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5 dni temu · Tuesday: Rest. Wednesday: Easy 20-minute run followed by five minutes of stretching. Thursday: Rest. Friday: Rest. Saturday: Thirty-minute run, but warm up slowly for five minutes, then run for 10 minutes at a relaxed, fast pace; cool down by alternating walking and running for 15 minutes. Sunday: Rest.
20 cze 2024 · It’s normal to feel pre-race jitters or wonder what to expect on race day. We've rounded up some 5K tips to help you feel more confident as you make your way to the starting line. Here are pre-race and race-day dos and don’ts for running your first 5K. 1.
21 cze 2024 · Here seasoned running coaches, and pro athletes explain how dynamic warmups, interval training, fueling and even slow runs can help you run faster, so you can hit a new PR and earn bragging...
4 dni temu · You shouldn’t need to fuel mid-run for a 5k. But if you’re running for an hour or more, consider taking on 30-90g of quick-release carbs (like energy gels or drink), every hour to help sustain you. It’s a good idea to have a snack before you run. And here’s our guide to what to eat before running to make sure you’ve got enough energy ...
25 cze 2024 · Use These Tips to Figure Out What to Eat Before a Race. 16 Pre-Run Snacks to Keep You Energized; Optimize Your Prerace Nutrition With These Tips; Should You Eat Before or After a Run?
18 cze 2024 · Enhance your 5K performance with these practical tips. Learn how to run faster and more efficiently with guidance from RunTheDay.
3 dni temu · Morning Run: Speed Work. Warm-up: 10 minutes easy jogging Main Set: 6-8 x 400m at 5k race pace with 200m recovery jogs Cool Down: 10 minutes easy jogging Strength Training: Lower Body Focus. Warm-up: 5-10 minutes dynamic stretches Exercises: Squats: 3 sets of 12 reps. Lunges: 3 sets of 12 reps (each leg)
