Welcome to 5 Weeks to 5km: Week 5. Congratulations on reaching the final week of this training plan - you are doing great. You should be very proud of yourself for making it this far - and long may the running continue. This week we are putting in the final preparations for the race and below you will find our Top 10 Tips for your first race - check them out!
If you have just found out about this 5k training plan and would like to work on it yourself, don't worry you can follow the guide from Week 1 HERE
So our final week of training see's us moving to the 3 mile mark. As stated in previous blogs a 5km run is equal to 3.2miles, so if you can complete the 3mile training you should be able for 3.2 miles at your ease. Now I know that some of you may be worried about this but have no fear - there is a certain adrenaline that kicks in on a race day that will help to keep you going.
In addition to our 3mile runs we will also be doing a 2 minute plank and 100 squats by the end of the week. Holding a 2 minute plank is quite an accomplishment so well done you! It is up to now to keep adding on the seconds and bring yourself up to 3 and 4 minutes over time. The longest plank world record is 8 hours 1 minute. While I don't think we will be hitting that record soon, everybody has to start somewhere.
Do you know why we are partaking in this 5k training plan? We are delighted to be doing it for the charity, A Lust for Life, which is a social movement for well being - something which is very important in this day and age. Their aim is to connect the dots between mental health, physical health, our soul and society, as well as offering people a platform to share personal stories about how they made it through difficult periods in their lives. They have organised many runs and races throughout Ireland this year including the the VHI Run Your Life Galway Racecourse 5k on September 3rd 2016. A team of us here in Revive HQ are taking part in this race - we would love to see you there.
You can find out more about A Lust for Life and there is still time to sign up for the race HERE.
If you have and questions on the plan or would like more information please leave us a message below - we are more than happy to help. Like last week we also have some tips below on how you can improve your training.
Revive Active's Top 10 Tips for your First 5km!
To help you prepare for your first race we have compiled a list of tips for you to follow.
Know your route before hand - go to the race location a couple of days before the race. Walk the course to ensure you know where you will be going. Lots of organisers will put a map of the course on their website or Facebook page so check that out if you don't have time to walk it.
Get there early - ensure you have enough time to find parking, go to the toilet if you need to and to get your mind in focus.
Warm up - it is very important that you get your 'second breath' before the race. Getting your second breath from a warm up will help ensure that you will be able to breath properly during the race
Hydration is key - in the week leading up to the race you should be drinking at least 2 litres of water a day. However be sure to limit your water intake on the morning of the race so that you aren't running to the bathroom instead of the finish line!
Get a good night's sleep the night before - you will need to fresh and full of energy
Have a good breakfast the morning of the race - ensure that it will fill you up but not too full that you will get a stomach cramp. Something like a small bowl of fruit or porridge would be ideal at least 1.5 hours before the race. If the race is early in the morning and you don't have time for breakfast have something small. Running on an empty stomach is called fasted cardio and should only be done if you are used to it.
Go to the starting line at least 10 minutes before it is due to start. Larger crowds can make it difficult to start especially in your first race. We would advise going to between the middle and the back of the crowd. That way you can relax and start at your own pace.
Pick out what you are going to wear in the days leading up to the race. Check out the weather forecasts to see whether or not it will be raining - although if you are running in Ireland chances are it will be! Do not wear too many layers - even if it is very cold or wet, wear 1/2 light layers as you won't be too long warming up.
If you have been training with a music player check with the race organisers if you are allowed to use it. Some races prohibit the use of music players due to safety reasons i.e. if the race is on a busy road.
Ensure that you warm down after the race and go for a light walk the day after. This will ensure that your legs won't be too sore and stiff in the days following the race.
We also have some additional tips on running including how to properly tie your shoelaces in a previous blog which you can find HERE!
Mary has long been a great advocate for both our Joint Complex and Revive Active Original Super Supplement. As an ICU nurse and marathon runner she certainly is always on her feet. She swears by both products to keep her enegised and injury free. If you would like to try our products you can find them HERE.
The Revive Active Team