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5k Training: The Last Week

April 23, 2012

Guest Blogger Drew Slone, Girls on the Run of Atlanta Board Member and Fitness Instructor

Four weeks down – Congratulations! You’re on your way to becoming a running superstar.  With just one week left until the Girls on the Run of Atlanta 5K, we hope you’re starting to get excited about the race!

Speaking of race day, it’s important to remember that while race day will feel different from your normal run days, it’s not the time to start changing things up on yourself!  During the week prior to the race stay hydrated, stretch and maintain your nutrition.  For a 5K distance, you don’t need to “carb load” or eat a huge meal the night before the race.  Just eat the same things you’ve been eating during your training.  Make sure not to eat foods that have caused you problems during your training runs.

Don’t try anything new on race day: no new clothes, no new food and especially no new shoes!  Race day is a time to take the theories you’ve been testing over your training and put them into practice.  No one wants to have a PR hindered by blisters from new shoes or awkward chafing from new clothes (yes, it happens).  When you come to the start line on race day, you may feel excited an energized by the crowds.  Wonderful!  But don’t let the crowds cause you to start your race at a significantly faster pace than the pace at which you trained.  You should go a bit faster on race day, but no so fast that you’re unable to finish your race.  Stick to what has worked for you in the past and you’ll feel great!

 

Take care of yourself out there!  Here are your workouts for the final week:

Week 4:

Monday: Rest Day

Tuesday: Run/Walk at an easy pace for 30 minutes

Wednesday: Rest Day

Thursday: Run/Walk at an easy pace for 20-30 minutes

Friday: Rest Day

Saturday:  Girls on the Run of Atlanta Spring 5K at West Stride!

Sunday: Rest Day

Good luck from all of us at Girls on the Run of Atlanta!

For details on the race or to register, click here

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One Comment leave one →
  1. April 23, 2012 12:37 pm

    Looks great! Enjoy the 5k!

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