Monthly Archives: March 2014

Race Day Helpful Hints

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These are some tips that work great for me. Hope they help you have a fabulous race!

  • Prep your race clothing and race nutrition the night before  – remember little things like body glide, watch and timing chip

  • Wake-up at least 1.5 hours before race (I like 2 hours – personally)

  • For breakfast eat what you have been practicing with – Don’t experiment with any new foods that you haven’t “tested” first.

  • Drink about 12 oz of water throughout the morning

  • Eat Gu or small banana 15-10 mins before run

  • Foam Roll or dynamic stretching 15-10 mins before race starts – we’ll have foam rollers and mats available for pre-race participants

  • Remember to not start out too fast – with the excitement for the race and all the people around you still need to pace yourself.

  • Don’t forget to use sports nutrition every 40-60 mins – about a 100 cal an hour works good for most people.
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April 13th, 2014

Beginner 5k Training Log

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The Urban Escape Fitness Half Marathon 10K & 5K is 6 weeks away!! I have spoken to a bunch of people who want to run but are beginners  – I suggest doing the 5k. Below is a beginner training program for completing the 5k 

5K Training Plan

Week 1:
Tues & Thursday 2 miles / run for 5 mins, walk for 1 min
Saturday 3 miles / Run for 5 mins, walk for 30 seconds
Week 2:
Tues & Thursday 2 miles / run for 6 mins, walk for 1 min
Saturday 3 miles / Run for 6 mins, walk for 30 seconds
Week 3:
Tues & Thursday 2.5 miles / run for 7 mins, walk for 1 min
Saturday 3 miles / Run for 7 mins, walk for 30 seconds
Week 4:
Tues & Thursday 3 miles / run for 8 mins, walk for 1 min
Saturday 2 miles / Run, no walking
Week 5:
Tues & Thursday 3 miles / run for 9 mins, walk for 1 min
Saturday 2.5 miles / Run, no walking
Week 6: Race Week!
Tuesday 2 miles / run for 2 mins, walk for 1 mins
Sunday Race Day Run 5k :)