Tag Archives: 5k training plan

5K Training – Week 3

5k-training-plan-week3-485KEY 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.

5k Training Programme – Week Two

5k-training-programme-picture-485WEEK 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.

Training To Run A 5k – Week One Notes

traintoruna5k-485

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.

Week One Video

Full guide including the running and recovery schedule for week 1: 5k Training Schedule and Plan

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