running your first race
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For internal use only
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.
For internal use only
How To Run Your First Race
• proper attire• running shoes• nutrition• training• registered race!
Basic
For internal use only
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