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.