Category Archives: 5K Training
Training To Run A 5k – Week One Notes
WEEK 1 KEY TRAINING CONCEPTS
START SLOW
This is a five-week program, not a program for one week or one day. Trust the training over the WHOLE five weeks and be patient.
BUILD A BASE
Even the best athletes in the world start their training by building an aerobic base – allow time for your body to adapt.
ACHIEVE SUSTAINABLE FITNESS
We’ve all experienced or witnessed someone take on an overly aggressive training plan only to quit. Our goal is to build sustainable, smart fitness day after day, week after week
WARM UP
Dynamic Streches to get body ready for running.
Top to toe, starting with a neck stretch.
Time your warm up, 5-10 mins.
Power walk as part of the warm up before every run.
Watch Warm-Up Video
UNDERSTANDING FAT BURNING
Most people that workout have the goal of burning body fat
Though more total calories may be burned during an intense workout, more calories from fat are burned during lower-intensity workouts
Initially, training at a lower intensity will not only help you achieve sustainable fitness, but it will train your body to become more efficient at burning fat, making you a more efficient runner.
WEEK 1 – NUTRITIONAL TOPICS
Proper nutrition is key to complementing any training plan
Training and exercise can only do so much, nutrition helps big transformation happens
FOCUS ON EATING
A variety of colourful fruits and vegetables
Lean sources of protein
Complex carbohydrates like whole grains and yams with their skin
Healthy fats high in Omega-3 fatty acids from cold-water fish, flax and various types of seeds and nuts
AVOID EATING
Sugary foods like soft drinks and sweets
Fatty meats in excess
Foods containing highly processed and artificial ingredients
UNDERSTANDING FUELLING
Carbohydrates and fats are essential for human health, and both fuel physical activity
Lower intensity workouts are fuelled primarily by fat, whereas higher intensity activities, such as racing a 5K, are fuelled by carbohydrates
A healthy, balanced diet contains both healthy fats and adequate, healthy carbohydrates
Strive to consume fats with higher levels of Omega-3 fatty acids and fewer Omega-6
HEALTHY FAT SOURCES – Almonds, hazelnuts, cashews, cold-water fish and flax
COMPLEX CARBOHYDRATE SOURCES – Barley, quinoa, yams with skin, fruits and vegetables
PRE-WORKOUT MEAL
Formula 1 Healthy Meal, Formula 1 “Free from” and Herbalife24 Formula 1 Sport provide balanced, healthy nutrition. This is perfect to consume 2 to 3 hours before a workout to top off energy stores. Light on the stomach but highly nutritious. Formula 1 Sport contains L-Glutamine which helps reduce muscle soreness.
POST RUN SHAKE
Consumed with 30 mins of your run, Formula 1 Healthy Meal, Formula 1 ” Free from” and for best results Herbalife 24 Rebuild Strength which is great for helping to rebuild after shorter, lower-intensity runs when high amounts of carbohydrates are not burned. Contains L – Glutamine and BCAAs.
Full guide including the running and recovery schedule for week 1: 5k Training Schedule and Plan
5k Training Plan – Week One Video
HOW TO TRAIN FOR A 5K RACE IN JUST 5 WEEKS
For many reasons, running a 5K race is a popular goal for people who strive for a more active life. For one, it provides a fun, social environment to make your workout more enjoyable. Secondly, it is achievable by anyone, yet is a great challenge for even the most experienced runners.
This comprehensive 5K Training Plan( exercise, nutrition and recovery) will give you all of the information you need to get you running your first 5K race in just 5 weeks. We have organised it based on three ability levels – beginner, for someone who’s never run before; intermediate, for someone who is moderately active; and advanced, for someone who considers themselves fairly active and is looking to improve his or her fitness and running time.
The “5 Weeks to 5K” program utilises the basics of periodisation training, which is one of the most established and time tested training methods in the sports world. By systematically increasing your training load and allowing for necessary rest to promote muscle adaptation, you will gradually build fitness in a sustainable way. Unlike most programs, we want you to avoid starting out too fast. Our goal is to get you race-ready without becoming mentally frustrated, physically tired or, even worse, injured.
Phase 1 on the 24 Fit Workout program covers stability where the body is hardened against injury. 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.
Key focuses when training to run a 5K:
1 . Joint Stability – 24FIT Workout DVDs
2. Running Schedule – View 5k Training Plan on Our Facebook Page
3. Strength Training – 24FIT Workout DVDs
4. Nutrition – View 5k Training Plan on Our Facebook Page
Preparing To Run A 5K
WHAT YOU NEED
Running shoes
Comfortable athletic clothes
A watch
SETTING EXPECTATIONS ENABLES SUCCESS
Be sure to stretch, warm up and cool down to minimize soreness
and reduce risk of injury
KEEP IT SIMPLE Equipment is no excuse
A PROPER WARM-UP FOR EVERY RUN
Can enhance the quality of each run
May reduce the risk of injury
Can increase your level of enjoyment by reducing minor aches, soreness, and tightness.
Min 5 min warm up, ideally 10 mins if new to running.
Then power walk before every run to ensure thoroughly warmed up.
FOCUS ON TECHNIQUE
Keep a slight forward lean
Foot strike with ball of your foot
Medium stride length – do not over stride
Keep you shoulders, face and hands relaxed
Keep an engaged, but not tight core
Keep your arms bent slightly, but not tight
A SOLID, NUTRITIONAL FOUNDATION
Proper, balanced nutrition is important for everyone but particularly for active people
Fresh fruits and vegetables should make up the foundation of your diet
Herbalife24 Formula 1 Sport or Formula 1 Healthy Meal are both a great way to help achieve balanced, healthy daily nutrition.
EATING TO FUEL YOUR RUNS
Try to eat a balance of complex carbohydrates, with a moderate amount of lean proteins and healthy fats, 2 to 3 hours before a workout.
HYDRATION
Proper hydration is important for general health and even more important for active people
Drink to thirst throughout the day and remember that as activity levels increase, fluid needs will increase as well, due to the rise in fluid loss through respiration and sweating
STAYING MOTIVATED
Log your runs in the 5K booklet or keep a journal
Train with a group whenever possible
Keep your expectations reasonable and acknowledge progress
Stay consistent and dedicated
Full Guide: http://www.facebook.com/5kTraining/app_190322544333196
