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Public Speaking Project Part 2

1) The document outlines the steps to train for and run a 5k cross country race, including getting in general shape first, training as the most important part by gradually increasing mileage and intensity, and learning proper racing technique like pacing and kicking at the end. 2) Training advice includes following a nutrition and strength plan to prevent injury, starting with low mileage runs, and adding incline and speed work as skills develop. 3) Tips for racing include hydrating well beforehand, warming up, knowing the course, using racing spikes if desired, getting a strong start, settling into a sustainable pace, and surging to pass others or maintain place before a strong finish.

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319 views3 pages

Public Speaking Project Part 2

1) The document outlines the steps to train for and run a 5k cross country race, including getting in general shape first, training as the most important part by gradually increasing mileage and intensity, and learning proper racing technique like pacing and kicking at the end. 2) Training advice includes following a nutrition and strength plan to prevent injury, starting with low mileage runs, and adding incline and speed work as skills develop. 3) Tips for racing include hydrating well beforehand, warming up, knowing the course, using racing spikes if desired, getting a strong start, settling into a sustainable pace, and surging to pass others or maintain place before a strong finish.

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Informative Speech

[Tyler Hilbig]
[10/13/17]

Informative Speech: Audience Assessment

Specific Goal: My audience will learn how to train for and run long distance

My Narrowed Topic:
a. Strategy: I’ll teach my topic by explanation

b. Narrow Focus:
Original topic How to train for and run long distance
Narrower topic How to train for and run cross country races
Even narrower topic How to train for and run 5k Cross country races

Ethos: -Primary Ethos: I've been running 5k races since I was 12 and I'm currently on the Copper Hills Varsity Cross Country team.

-Secondary Ethos: I will cite three expert references.


(KUZMA, C. (2017).
PIERCE, B., & MURR, S. (2017).
Rothman, D. H., & Ko, D. M. (2015).

Audience Knowledge Level: Most audience members have little knowledge of this topic. (Apart from Natalie)

Adaptation to Audience Knowledge: I will help my audience understand my topic by speaking with credibility and using
experiences, showing logical statistics about my topic, and showing images to help the audience better understand what I am
describing.

Pattern of Organization: I’ll use a Chronological pattern of organization


Informative Speech: Full Sentence Outline

[How to train for and run 5k cross country races]

Introduction:

I. Hook: Have you ever wanted to get into good shape? Or maybe just a good hobby to help you stay active when you get old?

II. Thesis: My name is Tyler Hilbig and today I'm going to explain how to train for and run 5k cross country races

III. Preview:
1. How to prepare to start running long distances
2. How to train to run cross country races
3. How to race with proper technique

Transition: [I'd like to move on to the first step]

Body
** Include at least one authoritative source, cited out loud, in each main point** Bold your sources.
In each main point, provide variety… at least three different types of supporting points. Use some of each: reference, example, mini-
story, testimony, fact, statistic, comparison, historical background, and the like.

I. [The first step to becoming a 5k runner is getting in general shape.]


A. [If you aren't in good shape it running will be a whole lot harder, and not to mention dangerous. According to
Austin & Seebohar, "Having sound nutrition, strength, and endurance training as part of a complete training regimen
would serve to decrease frequent injury". I once had a friend who tried to go from never exercising to running long
distances in a week. Since he wasn't prepared he hurt his ankle and was unable to run after that.]
i. You can start getting in shape by changing your diet if necessary.
ii. Diet plays a big role in how fast, as well as how long you will be able to run.
iii. If your body isn't getting everything it needs it won't be able to function at its best (especially in a five
kilometer race).
B. [Getting enough exercise is also very important before running long distance.]
i. If your body is not used to exercising you will find it much harder to run.
ii. Common symptoms of lack of adequate exercise include, muscle soreness and fatigue, shortness of breath,
and general discomfort.

Transition: [Once your body is in good enough shape to run, the next step of becoming a 5k runner is training.]

II. [Training for a 5k race is the most important part.]


A. [Without training it's near impossible to improve. An article in the Runner's World magazine by Pierce Bill and Murr
Scott says "Many runners have confessed that they skip the resistance training, stretching, and cross-training we
recommend, but these exercises are critical for staying healthy as you become fitter and faster".]
i. When you start training it's best to begin by running low mileage and at lower speeds.
ii. Pushing your body too hard can lead to soreness or injury.
B. [As you become more experienced you should begin increasing your workout distance as well as intensity]
i. Some people think that running long distance means running only at a low intensity, however this is wrong
since the point of racing is to run at the maximum intensity for a set distance (In this case three miles.).
ii. Another part of intensifying your training is beginning to train incline as well as surging since cross country
races can include many hills which can ruin a runners race without proper incline training.

Transition: [The final step to becoming a 5k runner is learning to run 5k races]

III. [Running a 5k race is not easy. ]


A. [Once you've been running for a while—and especially if you've raced longer distances—it's easy to feel dismissive of
a mere 3.1 miles. However, truly conquering a 5K demands the same degree of preparation as a half or full marathon,
says Kaitlin Gregg Goodman, an elite runner and coach in Providence, Rhode Island. Another source, Matt
Thull, a coach at ThunderDome Running says "It's a different kind of hard compared to a marathon—it's shorter,
but it's not easier," I was told by my former team captain that running is 80% mental 10% physical and 10% hard.
i. As you prepare to race you should hydrate plenty, eat a good meal (the night before and the day of your race
if possible), and get a healthy amount of sleep.
ii. Before you begin racing you should warm up and stretch all important muscles 30-45 minutes before running,
make sure you know your course, and put in or tighten your running spikes if you plan on running in them.
B. [Racing technique is the most important part of racing]
i. Running races depends mostly on your mental capabilities which means the stronger the mind the faster the
runner
ii. When running it's important to get a good start, getting boxed-in can be a devastating factor to your race
performance.
iii. After running faster for the first 200 meters to a mile you should settle in and set a good pace, then when you
feel strong use that burst of strength to surge, or speed up just enough to pass someone close to you or hold
off other runners.
iv. When you get to the third mile begin to speed up a bit. Once you reach the last stretch begin your kick and
ease into using every last bit of energy you have.

Transition to close: [And those are the basic steps to becoming a 5k cross country runner]

Conclusion:

I. Summarize main points/thesis: [The first step of beginning to run is to get into general shape, the next step is training
which is the most important, and finally learning to race which is very difficult]
II. Bookend: [At the beginning of this presentation I asked if you wanted to get into good shape. Well, joining the cross
country team is a guaranteed six-pack if you work hard enough!]
III. End the speech memorably: [so if you like drinking water and feeling like you're dying all the time, cross country and long
distance running just might be for you!]
IV. Are there any questions about the presentation?

References:

KUZMA, C. (2017). YOU CAN FLY!. Runner's World, 52(5), 18.

PIERCE, B., & MURR, S. (2017). CRUSH ANY GOAL. Runner's World, 52(8), 74-79.

Rothman, D. H., & Ko, D. M. (2015). Going the extra mile: Building body and mind with long distance running. Sports
Illustrated.Com, N.PAG.

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