Welcome, Intergalactic Intermediates, to Week 3 in the Back2Basics running program! Today we're introducing a very light "speed" session to your routine with a focus on light tempo running. We'll discuss what a tempo run is, how it benefits your training, and incorporate practical fueling and hydration tips to enhance your performance. Let's get started!
Warm-up:
Dynamic Stretches
5-minute walk
Workout:
10 minutes of RPE 4-5
10 minutes of RPE 6-7
10 minutes of RPE 4-5
Cool-down:
5-minute walk
Static Stretches
Pre-Run Nutrition and Hydration: Focus on easily digestible carbs like a banana or oatmeal, and small amounts of protein such as Greek yogurt, about 1 hour before running. Drink water regularly leading up to the run and consider a pre-run electrolyte drink like Skratch or Nuun.
Carbohydrate Intake and Menstrual Cycle Phases: During the follicular phase, women can benefit from higher carbohydrate intake due to improved insulin sensitivity. Adjust your fuel accordingly to maintain energy levels.
Mid-Run Fueling and Hydration: Use gels like GU, Clif, SIS, Maurten, Huma, UCAN, or energy chews every 45-60 minutes during long runs. Alternate between water and electrolyte drinks (LMNT, Gatorade Zero, Liquid IV) to maintain hydration and electrolyte balance.
Post-Run Nutrition and Recovery: Consume protein and carbohydrates within 30 minutes to an hour post-run for muscle repair and glycogen replenishment. Aim for approximately 0.55-0.68 grams of carbohydrates and 0.1-0.33 grams of protein per pound of body weight.
Don’t forget to share your recipes, fueling suggestions, and high fives in the group.
Let's motivate each other and grow together!
