running your first race

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How To Run Your First Raceby Allan Ray Enriquez

For internal use only

How To Run Your First Race

Why Run?

• Feel good.• Look good.• Do good.

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How To Run Your First Race

• proper attire• running shoes• nutrition• training• registered race!

Basic

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How To Run Your First Race

Shoes

Hydration Belt Visor/cap Watch

iPod/mp3 players

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How To Run Your First Race

Sun Mon Tues Wed Thurs Fri Sat

Week 115-20 min brisk

walking

brisk walking 1-2km

brisk walking-jogging 1-2km

Week 22-3km

Jogging to

running

2-3kmJogging

to running

3-5kmrunning

Week 3(Critical)

3-5km running

3-5km running

3-5km running

Week 4(Taper and recovery)

2-3km running

2-3km running

Week 5 Race Day!

5-week beginner training for 5k

For internal use only

How To Run Your First Race

Hydration

Carboload

• sports drink (i.e., Gatorade, Pocari Sweat, Powerade)• 2 days before the race

• 5 days before the race

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How To Run Your First Race

Post Race: STRETCH!

For internal use only

How To Run Your First Race

Q & Arunfree_RFM