Category Archives: 5K Training

5K Training – Week 3

5k-training-plan-week3-485KEY TRAINING CONCEPTS

Running a 5K requires you to be able to cover 3.1 miles on your feet.
Runs will gradually increase in length to build you up to this distance.

Runners doing the advanced plans start to see intervals in Week 3.
This trains the body to sustain higher workloads for longer.
Interval training also helps train the mind to deal with higher intensity effort.
Interval training enhances the bodys lactic acid threshold.
Now is the time to run hard when prescribed, and rest when prescribed.


Both carbohydrate and protein play a key role in recovery.
Timing of recovery nutrition is key to maximizing muscle repair.
Skipping post-workout recovery is not a way to increase fat loss / weight loss.

While working out, muscles experience damage and breakdown.
Protein helps repair and rebuild damaged muscle.
Athletes have higher protein needs than the average person.
Protein keeps you full so you dont reach for comvenience foods after exercise.

Amino acids are individual units that make up proteins.
Essential amino acids must be consumed through our diet for proper body function.
Herbalife24 Rebuild Strength and Rebuild Endurance contain essential amino acids.

Target about 1-2 g of protein per kg of body weight per day – that’s 75-150 g of protein for a 150 lb person per day.

Full recovery requires both carbohydrate and protein.
Protein helps rebuild muscle.
Carbohydrate helps replenish glycogen, one of your body’s fuel sources depleted during exercise.
Herbalife24 Rebuild Strength contains a combination of protein and carbohydrate for enhanced recovery.

Your body is primed to absorb nutrients immediately after a workout, so it’s best to consume recovery nutrition as soon as possible after you finish your workout – ideally within 30 minutes

Herbalife24 Rebuild Strength
Yogurt with fruit
A chicken burrito with rice and beans
A Formula 1 shake with milk and fruit


See more details, on the 5k Training Schedule and Plan on facebook.

5k Training Programme – Week Two

5k-training-programme-picture-485WEEK 2 – KEY TRAINING CONCEPTS

Week 2 builds on the foundation laid in Week 1.
Runs will begin to increase in length, though intensity is kept very moderate.
For participants starting with run-walks, walk times will begin to decrease and runs will increase.
New to running, remember to warm up for 5-10mins. And power walk before you start running.

Key concept: Keeping a moderate pace while running will not only help achieve sustainable fitness, it will train your body to use fat as a fuel source more effectively.

“Many people say that, as they age, they eat and exercise the same amount but still gain weight. One of the main causes of this is loss of muscle mass. Genetically, women have less muscle than men, and as a woman ages, the preservation of lean muscle becomes vital. By the time you’ve hit 30, muscular strength begins to head south. But the majority of the decrease occurs after age 50, when it falls at the rate of 15 percent per decade. “Tom Holland, Exercise Physiologist

“By Your mid-30s, most people still look young, but are already experiencing the BIG Three of aging: deteriorating lean muscle mass, worsening posture, and crumbling joints” say Robert Forster, Physical Therapist, PT and developer of the 24Fit Workout . His practice in Santa Monica is the unofficial meeting hall for broken -down runners, triathletes, advernture racers and gym rats!

“Age related decline hits sooner than you think”

To help preserve muscle mass, step up your strength training and aim for at least 20 grams of protein at very meal.


As training increases, your hydration needs will increase due to more fluid being lost through sweat.
Consume 6-8 glasses of water per day for healthy hydration, and drink additional fluid wateor or Herblalife24 Hydrate on days you are working out based on your level of thirst. Daily fluid needs are also met by eating fresh fruits and vegetables.

75% of the energy created during exercise is turned into heat – sweating helps rid this extra heat.
It’s essential to replace electrolytes lost in sweat for proper metabolic function.
Hydrate can help replace electrolytes such as calcium and magnesium and vitamins such as Bs and C.

60% of your body weight comes from water.
The average person needs about 2.5 litres of water per day to survive.

Training runs for a 5K are relatively short, and the risk of dehydration is very low.
The risk of dehydration during a 5K race is also low.
Lightly sip a drink during training or racing, and focus mostly on post-workout rehydration.

Depleted fluid levels after a workout can affect your next workout.
A recovery drink like Herbalife24 Rebuild Strength (or Herbalife Formula 1) will help rehydrate after exercise, as well as help recovery. Don’t skip your protein shake after you exercise and think that you’ll save calories! A protein shake after training accelerates lean muscle growth, which in turn revs your metabolism and burns more fat, and speeds up recovery.

You can also sip on Herbalife24 Hydrate through the day after exercise to help replace fluid and electrolytes.


For more details, see the 5k Training Schedule and Plan on our facebook page.

Too Often The Urgency To Get Fit Quick Leads To Poor Results And Injury

“By your mid-30s, most people still look young, but are already experiencing the BIG Three of aging: deteriorating lean muscle mass, worsening posture, and crumbling joints” say Robert Forster, Physical Therapist and PT. His practice in Santa Monica is the unofficial meeting hall for broken -down triathletes, advernture racers and gym rats!

“Age related decline hits sooner than you think”

“Too often however, the urgency to get fit quick leads to poor results and injury as we try to play catch up with overzealous workouts and ill-advised dieting. The most common mistake is to turn to the unscientific, but none the less popular, “all out” workouts like Cross Fit and P90X to make up for lost time. These programs often lead to injury, burnout and rebound weight gain.”

The value of Phase 1 of the 24 Fit Workout, developed by Robert Forster

Phase 1 is about establishing stability throughout every part of your body. Thats Spine and Pelvic Stabilization, Shoulder Stabilization and Total Body Integration. This involves the use of light weights and other exercises to strengthen all the little “helper muscles” around the joints, which, along with a lot of stretching insures that each joint is functioning properly. This phase prepares the body for the more strenuous work to come later in the training cycle. What Robert Forster calls making his runners “bullet proof” or “Kevlar Training” so that they don’t breakdown during training.  He has worked with beginners and elite Olympic athletes.

By the time you’ve completed Phase 1, you’ll not only have improved posture and joint health, but your body will also be properly prepared for the strength and power workouts to come in Phases 2 and 3.

Our goal is to get you race-ready or match-ready without becoming mentally frustrated, physically tired or, even worse, injured.

Related – High Intensity Workouts Can Lead to Injuries/