SUMMARY

TRAINING: All of the running sessions, coaching,

transport and technical elements are included.

There are additional activities available such as

swimming and bike hire.

ACCOMMODATION: Our high-end luxury

accommodation is spacious, situated in a lovely

area with a private pool and close to all local

facilities.

Upon your arrival, Embrace Sports will meet you at your arrival point and manage

your entire holiday. Embrace Sports staff will be there the entire week supporting

the trip and making sure everything runs smoothly.

TRANSPORT: Upon arrival, Embrace will provide

all of your transport requirements including

transfers and all the transport for the activities

during the week.

CATERING: All your food for breakfast, lunch and

snacking is provided. Dinner is prepared for you

except on two restaurant nights. Embrace Sports

can cater for all dietary requirements.

The Sessions

A SAMPLE OF THE SESSIONS WE PROVIDE:

Woodlands Run

Beach Run

Lagos to Luz Coastal Run

Lagos Town Discovery Runs

Lagos Athletics Track Intervals

Portimao boardwalk mile reps

The Porto Hill Challenge

Monchique Madness (Don’t ask!)

Lagos Marina Long Run

Alvor Harbour Tempo Session

Run Technique

‘Town to Town’ Coastal Run

There are many sessions on offer during your stay. Although no session is

compulsory we know you will be surprised with how much you can do. We have a

very well practiced schedule for all abilities.

The main run is in the morning and an easy recovery jog, technique talk, drill or

stretch session in the afternoon.

We alternate the type, duration and the intensity of the sessions to help your body

adapt and recover.

A TYPICAL WEEK...

NUTRITION & RECOVERY

Nutrition is a key part of the trip which will help set you up for quality sessions and

fast recovery. While on camp we aim to help you:

Eat well. Fuelling your sessions is key

Consume good proteins as this aids recovery

Eat plenty of carbohydrates. That is your main energy supply

Rehydrate regularly and replace lost electrolytes

This week is NOT about losing weight but about training well

Have access to purchase additional supplements if required

Recovery is the prime reason you can achieve so much on these trips. The schedule

is constructed to enable fast recovery. Some of the key ingredients are:

Rest well between sessions. This is when your body recharges and recovers

Quality nutrition as mentioned above

Use of recommended recovery aids such as; Dynamic stretching, rollers, ice

baths or hot/cold showers, Compression garments, sports massage, mild

electric muscle stimulation and others.

Active recovery

Recovery is when your body rebuilds and adapts. Recover is the key to getting better!

KIT LIST

PRE-TRIP CHECKS

This is an example of a kit list focused on requirements for the training sessions.

Running Shoes Sports Sunglasses

Trail Running Shoes Cap / visor

Running socks Track bottoms

Shorts Pre/Post run warm kit

Running tops Sports nutrition

Long Sleeve running tops Pouch for phone etc

Running Jacket Drinks bottle

Stop watch / GPS / HR monitor Compression wear

Please make sure you have completed the questionnaire with any details

Embrace Sports should be aware of. If anything changes between completing

the form and the start of the trip please make Embrace Sports aware ASAP

Your transfer details will be emailed two days before the trip. If you are

unsure of these or want them to be sent to a different email address please

let us know ASAP

Please make sure you have suitable travel insurance in place

TO TAKE WITH YOU

What you should take on the run:

1. Our contact numbers i.e. Embrace card

2. A few euro’s just in case

3. Appropriate clothing and shoes for the terrain and

weather

4. Any medication you may need while training

5. Any required hydration and nutrition

What we recommend you take (or at least in the vehicles):

1. Mobile phone (take on any runs you are not sure about)

2. Camera

3. Extra clothing as needed

4. Sunscreen

5. Hydration and any additional nutrition

Things to consider for each session:

1. Not all runs, especially coastal and woodland runs have

toilets. Please go before we leave

2. We may stay for coffee in the town for a short while after

a session so bring what you might need for that

3. Pace yourself and tell the session leaders if you have any

problems or concerns immediately

ETIQUETTE

WHILE ON CAMP…

Washing Up Please wash up and tidy up as you go and keep the kitchen

clean

Dinner Dinner will be cooked and served but we ask that you help

out in little ways like setting the table and clearing up after

the meal

Washing & Drying: The accommodation has a washing machine and powder is

provided. Please use the clothes line for drying

General Tidiness We ask that you help keep the place tidy and take all

personal bits to your room when you are not using them

Furniture Please respect all furnishings and treat them as if they

were your own

Evenings We also ask that you be considerate to other guests and

keep noise levels down in the evening when people have

gone to bed

Your own food If you purchase your own food please mark it and keep it

separate from general products to avoid confusion

TRY TRIATHLON?

Looking for a new challenge?

Already doing Triathlon and fancy a different holiday?

Been inspired by TEAM GB triathletes?

WHATEVER your reason why not check out an Embrace Sports Triathlon camp?

Just ask for more details or check out our website for more details. Just like our run-

ning holidays they cater for all abilities and are run in that unique Embrace relaxed

atmosphere with some really great training and advice.

YOUR EMBRACE SPORTS TEAM

Graeme Buscke

Eric Doehrman

Lucie Custance

Ryan Georgiades

And many more

Neil Aitken

Andy Ormesher

Dan Holmes

Katrina Marshall

Justina Heslop