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4

I can only offer this as to what worked for me. I ran 5k and 800m competitively in high school and college, and then moved onto half marathons before getting out of competitive running entirely. When I started strength training during running I felt a lot more "stable" on my runs. I know that endurance and speed increase by running longer and running ...


4

What kind of running did you do before your 2-3 hiatus? Did you ever do speed training before? 10 days prior to the race doesn't leave you with any options really. Your plan of attack REALLY depends on the kind of running you have done in the past. If you were a runner before the break, you should try to run almost every day leading up to the run. I'd ...


3

If you want to win a 5k, walking is a great start, but will probably not get you there on its own. Fast walking will help you build a strong base level of aerobic fitness. Your heart and lungs will develop and improve your capacity for running. After you build this base, your cardiovascular system needs to learn to function efficiently as you approach (or ...


3

You don't want to beat your body up too much right before a race. Generally, the advice is to taper your training 1-2 weeks before. However, if you were a runner before your 2-3 month break, then a 5k might not be too much for your body to handle, and you could just train up to a few days before. Your training should depend partially on your goals (speed? ...


3

For everything less than 15 km, you really don't need any special preparations compared to a normal training run of the same length. Neither for the day before, the hours just before the run nor during the run itself. If the run is in the morning, I usually try to avoid anything excessive spicy or greasy the evening before - this is just to make sure I don't ...


2

I would eat and drink normally the day before the race and the day of the race. Do exactly what you've done during training. If you need to stop eating a certain time before training then stop eating at the same time before the race. A 5km is not going to dehydrate you. It's basically just a really long sprint.


2

I find it hard to define a regimented schedule that you can follow for that span of time. The main advice you can follow for any distance is that you have to listen to your body as you go. Good nutrition and hydration must also be maintained. And at each level you also want to keep your training interesting so that you stick with it. 5k 12 weeks gives you ...


2

From Iowa State University: A well-nourished adult can store approximately 500 grams or 2000 kcal of carbohydrates. Of this, approximately 400 grams are stored as muscle glycogen, 90-110 grams as liver glycogen, and 25 grams circulate in the blood as glucose. I don't think the weight is very relevant. Answering your question directly, the goal ...


1

Carbo loading is generally recommended for endurance events - anything longer than 90 minutes at a moderate pace. In addition, carbo-loading typically has to be done several days in advance. It's possible to glean benefits from carbo-loading the day before, but only if you've been actively maintaining your glycogen stores by replenishing them after ...



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