Spectator Training

I found this plan on:

http://rwdaily.runnersworld.com/2010/11/a-training-plan-for-spectators.html

I love love love it :-) I have been really lucky and had some incredibly well trained spectators in the past!

Week 1: Base building. Especially if you're starting from zero — i.e. you haven't done any real spectating since, say, your college years — it's important to start out slow.

MON: 15 minutes standing around
TUE: 5 mins standing around; 5 mins clapping; 5 mins standing around
WED: rest
THU: posterboard sign drills — lift and lower a handmade sign 50 times; warm up and cool down with 5 mins easy cheering
FRI: rest
SAT: 15 mins standing around
SUN: 30 mins spectating fartlek — freestyle blend of standing around, cheering, clapping, and/or raising arms, as you feel

Week 2: This week we'll add some "quality" workouts to the mix.

MON: 20 mins standing around; optional: sip coffee for duration
TUE: rest
WED: cowbell repeats — ring a cowbell for 90 seconds, recover with 30 seconds easy "woo-hoo-ing" repeat 8 times ; warm up and cool down with 5 mins easy cheering
THU: 20 mins standing around
FRI: street-crossing sprints — stand around for 5 mins on sidewalk; wait for break in traffic; sprint across to opposite sidewalk; repeat 10 times
SAT: rest
SUN: 45 mins standing around with sign

Week 3: Time spent cheering and standing around will peak this week.

MON: rest
TUE: 30 mins standing around with sign, plus intervals of screaming (e.g., "Go!", "Looking good!", "Woo hoo!"), 10 x 30 seconds
WED: 12 cowbell repeats (see Week 2)
THU: rest
FRI: 40 mins standing around with sign
SAT: 15 mins easy cheering
SUN: 60 mins standing around, interspersed with cheering and sign holding

Week 4: It's taper time. This week you'll drastically cut the quantity of your cheering and standing around, while maintaining quality. Remember to get lots of rest, and drink plenty of fluids. The day before your event, sip hot water with lemon and honey to really prepare those vocal cords.

MON: 15 mins easy standing around
TUE: street-crossing sprints (see Week 2)
WED: rest
THU: 20 mins standing around
FRI: rest
SAT: 10 mins very easy standing around
SUN: Race day — stand up and cheer!