RunForH2O 10K Training Schedule
GWATERMALA RUNFORH20 –10KM TRAINING SCHEDULE 2015 WEEK MON TUE WED THU FRI SAT SUN Nutrition Tip 1 Run 15 Minutes Easy Optional Activity Run 15 Minutes Easy Rest Day Optional Activity Run 15 Minutes Easy Rest Day Run 15 Minutes Easy Optional Activity Run 15 Minutes Easy Rest Day Run 15 Minutes Easy Rest Day Quench thirst with plain, cool water for workouts lasting less than one hour. A sports drink is recommended if you sweat a lot or are exercising at high intensity. Monitor urine colour. Plenty of pale urine is a sign of adequate fluid intake. Carry a water bottle or use a water belt during your run to stay hydrated. Run 15 Minutes Easy Optional Activity Run 15 Minutes Easy Rest Day Run 15 Minutes Easy Rest Day Run 25 Minutes Easy Optional Activity Run 15 Minutes Easy Rest Day Run 25 Minutes Easy Rest Day Run 25 Minutes Easy Optional Activity Run 15 Minutes Easy Rest Day Run 25 Minutes Easy Rest Day Run 25 Minutes Easy Optional Activity Run 15 Minutes Easy Rest Day Run 25 Minutes Easy Rest Day Run 30 Minutes Easy Optional Activity Run 15 Minutes Easy Rest Day Run 45 Minutes Long Rest Day Run 25 Minutes Easy Optional Activity Run 45 Minutes Long Rest Day Run 30 Minutes Easy Rest Day Run 45 Minutes Long Run 25 Minutes Easy Rest Day Run 15 Minutes Easy Run 15 Minutes Easy Rest Day Run 30 Minutes Easy Rest Day (March 30April 5) 2 (April 6-12) 3 (April 13-19) 4 (April 20-26) 5 (April 27-May 3) 6 (May 4-10) 7 (May 11-17) 8 (May18-24) 9 (May 25-31) 10 (June1RUNFORH2O) Yoga / Core Exercises / Sports Yoga / Core Exercises / Sports Yoga / Core Exercises / Sports Yoga / Core Exercises / Sports Yoga / Core Exercises / Sports Yoga / Core Exercises / Sports Yoga / Core Exercises / Sports Yoga / Core Exercises / Sports Rest Day Yoga / Core Exercises / Sports Optional Activity Yoga / Core Exercises / Sports Optional Activity Yoga / Core Exercises / Sports Optional Activity Yoga / Core Exercises / Sports Optional Activity Yoga / Core Exercises / Sports Optional Activity Yoga / Core Exercises / Sports Optional Activity Yoga / Core Exercises / Sports Optional Activity Yoga / Core Exercises / Sports Optional Activity Yoga / Core Exercises / Sports Rest Day Rest Day JUNE 6 RUNFORH20 Have balanced meals and snacks by following Canada’s Food Guide for the recommended number of servings for age and sex. Be sure to hydrate after an activity! Let thirst be your guide. Dehydration leads to fatigue, poor performance, and delay recovery after exercise. Most of us don’t need extra protein when training for this run. We can get the protein we need by following the recommended Food Guide Servings from Canada’s Food Guide. Is your child training for the run? Check out Fueling the Young Athlete to learn about fuel and nutrient needs for your little athlete. Be sure to have meals no more than 6 hours apart or have a snack with protein and carbohydrate. Snack ideas include a slice of whole wheat/grain bread with peanut butter or fruit with yogurt. After your run, eat a balanced meal within 60 minutes made up of vegetables, fruits, whole grains, and a serving of protein to replenish. Stay hydrated before your run by drinking 1.5-2 cups of water 2-4 hours before the race. Be sure to eat a meal 2-3 hours before or have a snack 1-2 hours before the race. Have a low fat and higher carbohydrate meal like toast, egg, and milk, or cereal, milk, fruit, and toast, or yogurt, bagel, and fruit.
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