5K Training – Week 3
KEY TRAINING CONCEPTS
INCREASED RUN LENGTH
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.
INTERVAL TRAINING: BODY AND MIND
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.
WEEK 3 NUTRITIONAL TOPICS
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.
PROTEIN
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
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.
POST-WORKOUT RECOVERY
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.
THE METABOLIC WINDOW
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
EXAMPLES OF RECOVERY FOODS
Herbalife24 Rebuild Strength
Yogurt with fruit
A chicken burrito with rice and beans
A Formula 1 shake with milk and fruit
WEEK 3 VIDEO
See more details, on the 5k Training Schedule and Plan on facebook.
Overcome a Training Plateau With Periodization Training
We know from our work with elite athletes that the body requires that exercise programs change every eight weeks to continue to make gains in fitness and meet the desired goals of the workouts. This basic law of exercise science is ignored in gyms and workouts all across the world and it’s is the number one reason the general public gets bored, burned out and give up on their workouts when results stall.
This principle of exercise science is called Periodization and it is how all elite and professional athletes train. It is built on the fact that the body will characteristically adapt to any stress placed on it in about eight weeks, and then it’s time to change the stress if further gains are to be made. If the kind of stress placed on your body doesn’t change after the eight week adaptation period then the body gets stale and fitness gains evaporate as the body enters the over trained state, even if you don’t think you are training hard enough to get over trained.
Likewise, those personal trainers who think doing something different every workout is aligned with the principles of Periodization are missing the point. The body will adapt to that type of schizophrenic training too, and then what’s left to switch to and create new stress. To create a new stress and force your body to respond you have do something different than you have been doing the last few months. If you have been doing longer, low heart rate workouts then it is time to do high intensity training in the form of intervals. Alternatively, if you are like most and think only hard exercise produces results, then it time to begin longer duration, low intensity ( low heart rate ) workouts.
Robert Forster – PT, CEO & Owner Phase IV
5k Training Programme – Week Two
WEEK 2 – KEY TRAINING CONCEPTS
STRENGTHENING YOUR FOUNDATION
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.
STRENGTH TRAINING
“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.
WEEK 2 – NUTRITIONAL TOPICS
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.
SWEAT AND ELECTROLYTES
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.
WATER FACTS
60% of your body weight comes from water.
The average person needs about 2.5 litres of water per day to survive.
THE RISK OF DEHYDRATION
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.
POST-WORKOUT HYDRATION
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.
WEEK 2 VIDEO
For more details, see the 5k Training Schedule and Plan on our facebook page.
