalize a specific training plan and schedule: You want to make sure that you follow a proper training plan that you will be able to include in your work and life schedule.
Tip 3Include cross training sessions: Now we know how important cross training is to increase our fitness level, core strength, running form, muscle strength in order to avoid injuries. To avoid muscle overuse, include some other type of cardio like cycling, swimming, elliptical trainer.
Tip 4Include proper nutrition in your training plan: Eating a clean and healthy daily diet will make a big difference in your training. You also need to use your long runs to train for your race nutrition, so you can figure out a race-day nutrition plan
Tip 5Know the course: If you have access to the course, make sure you do some training on the race course so that you get familiar with the terrain, and that your body gets used to it physically and mentally. If you don’t have access to the specific course, train on similar terrain (elevation, technical course).
Tip 6Learn about pacing: How fast you run and push during the first half of an ultra-marathon will have a huge impact on how you will feel during the second half; more pain, fatigue and low energy
Tip 7Walk the uphill: Running the uphill during training is a great way to increase your stamina and strength, but when running an ultra-marathon, it is very important to power hike the steep inclines up the hills to save energy for the rest of the race.
Tip 8Find the right gear: Hydration pack, headlamp, shoes, clothing.
Tip 9Schedule some recovery time: Recovery time has to be included in your training schedule. The more effort you put into your training, the more important it is to include some recovery days (slow and easy runs, more sleep, a day off).