|Posted on 18 August, 2017 at 15:00|
RYPT RUNNING GUIDE Intermediate Epilogue
YOUR weekly intermediate training plan
* A full marathon success guide
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Your final week is race week: focusing on carbohydrate loading. After the previous week of tapering, you should factor in a week of maximum rest.
As always the RYPT running guide can be varied for your own goals. This week, I also suggest that you cover little (if any) distance in the 5 days before the race.
Here we go…
Warmup with a brisk walk / light run for five to ten minutes. Enough to get the heart rate up and the muscles loosened.
I) Steady Pace.
Slow duration run of 5km with no major strain on muscles. A walk would be advisable to prevent using energy levels / risk an injury.
Cool down and rest (with mixture of stretches targeting lower body once your body temperature has dropped slightly).
Tip of the Week: Carb loading
The week before the race is basically a free for all in regards to nutritional boundaries. Carbohydrates are preferred due to the conservation of energy. However, ensuring you exceed your minimum daily calorific intake is vital. Trust me, by mile 20 you won’t be regretting it.
My one primary regret over the years of running has been not resting / eating enough when it comes to race day.
Foods like pizza and pasta are great for storing energy. I would advise also seeing the RYPT blog on the Glycemic Index (GI index) for food planning.
The RYPT app has hundreds of exercises which can be included in your personalised plan as part of the membership package.
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