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Run 5k In 5 Weeks Training Plan

CONTENTS
FOREWARD ......................................................................................................................................................7
BOOK DESCRIPTION .........................................................................................................................................9
INTRODUCTION ............................................................................................................................................. 10
CHAPTER 1: GETTING STARTED ...................................................................................................................... 12
SO LET’S GET STARTED. ........................................................................................................................................... 12
Setting goals .......................................................................................................................................... 13
TRACKING PROGRESS.............................................................................................................................................. 14
CHECKING THE WAY YOU RUN .................................................................................................................................. 14
CHOOSING YOUR RUNNING EQUIPMENT ..................................................................................................................... 15
RUNNING GADGETS AND PERFORMANCE ENHANCERS ................................................................................................... 17
CHAPTER 2: SLOW AND STEADY WINS THE RACE ........................................................................................... 19
Cross training: ........................................................................................................................................... 19
Distance workout: ..................................................................................................................................... 19
Recover: .................................................................................................................................................... 19
Rest day: ....................................................................................................................................................
Run-walk: ..................................................................................................................................................... 19
Speed Workout: ........................................................................................................................................... 19
Strength training: ......................................................................................................................................... 19
Stride: ........................................................................................................................................................... 19
Tempo workout: ........................................................................................................................................... 19
WEEK 1 ............................................................................................................................................................... 20
The fear factor: ............................................................................................................................................ 20
Letting it all out: ........................................................................................................................................... 20
Play the ‘so what’ game: .............................................................................................................................. 20
The workout: ................................................................................................................................................ 21
Day 1: ........................................................................................................................................................... 21
Day 2: ........................................................................................................................................................... 21
Day 3: ........................................................................................................................................................... 21
Day 4: ........................................................................................................................................................... 21
Day 5: ........................................................................................................................................................... 21
Day 6: ........................................................................................................................................................... 21
Day 7: ........................................................................................................................................................... 21
WEEK 2 ............................................................................................................................................................... 21
Baseline record:............................................................................................................................................ 21
The getaway: ............................................................................................................................................... 22
Day 1: ........................................................................................................................................................... 22
Day 2: ........................................................................................................................................................... 22
Day 3: ........................................................................................................................................................... 22
Day 4: ........................................................................................................................................................... 22
Day 5: ........................................................................................................................................................... 22
Day 6: ........................................................................................................................................................... 22
Day 7: ........................................................................................................................................................... 22
WEEK 3 ............................................................................................................................................................... 22
Improving technique: ................................................................................................................................... 22
Deep breathing exercise:.............................................................................................................................. 23
Top to toe assessment: ................................................................................................................................ 23
Experimenting with speed: ........................................................................................................................... 23
Day 1: ........................................................................................................................................................... 23
Day 2: ........................................................................................................................................................... 23
Day 3: ........................................................................................................................................................... 23
Day 4: ........................................................................................................................................................... 23
Day 5: ........................................................................................................................................................... 23
Day 6: ........................................................................................................................................................... 23
Day 7: ........................................................................................................................................................... 23
WEEK 4 ............................................................................................................................................................... 24
Be inspired: .................................................................................................................................................. 24
Plot a new route: .......................................................................................................................................... 24
Podcast/ audiobook run: .............................................................................................................................. 24
Sightseeing run: ........................................................................................................................................... 24
Day 1: ........................................................................................................................................................... 24
Day 2: ........................................................................................................................................................... 24
Day 3: ........................................................................................................................................................... 24
Day 4: ........................................................................................................................................................... 24
Day 5: ........................................................................................................................................................... 25
Day 6: ........................................................................................................................................................... 25
Day 7: ........................................................................................................................................................... 25
WEEK 5 ............................................................................................................................................................... 25
Believing you can do it: ................................................................................................................................ 25
Give your legs a treat: .................................................................................................................................. 25
Give us a fashion show: ................................................................................................................................ 26
Take a picture: ............................................................................................................................................. 26
RACE DAY ............................................................................................................................................................ 26
Fuel up:......................................................................................................................................................... 26
Hydrate: ....................................................................................................................................................... 26
Sleep well: .................................................................................................................................................... 26
Dress for success: ......................................................................................................................................... 26
Warm up: ..................................................................................................................................................... 26
Have a mantra: ............................................................................................................................................ 27
Trust and believe: ......................................................................................................................................... 27
PLANNING YOUR NEXT RACE .................................................................................................................................... 27
Day 1: ........................................................................................................................................................... 27
Day 2: ........................................................................................................................................................... 27
Day 3: ........................................................................................................................................................... 27
Day 4: ........................................................................................................................................................... 27
Day 5: ........................................................................................................................................................... 27
Day 6: ........................................................................................................................................................... 27
Day 7: ........................................................................................................................................................... 27
TIPS FOR BEGINNERS .............................................................................................................................................. 28
Get Fitted: .................................................................................................................................................... 28
Get Technical: .............................................................................................................................................. 28
Get a Group: ................................................................................................................................................. 28
Get a Plan: .................................................................................................................................................... 28
Get Acclimated: ............................................................................................................................................ 28
Get Fueled: ................................................................................................................................................... 29
Get Hydrated: ............................................................................................................................................... 29
Get Warmed-Up: .......................................................................................................................................... 29
Get In Tune With Your Body: ........................................................................................................................ 29
Get Rest: ....................................................................................................................................................... 30
CHAPTER 3: THE THEORY ............................................................................................................................... 31
BENEFITS OF RUNNING ........................................................................................................................................... 31
Overall mental HEALTH: ............................................................................................................................... 31
Strengthens your lungs: ............................................................................................................................... 31
Helps prevent high blood pressure: .............................................................................................................. 31
Strengthens immune system: ....................................................................................................................... 31
Weight control: ............................................................................................................................................ 31
Physically strong legs: .................................................................................................................................. 32
Relieves stress: ............................................................................................................................................. 32
Increased bone density: ............................................................................................................................... 32
Increased joint strength and stability: ......................................................................................................... 32
Increased confidence: .................................................................................................................................. 32
HOW YOUR BODY REACTS TO RUNNING ...................................................................................................................... 32
In the first few seconds: ............................................................................................................................... 32
In the first 90 seconds: ................................................................................................................................. 33
In the next few minutes: .............................................................................................................................. 33
Within 10 minutes: ....................................................................................................................................... 34
After 30 minutes: ......................................................................................................................................... 34
CHAPTER 4: EYE ON THE PRIZE ....................................................................................................................... 35
EATING TO BOOST YOUR PERFORMANCE .................................................................................................................... 35
Rule #1: Eat seeds or foods made from seeds .............................................................................................. 35
Walnut and blueberry bran pancakes .......................................................................................................... 35
Rule #2: Eat five different colored fruits and vegetables daily ..................................................................... 36
Rule #3: Eat plant foods with their skins intact ............................................................................................ 36
Rule #4: Drink milk and eat milk products that come from animals ............................................................ 37
Seasonal fruit smoothie ............................................................................................................................... 37
Rule #5: Eat foods that come from cold water............................................................................................. 37
Grilled shrimp skewers ................................................................................................................................. 38
Rule #6: Eat meat, poultry, or eggs from free-range or grass-fed animals .................................................. 38
Chicken stir-fry ............................................................................................................................................. 39
THE IMPORTANCE OF FLUIDS .................................................................................................................................... 40
CHAPTER 5: HARDER, BETTER, FASTER, STRONGER ........................................................................................ 41
IMPROVING YOUR RUNNING TECHNIQUE .................................................................................................................... 41
Work on your posture .................................................................................................................................. 41
Keep your head straight ............................................................................................................................... 42
Relax your face ............................................................................................................................................. 42
Avoid heel striking ........................................................................................................................................ 42
Perfect your stride ........................................................................................................................................ 43
Use your arms .............................................................................................................................................. 43
Keep your hands relaxed .............................................................................................................................. 43
BREATHE EFFICIENTLY .................................................................................................................................... 44
Perform body scans when you run ............................................................................................................... 44
CHAPTER 6: PLAYING SAFE ............................................................................................................................. 45
Preventing injuries ....................................................................................................................................... 45
Improve and maintain your flexibility .......................................................................................................... 45
Include strength training in your running program ..................................................................................... 45
Stay hydrated and eat a well-balanced diet ................................................................................................ 46
Warm up and cool down before and after all runs and races ...................................................................... 46
Gradually increase your mileage.................................................................................................................. 46
Cross-train and include rest days in your training schedule ......................................................................... 47
CONCLUSION ................................................................................................................................................. 49
INTRODUCTION ............................................................................................................................................. 54
CHAPTER 1: IMPORTANCE OF HYDRATION .................................................................................................... 56
DRINKING WATER .................................................................................................................................................. 56
DEHYDRATION AND OVER HYDRATION ....................................................................................................................... 57
DRINKING BEFORE RUNNING .................................................................................................................................... 58
DRINKING WHILE RUNNING ..................................................................................................................................... 58
DRINKING AFTER RUNNING ...................................................................................................................................... 59
CHAPTER 2: RUNNING DRINKS ....................................................................................................................... 60
PRE-RUN ............................................................................................................................................................. 60
FRESHLY SQUEEZED JUICE ........................................................................................................................................ 60
Cantaloupe Ginger ....................................................................................................................................... 60
Cucumber Mint Lemon ................................................................................................................................. 60
Sunrise Juice ................................................................................................................................................. 61
Pineapple Juice ............................................................................................................................................. 61
Papaya Juice ............................................................................................................................................. 61
SMOOTHIES ......................................................................................................................................................... 61
Banana Walnut Bliss .................................................................................................................................... 61
Kiwi 'n Kale Smoothie ................................................................................................................................... 62
Oat Cocoa Smoothie .................................................................................................................................... 62
C-Blast smoothie .......................................................................................................................................... 63
Banana Pear Smoothie ................................................................................................................................. 63
Beet and Strawberry Smoothie .................................................................................................................... 63
Spinach and Strawberry Smoothie ............................................................................................................... 63
Chocolate Almond Smoothie ........................................................................................................................ 65
MID RUN ............................................................................................................................................................. 65
The BCB Blast ............................................................................................................................................... 65
The Refresher ............................................................................................................................................... 66
Green Goodness ........................................................................................................................................... 66
POST RUN ............................................................................................................................................................ 66
Chocolate and Banana Smoothie ................................................................................................................. 67
Antioxidant Berry Boost ............................................................................................................................... 68
Pumpkin Pie Smoothie ................................................................................................................................. 68
Morning Smoothie ....................................................................................................................................... 69
CONCLUSION ................................................................................................................................................. 87

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