RA 101, 5k Training

Hi Snails,

It doesn't seem like we will be cooling down at any time soon. Please know it takes about two weeks for your body to adapt to the heat and cool itself more efficiently. Our runs in the heat will be harder because it is more challenging to adequately cool our body. Our heart rates are higher and breathing is more rapid than during a normal run. Our bodies are working double time in the heat. To have a successful run, you need to run by your effort level rather than your typical pace. Slow your pace down until your body is acclimated. Drink (at least) every 10-15 minutes. Replenish your electrolytes after your run. Our main goal is to manage your body's core temperature and not allow it to rise to much risking overheating.

Our Schedule for this week:

Monday - No Class but try to run on your own. 35 min 3 running:2 walking plus 15 min foundation training

Tuesday - Cross Training

Wednesday - 40 min 3 running:2 walking plus 20 min foundation training

Thursday - 30 minutes foundation training

Friday - Rest

Please note the increase in times (in bold). Very exciting!

Have a fun week. See you on Hump Day.

Coach Dede & Coach Anne