I'm looking for suggestions for a 60-90 minute session, complete with exercises, sets, weight, rep, etc. My primary goal is to build speed for 5k trail races.
What recommendations (fact-based, if possible) do you have for pre-race to ensure optimal performance? Warm up is a given so no need to mention that. But what about nutrition, hydration, rest, etc. ...
My cross team strongly promotes loading on carbohydrates the night before our 5k meets. I understand that carbo-loading is great before a marathon, where endurance is very important, but, with a 5k ...