Run 5k in 5 Weeks Training Plan

CONTENTS
FOREWARD ......................................................................................................................................................7
BOOK DESCRIPTION .........................................................................................................................................9
INTRODUCTION .............................................................................................................................................10
CHAPTER 1: GETTING STARTED ......................................................................................................................12
SO LET’S GET STARTED. ........................................................................................................................................... 12

Setting goals ................................................................................................................................................ 13
TRACKING PROGRESS.............................................................................................................................................. 14
CHECKING THE WAY YOU RUN .................................................................................................................................. 14
CHOOSING YOUR RUNNING EQUIPMENT ..................................................................................................................... 15
RUNNING GADGETS AND PERFORMANCE ENHANCERS ................................................................................................... 17
CHAPTER 2: SLOW AND STEADY WINS THE RACE ...........................................................................................19
Cross training: .............................................................................................................................................. 19

Distance workout: ........................................................................................................................................ 19
Recover: ....................................................................................................................................................... 19
Rest day: ...................................................................................................................................................... 19
Run-walk: ..................................................................................................................................................... 19
Speed Workout: ........................................................................................................................................... 19
Strength training: ......................................................................................................................................... 19
Stride: ........................................................................................................................................................... 19
Tempo workout: ........................................................................................................................................... 19
WEEK 1............................................................................................................................................................... 20
The fear factor: ............................................................................................................................................ 20
Letting it all out: ........................................................................................................................................... 20
Play the ‘so what’ game:.............................................................................................................................. 20
The workout: ................................................................................................................................................ 21
Day 1: ........................................................................................................................................................... 21
Day 2: ........................................................................................................................................................... 21
Day 3: ........................................................................................................................................................... 21
Day 4: ........................................................................................................................................................... 21
Day 5: ........................................................................................................................................................... 21
Day 6: ........................................................................................................................................................... 21
Day 7: ........................................................................................................................................................... 21
WEEK 2............................................................................................................................................................... 21
Baseline record:............................................................................................................................................ 21
The getaway: ............................................................................................................................................... 22
Day 1: ........................................................................................................................................................... 22
Day 2: ........................................................................................................................................................... 22
Day 3: ........................................................................................................................................................... 22
Day 4: ........................................................................................................................................................... 22
Day 5: ........................................................................................................................................................... 22
Day 6: ........................................................................................................................................................... 22
Day 7: ........................................................................................................................................................... 22
WEEK 3............................................................................................................................................................... 22
Improving technique: ................................................................................................................................... 22
Deep breathing exercise:.............................................................................................................................. 23
Top to toe assessment: ................................................................................................................................ 23
Experimenting with speed:........................................................................................................................... 23
Day 1: ........................................................................................................................................................... 23
Day 2: ........................................................................................................................................................... 23
Day 3: ........................................................................................................................................................... 23
Day 4: ........................................................................................................................................................... 23
Day 5: ........................................................................................................................................................... 23
Day 6: ........................................................................................................................................................... 23
Day 7: ........................................................................................................................................................... 23
WEEK 4............................................................................................................................................................... 24
Be inspired: .................................................................................................................................................. 24
Plot a new route: .......................................................................................................................................... 24
Podcast/ audiobook run: .............................................................................................................................. 24
Sightseeing run: ........................................................................................................................................... 24
Day 1: ........................................................................................................................................................... 24
Day 2: ........................................................................................................................................................... 24
Day 3: ........................................................................................................................................................... 24
Day 4: ........................................................................................................................................................... 24
Day 5: ........................................................................................................................................................... 25
Day 6: ........................................................................................................................................................... 25
Day 7: ........................................................................................................................................................... 25
WEEK 5............................................................................................................................................................... 25
Believing you can do it: ................................................................................................................................ 25
Give your legs a treat: .................................................................................................................................. 25
Give us a fashion show: ................................................................................................................................ 26
Take a picture: ............................................................................................................................................. 26
RACE DAY ............................................................................................................................................................ 26
Fuel up:......................................................................................................................................................... 26
Hydrate: ....................................................................................................................................................... 26
Sleep well: .................................................................................................................................................... 26
Dress for success: ......................................................................................................................................... 26
Warm up: ..................................................................................................................................................... 26
Have a mantra: ............................................................................................................................................ 27
Trust and believe: ......................................................................................................................................... 27
PLANNING YOUR NEXT RACE .................................................................................................................................... 27
Day 1: ........................................................................................................................................................... 27
Day 2: ........................................................................................................................................................... 27
Day 3: ........................................................................................................................................................... 27
Day 4: ........................................................................................................................................................... 27
Day 5: ........................................................................................................................................................... 27
Day 6: ........................................................................................................................................................... 27
Day 7: ........................................................................................................................................................... 27
TIPS FOR BEGINNERS .............................................................................................................................................. 28
Get Fitted: .................................................................................................................................................... 28
Get Technical: .............................................................................................................................................. 28
Get a Group: ................................................................................................................................................. 28
Get a Plan:.................................................................................................................................................... 28
Get Acclimated: ............................................................................................................................................ 28
Get Fueled: ................................................................................................................................................... 29
Get Hydrated:............................................................................................................................................... 29
Get Warmed-Up: .......................................................................................................................................... 29
Get In Tune With Your Body: ........................................................................................................................ 29
Get Rest: ....................................................................................................................................................... 30
CHAPTER 3: THE THEORY ...............................................................................................................................31
BENEFITS OF RUNNING ........................................................................................................................................... 31

Overall mental HEALTH: ............................................................................................................................... 31
Strengthens your lungs: ............................................................................................................................... 31
Helps prevent high blood pressure: .............................................................................................................. 31
Strengthens immune system: ....................................................................................................................... 31
Weight control: ............................................................................................................................................ 31
Physically strong legs: .................................................................................................................................. 32
Relieves stress: ............................................................................................................................................. 32
Increased bone density: ............................................................................................................................... 32
Increased joint strength and stability: ......................................................................................................... 32
Increased confidence: .................................................................................................................................. 32
HOW YOUR BODY REACTS TO RUNNING ...................................................................................................................... 32
In the first few seconds: ............................................................................................................................... 32
In the first 90 seconds: ................................................................................................................................. 33
In the next few minutes: .............................................................................................................................. 33
Within 10 minutes: ....................................................................................................................................... 34
After 30 minutes: ......................................................................................................................................... 34
CHAPTER 4: EYE ON THE PRIZE .......................................................................................................................35
EATING TO BOOST YOUR PERFORMANCE .................................................................................................................... 35

Rule #1: Eat seeds or foods made from seeds .............................................................................................. 35
Walnut and blueberry bran pancakes .......................................................................................................... 35
Rule #2: Eat five different colored fruits and vegetables daily ..................................................................... 36
Rule #3: Eat plant foods with their skins intact ............................................................................................ 36
Rule #4: Drink milk and eat milk products that come from animals ............................................................ 37
Seasonal fruit smoothie ............................................................................................................................... 37
Rule #5: Eat foods that come from cold water............................................................................................. 37
Grilled shrimp skewers ................................................................................................................................. 38
Rule #6: Eat meat, poultry, or eggs from free-range or grass-fed animals .................................................. 38
Chicken stir-fry ............................................................................................................................................. 39
THE IMPORTANCE OF FLUIDS .................................................................................................................................... 40
CHAPTER 5: HARDER, BETTER, FASTER, STRONGER ........................................................................................41
IMPROVING YOUR RUNNING TECHNIQUE .................................................................................................................... 41

Work on your posture .................................................................................................................................. 41
Keep your head straight ............................................................................................................................... 42
Relax your face ............................................................................................................................................. 42
Avoid heel striking ........................................................................................................................................ 42
Perfect your stride ........................................................................................................................................ 43
Use your arms .............................................................................................................................................. 43
Keep your hands relaxed .............................................................................................................................. 43
BREATHE EFFICIENTLY ....................................................................................................................................44
Perform body scans when you run ............................................................................................................... 44
CHAPTER 6: PLAYING SAFE .............................................................................................................................45
Preventing injuries ....................................................................................................................................... 45

Improve and maintain your flexibility .......................................................................................................... 45
Include strength training in your running program ..................................................................................... 45
Stay hydrated and eat a well-balanced diet ................................................................................................ 46
Warm up and cool down before and after all runs and races ...................................................................... 46
Gradually increase your mileage.................................................................................................................. 46
Cross-train and include rest days in your training schedule ......................................................................... 47
CONCLUSION .................................................................................................................................................49
INTRODUCTION .............................................................................................................................................54
CHAPTER 1: IMPORTANCE OF HYDRATION ....................................................................................................56
DRINKING WATER .................................................................................................................................................. 56

DEHYDRATION AND OVER HYDRATION ....................................................................................................................... 57
DRINKING BEFORE RUNNING .................................................................................................................................... 58
DRINKING WHILE RUNNING ..................................................................................................................................... 58
DRINKING AFTER RUNNING ...................................................................................................................................... 59
CHAPTER 2: RUNNING DRINKS .......................................................................................................................60
PRE-RUN ............................................................................................................................................................. 60
FRESHLY SQUEEZED JUICE ........................................................................................................................................ 60
Cantaloupe Ginger ....................................................................................................................................... 60
Cucumber Mint Lemon ................................................................................................................................. 60
Sunrise Juice ................................................................................................................................................. 61
Pineapple Juice ............................................................................................................................................. 61
Papaya Juice ............................................................................................................................................. 61
SMOOTHIES ......................................................................................................................................................... 61
Banana Walnut Bliss .................................................................................................................................... 61
Kiwi 'n Kale Smoothie ................................................................................................................................... 62
Oat Cocoa Smoothie .................................................................................................................................... 62
C-Blast smoothie .......................................................................................................................................... 63
Banana Pear Smoothie................................................................................................................................. 63
Beet and Strawberry Smoothie .................................................................................................................... 63
Spinach and Strawberry Smoothie ............................................................................................................... 63
Chocolate Almond Smoothie ........................................................................................................................ 65
MID RUN ............................................................................................................................................................. 65
The BCB Blast ............................................................................................................................................... 65
The Refresher ............................................................................................................................................... 66
Green Goodness ........................................................................................................................................... 66
POST RUN ............................................................................................................................................................ 66
Chocolate and Banana Smoothie ................................................................................................................. 67
Antioxidant Berry Boost ............................................................................................................................... 68
Pumpkin Pie Smoothie ................................................................................................................................. 68
Morning Smoothie ....................................................................................................................................... 69
CONCLUSION .................................................................................................................................................70
INTRODUCTION ...............................................................................................................................................1
CHAPTER 1: THE THEORY .................................................................................................................................2
UNDERSTANDING THE BASIC CONCEPT ......................................................................................................................... 2
CHAPTER 2: BASIC EXERCISES...........................................................................................................................4
PLANKS ................................................................................................................................................................. 4
LOWER BODY RUSSIAN TWISTS ................................................................................................................................... 4
SCORPION.............................................................................................................................................................. 5
BASIC EXTENSIONS ................................................................................................................................................... 5
KETTLEBELL SQUATS WITH OVERHEAD PRESS ................................................................................................................. 6
OVERHEAD LUNGE ................................................................................................................................................... 6
STABILITY BALL HIP EXTENSION ................................................................................................................................... 6
ROTATIONAL SHOULDER PRESS ................................................................................................................................... 7
ALTERNATING DUMBBELL ROLL................................................................................................................................... 7
CHAPTER 3: A BETTER RUNNER ........................................................................................................................9
UPPER BODY .......................................................................................................................................................... 9

LOWER BODY.......................................................................................................................................................... 9
ABDOMINAL AND LOWER BACK ................................................................................................................................ 10
HIGH-INTENSITY RUNS ............................................................................................................................................ 10
CONCLUSION .................................................................................................................................................11
FOREWARD
As a fitness enthusiast and long time-runner, I speak from personal experience.

Everyone has to start somewhere. While I ran long distance events as a teenager, my
running and personal fitness both took a back seat as I became a mother and career
woman. I just didn’t think there was enough time in a day to get everything done.
What I have learned since, is that I am most happy when I make time for the most
important things, and my health and fitness is one of those! I started back into running
in 2009, thanks to a friend who helped motivate me to train for my for my first half
marathon. While going through a stressful time in life, and while living in a foreign
country which was hot year round, my day began at 5am so I could be done with my
run before it was time to wake the kids up for school.
I wish I’d had Coach Juber’s training plan back then! I really didn’t know the first
place to start after so many years of being a non-runner, so I ended up wasting a lot of
time and money trying things out. Like buying the wrong pair of shoes, not properly
hydrating, and starting too fast
rather than easing into my new
running lifestyle. Not following a
proper training plan resulted in a
minor injury during my first half
marathon. After proper healing,
however, I went on to run my first
Marathon, and I’ve run over 10
additional half marathons, 10K,
and 5K races. Honestly, I lost count. I wasn’t doing it to impress anyone. I was doing
it for me! Running became my therapy, and it still gives me that natural high you’ll
soon come to love!
Coach Juber’s Training Plan is a great way to start! Whether you want to get into
running for the first time, or if you’re getting back into running after an absence, this
plan will set you on the course to a healthier lifestyle. Make sure you enjoy the
delicious running drinks included as well. My favorite? Pineapple juice and the
Banana Walnut Bliss Smoothie!
This training plan starts you off smart and anyone can run a 5K! You just need to
follow the program. If you want, after your 5K, continue onto a 10K, then a half-
marathon, then even a full marathon. You don’t think you can do it? Think again!
You absolutely can!
Warmly,
Kimberly Hash de Vries Click Here:
Founder
IMMarketNews.com
BOOK DESCRIPTION
If you have ever thought about running a 5k, even if you have never done any running
before, you must have looked at it in some depth. While running a 5k race doesn’t
compare to the grueling and often unforgiving marathon distance, it’s still fairly tough
and requires a high level of personal fitness. When you have accomplished your goal,
you will feel very proud of yourself for all that you have accomplished and how far you
have come. You will have a great deal of respect for yourself, for not just having dreamt
about something, but also actually achieving it.
Every journey, whether long or short, starts with just one small step. Your first step
was getting hold of this book, which will serve you as a training manual.
It covers all aspects of running: starting out, choosing the right sort of shoes,
understanding all the changes your body will go through, avoiding injuries, ways to
improve your fitness and endurance, and ways to achieve your goal, right through to
the race day and beyond.
When you finish reading this book, though you may not be ready to run a 5k yet, you
will know all about running one, and will be able to get ready for it. This book will
provide you with all the necessary information to get ready.
Let the journey begin.

INTRODUCTION
So you are thinking about running a 5k? The 5k race is the most popular distance run,
and there are usually thousands of events all around the world happening all through
the year. A 5k race is basically a race spread over 5 kilometers or 3.1 miles, which will
take an average person about 30 – 60 minutes to complete. Some people, of course,
can do it faster. The fastest time ever recorded for a man completing a 5k was 12
minutes 37 seconds, which was accomplished in 2004 by Ethiopian distance runner
Kenenisa Bekele. The fastest women’s
time was 14 minutes 16 seconds,
which was set by Meseret Defar in
Oslo in 2007. These people are super
humans, however.
The comparatively short distance

means that it has an appeal to most
people who would like to start
running that just need a focus and a
target to aim for. This could provide
an excellent motivation to get fit and
in good enough shape to start running long distances. Some of the most popular races
have tens and thousands of participants, of all ages and from all wakes of life.
If you are just starting out and are worried about the level of commitment required,
remember that this is much easier than running a 10k or a marathon, but it still does
require commitment and effort. However, if you follow the plan and tips given in this
book, you can achieve your fitness target in five weeks. It's not going to be easy, but it
will be intensely rewarding and hopefully, even fun.
You will realize that all the effort was worth it the minute you cross the finish line. If
you begin to lose motivation anywhere during the middle of the journey, just keep
thinking about that moment of glory: the crowds cheering you on, your legs pumping
faster than they ever have before, that adrenaline rush, and that newly fit body.
So tie up your laces and let’s go.

CHAPTER 1: GETTING STARTED
So you have decided to run a 5k. Well, you have come to the right place if you need a
guide on how to go about achieving your goal. Before you start, you should think
carefully about the whole thing. The journey of a thousand miles starts with one step,
and in your case, that first step was buying this book. You should be clear about your
motivations because they will take you a long way.
Why is it that you want to do it? Do you want to get fit? Do you want to start running
and think a 5k is a good place to start, or have you always just wanted to run a race but
previously never thought you could? Write it all down.
This is not going to be an exercise in futility, but rather it will serve as a reminder in
all the weeks to come. Remember that it is going to get tougher before it gets easier,
and you will need something to keep you going through all of those days. There will be
days when you just won't want to get out of bed, and there will be days when you will
want to go the extra mile. So it will help to have something to keep you moving.
Write down all the reasons for you to do this, put them somewhere you can see them
every day, and remember how you felt when you began. You are going to need all the
motivation you can get.
If you are unsure about the level of commitment required and all the training you need
to do, this book will help you in that regard. It will get you to that finish line, if you
allow it to lead you on.
SO LET’S GET STARTED.
However, before you actually start running, you should go to your doctor and get his
or her clearance. If you have health issues or old injuries, get them looked at, because
with the additional strain placed on your body, they can become bigger problems.
Remember that your health comes before everything else.
SETTING GOALS
As I have mentioned before, it helps to be extremely clear in your ideas and

motivations. Why are you doing this, and what do you hope to achieve from it?
Write it all down before you begin. If your end goal is to run a proper 5k, it also helps
to officially register for a race. It is actually recommended, because once you finally
decide on it and register, it will provide you with motivation in all the weeks to follow.
It will become the thing that keeps you going.
Think about when you want to do it. Again, it helps to have clear goals. If you are just
starting out, you need at least five weeks
to get in shape and to get your body up to
par. You should remember that while
hugely beneficial, running is not an easy
activity, and it does have its toll on your
body. When you increase your physical
activity, there is an increased risk of
injury and burnout, so it is always better
to proceed slowly, with adequate
precaution, slowly increasing the
frequency, duration and intensity of your
workout.
There are two types of goals: process goals and outcome goals. Process goals are those
that will help you achieve your ultimate target.
Process goals include the following:
 I will follow this training plan religiously.

 I will eat healthy from now onwards.
Outcome goals are your end goals. Examples include the following:
 I will run 5k on this specific date.

 I will finish the entire race in 30 minutes.
These goals are not only going to get you to your final target, they are also going to
help you measure your progress along the way. Remember that good goals are
S.M.A.R.T.
 They are specific.

 They are measurable.
 They are achievable.
 They are realistic.
 They are time framed.
TRACKING PROGRESS
Along with your written goals, you should also keep a training record or journal. Write
down all that you hope to achieve and all that you do on a particular day.
Some things that you can include are:
 The date
 The distance you ran
 The route you took
 The time it took you
 How you felt before and after
 Any aches or pains or injuries
This will help you chart your progress and will also provide you with motivation on
your bad days as you can see how far you have come from when you started out.
Keeping track of your progress is a good idea, because not only it will tell you about
your current fitness level; you will also see how far you still have to go.
CHECKING THE WAY YOU RUN
Your running gait, put simply, is the way in which you run. It is important so that you
can understand your own type of gait and choose appropriate shoes. By choosing the
right shoes, you can redress the imbalance and greatly reduce the risk of contracting a
"biomechanical" injury.
The major focus of gait analysis is to measure the degree of pronation. Pronation is the
natural inward roll of the foot as the outside part of the heel strikes the ground. This
roll acts as a shock absorber for the leg and body, optimally distributing the force of
the impact of the heel hitting the ground. Gait analysis matches the runner’s degree of
pronation with the correct shoe type, with the aims of counter-balancing over- or
under-pronation, helping reduce the risk of
injury and improving running efficiency.
With the help of specialized computer

software and running gait specialists, your
running pattern can be analyzed and
accurate advice can be offered as to which
type of shoe you should choose. This
procedure may seem like an expensive and
inaccessible luxury, but you would be wrong
on both counts. This service is usually free
and leaves you with peace of mind, knowing that that the shoes you use for your
training are the right ones.
There are even some techniques by which you can assess it for yourself, e.g. by looking
at your shoe and its wear and tear, or doing the wet feet test. You do it by wetting your
bare feet and then walking on something on which you will be able to see the marks.
Then look at how your feet land.
CHOOSING YOUR RUNNING EQUIPMENT
First, let's talk about the necessary items. All you really need is a pair of good running
sneakers—something comfortable to wear while you run—and, for women, a good
sports bra. Seriously, that's it. Everything else is gravy.
For runners, selecting running shoes is akin to purchasing a house or a car; you’re
going to spend a lot of time in them, so you want something you really like. In addition
to a comfortable ride, shoes can play a major role in keeping you running strong.
As you set out to find the best shoes for the job, you should first consider the shape of
your feet. The three main foot types are flat, neutral and high arches. Flat feet tend to
have fallen arches, making them flexible and prone to over-pronation, an inward
rolling motion. Neutral feet are the most biomechanically sound variety, putting them
somewhere in the middle. High-arched feet are essentially the polar opposite of flat
feet. When the arches are particularly defined, the feet end up being rigid, leading to
supination or landing on the outside edges of the feet.
As a result of the variety of foot shapes, shoe companies have developed models to
accommodate runners of all strides. In the selection process, be sure to align your foot
type with the proper shoe category. Flat-footed harriers tend to gravitate to a higher
stability shoe, as they help prevent over-pronation. Neutral runners can often run in
many types of footwear, but most commonly go for a moderate stability shoe. Runners
with high arches are best suited for a cushioned shoe, providing midsole padding with
flexibility.
Once you are directed to the correct category, try on several pair. Most runners need
to go up a half size from their street shoes, allowing for one-fourth to a half inch of
wiggle room in the toe box. While you want to be able to move your toes around, be
sure your heel is snug and secure, avoiding any unnecessary slippage.
In the end, most runners know when they have found the ideal shoe. It should literally
feel like a part of your foot, working in concert with your natural foot shape and
biomechanics. Whether you’re an Olympic athlete or a periodic pavement pounder,
happy feet can make all the difference.
To choose the best shoe, follow these five tips:
1. Visit a local running store to have your gait analyzed based on your foot type and
biomechanics.
2. Choose which feel is right for you.
3. Make sure you have a half to a full thumb’s nail length from your big toe to the end
of the shoe.
4. Take a short run around the store to test the fit, function and comfort before you
make your final purchase.
5. To prevent injuries, replace your shoes every 300 to 400 miles, depending on the
surface on which you run.
Once you have your sneakers picked out, look for some basic running apparel. You'll
need a shirt or two, preferably made of good wicking material, as that will help pull the
sweat away from your body and will dry faster than cotton. But, if you're just starting,
feel free to wear what you have in your closet. You'll also need running shorts, pants,
tights or even a skirt if you like. Feel free to shop for new ones or just wear what you
have at home.
A good sports bra is a must for women.
RUNNING GADGETS AND PERFORMANCE ENHANCERS
Once you have your basic running gear, you can look at the fun extras. A running watch
can help you know your pace, encourage you to run faster, or run negative splits
(running the second half of a run faster than the first half).
A Smartphone loaded with a few running apps can also be a great help. You can even
use your Smartphone in place of a watch. Any
standard Smartphone will work, and you will
probably want to buy an armband to hold it
while you run. You can find an armband online
at multiple sites or in your local running store.
Now that you have your Smartphone ready to hit

the road with you, you'll need an app or two.
When your runs are on the shorter side, say up to five miles, you don't need a runner's
belt, but it can be helpful to carry keys, ID or some cash in case of emergencies. As you
increase your distance, you will need a belt to carry fuel and/or water. There are all
different kinds of belts. Some will carry water bottles, some energy gels, and almost all
have a pocket for small personal items.
Another item you will need as you run longer is some sort of fuel for your body. You
are looking for a simple carbohydrate that your system can easily absorb to keep you
fueled on your longer runs. You can try energy gels or even candy like jelly beans or
gummy bears. Stay away from chocolate, as the fat content will not work, as well as the
sugary candy, which can upset your stomach.
One last piece of gear that can be helpful as you continue running: a foam roller. A
foam roller is a long tube that helps you massage and stretch your muscles after you
run; it helps to break up the lactic acid in your muscles, as well. You don't run with
your foam roller, but rather use it after you run to help your body recover faster.
There are so many things that can be fun to have as a runner. You could try bright
running sleeves to give you a pick-me-up on your runs (and keep your arms warm
when you don't feel like wearing long sleeves), or perhaps you'd have fun running a 5K
in a costume.
The one fun thing that is truly recommended adding to your running "gear" is some
good music. If you're already running with a Smartphone, load it up with some cool
tunes, or download your favorite music onto your mp3 player. Running with some
good, upbeat music can really help your pace and give you that extra edge to keep on
going. Give it a try!
CHAPTER 2: SLOW AND STEADY WINS THE RACE
Now that you have planned everything out, it’s time you started the actual business of
running. If you are to get ready to run 5k in 5 weeks, you need to follow a specific
training plan. You will accomplish some specific goals during each of your workout
sessions so that by the end of this time period you have achieved your required fitness
level. Before we go to the training program you should understand what
the following terms mean:
CROSS TRAINING: Do any cardio activity, except running, for 30 to 45 minutes.

Hiking, the elliptical, stair climbing, swimming, and biking are all great choices.
DISTANCE WORKOUT: Run far at a moderate pace, which increases your

endurance.
RECOVER: Walk or jog at an easy pace.
REST DAY: No workout.
RUN-WALK: Run at an easy pace, and walk when you need to catch your breath.
SPEED WORKOUT: Run a short distance fast, recover, then repeat. This type of
training increases your quickness and endurance.
STRENGTH TRAINING: Do 1 or 2 sets of a resistance move for every major muscle

group.
STRIDE: Run fast (not quite a sprint) for a short distance.
TEMPO WORKOUT: Run at a steady, moderately hard intensity for the entire
session. It increases the amount of time you can spend moving fast.
WEEK 1
The first attempt: you have bought all of your gear and you have written down all of
your goals. Now you are ready to go running. If you are worried, remember that
planning will help take the edge off. Think about the route you are going to take, and
plan your meals of the day carefully. Lay out your training gear and get at least eight
hours of sleep the night before. We don’t want you tired even before you have begun.
For your first attempt, don’t worry too

much about the pace, but rather just
focus on not giving up. Once our body is
placed under stress, it starts telling us to
stop. It’s very easy to listen to it.
However, you can’t give up, and certainly
not in the very beginning. So think about
putting one foot in front of the other and
run the distance.
THE FEAR FACTOR: This is going to be your first attempt at running, so it is

understandable if you are afraid or if you feel that you won’t be able to do it. At this
stage, it is all about the fear factor, so your starting hurdle is going to be overcoming
that. Your first workout session will get you over that. You will see that, though this is
hard, you are fully capable of doing this.
LETTING IT ALL OUT: Let out all your fears. Remember that you chose to do this
and you are going to do this. So get super pumped and run your heart out. Envision
Rocky running up the stairs.
PLAY THE ‘SO WHAT’ GAME: What is the worst that can happen? You feel that
you are getting out of breath, but you can just slow down a bit and gather your energies.
You are beginning to feel thirsty, but you can have a drink of water anytime you want.
You are feeling tired, but you can just rest afterward. Just focus on running.
THE WORKOUT: You can either follow your own plan, which would consist of
setting fixed targets for yourself and following them every day, or you can follow the
plan given below. If you decide to make up your plan as you go along, it’s a pretty good
idea. Think about how much you want to run on a particular day and start off slow.
Alternate walking with running as you find your stride.
DAY 1: Speed workout (2 miles). Run or walk ½ mile. Run ½ mile fast, recover for
4 minutes. Repeat. Walk ½ mile.
DAY 2: Cross-training
DAY 3: Strength training
DAY 4: Rest day
DAY 5: Tempo workout (3 miles). Run or run-walk ½ mile. Run 2 miles moderately
fast. Walk ½ mile.
DAY 6: Rest day
DAY 7: Distance workout (4 miles). Run or run-walk.
WEEK 2
Congratulations on making it through the first week! You never thought that you could
run, but here you are, well on your way. You have totally got this.
Assessing where you are: now that you are through the first week, you must be feeling
better, and you must have started noticing a difference in your endurance, too. It’s
time to take stock of how far you have come and what you are capable of now. I hope
you are maintaining that training log and can now see a noticeable difference in terms
of your capabilities.
BASELINE RECORD: You should have a baseline record of your physical activity.
Note it in your training log, and think about ways you can improve that, as you
ultimately improve your performance.
THE GETAWAY: How are you doing with running at this stage? It helps if you start
thinking of it in terms of a getaway. You can utilize this time for yourself as you sort
through your own thoughts and just get away from the hustle and bustle and the daily
grind of daily life. It can help you relax, even.
How long can you last? Now it’s time that you start testing yourself. If you are following
your own race plan, set aside a day, and on that day concentrate on going on for as
long as you can. No fixed targets, just whatever you can push yourself to do.
DAY 1: Cross training
DAY 2: Speed workout (3 miles). Run or walk ½ mile. Run ¼ mile, walk 90 seconds;
repeat 7 times. Run-walk ½ mile.
DAY 4: Rest day
DAY 5: Tempo workout (4 miles). Run or run-walk ½ mile. Run 1 ½ miles fast.
Recover for 3 minutes. Repeat. Run-walk ½ mile.
DAY 6: Rest day
WEEK 3
You are improving, aren’t you? Even though it feels endless, you know that you are
making progress, and it must feel good. Now you are ready to embark on a whole new
week.
IMPROVING TECHNIQUE: Your previous runs concentrated on getting you

acclimatized to running, as the goal wasn’t to run fast but rather to keep running. That
is very important in long distance running, as your end goal is ultimately making the
distance. Now it’s time that you start running more proficiently and efficiently. If you
have a good technique, each of your training sessions will be much more productive.
DEEP BREATHING EXERCISE: Start thinking about your running. Do you feel
like stopping because you are tired, or because you are out of breath? Most people
complain that running out of breath is a huge
problem, so you should work on that. When you
are running, think about how you are breathing,
and concentrate on drawing long deep breaths.
TOP TO TOE ASSESSMENT: An important

way of preventing injuries is to pay attention to
your body. Before, during and after every run,
focus on your body; think about how you are
feeling. Do you have any aches or pains? Any
injuries? If you spot an injury in its early stages,
it’s easier to deal with it. It can become a much bigger trouble later on and cost you
precious time.
EXPERIMENTING WITH SPEED: Now that you have gotten used to running,
start experimenting with speed. Run as fast as you can and see how long you can
maintain it for. Listen to your body and start palling your races more efficiently. The
goal is to cover the most amount of distance in the least amount of time.
DAY 2: Speed workout (3 miles). Run or walk ½ mile. Run 1 mile, walk 1 minute;
repeat twice. Run-walk ½ miles.
DAY 4: Rest day
DAY 5: Tempo workout (4 miles). Run or run-walk ½ mile. Run 3 miles, starting at
an easy pace and increasing your speed with each mile. Run-walk ½ mile.
DAY 6: Rest day

WEEK 4
Another new week is starting. At this point, you must be pretty pleased with yourself
for having come so far. How are your runs going at this point in time? Are they still as
invigorating, or is the monotony beginning to bore you?
BE INSPIRED: If you find that you are being increasingly bored with your runs and
no longer look forward to them in the same way, bring about a change. It's human
nature to be bored with repetitive activity, so bring something new to each run, and
start incorporating your runs into your life in such a way that they become the
highlight of your day.
PLOT A NEW ROUTE: Maybe you need a change of scenery. If you were previously
running on a treadmill, start running on a track. If you were running on a track, think
about alternate routes. That would help you freshen up each run, and you will start
looking forward to your runs again.
PODCAST/ AUDIOBOOK RUN: If your phone or your iPod is a constant

companion, you can simply download an interesting podcast or an audiobook. You can
listen to it as you run and you won’t even notice the time passing.
SIGHTSEEING RUN: If you live in a pretty city, you can use your runs as
sightseeing expeditions. Find out about scenic routes. If there is a river or a lake, you
can run alongside. If there is a pretty park, you can visit it for a run. It would make
your runs much more fun.
DAY 2: Speed workout (4 miles). Run or walk ½ mile. Run ½ mile fast. Recover for
2 minutes; repeat 5 times. Run-walk ½ mile.
DAY 4: Rest day

DAY 5: Tempo workout (4 miles). Run or run-walk ½ mile. Run 3 miles at a fast
pace. Run-walk ½ mile.
DAY 6: Rest day
DAY 7: Distance workout (6 miles). Run 5 miles at an easy pace. Do 4 strides (20
seconds each) during the last mile.
WEEK 5
You must be quite pleased with yourself for having reached so far. You are entering
the final week now, and the race is closer now than ever. You are also better equipped
to run it now than you were ever before.
BELIEVING YOU CAN DO IT: Believe in yourself. A couple of weeks ago, you
didn’t even think that you could run, but now you are here. You have improved so
much, achieved so much, so don’t let a little fear hold you back from more. Trust that
you can do this. And you can.
What’s the worst that can happen? You are about to

run your first 5k and you are fully prepared. What's the worst
that can happen? What is worrying you? If you are worried
about not winning or not making good time, remember that
completing the race is more important than any of those
things. If you are worried about not completing the race,
believe that you can and even if, under some unforeseeable
circumstance, you can't, there will always be another race.
How does it feel? It must feel pretty good. You must be so

excited right now, and so pleased with yourself. Don’t let
anything spoil your good mood, and don’t let anything hold you back. This is your day.
GIVE YOUR LEGS A TREAT: Think about your poor legs. They have been doing
so much work. So indulge yourself with a day at the spa. Get a massage and sit in the
sauna. It will make you feel wonderful.
GIVE US A FASHION SHOW: This is your day, and you deserve to look fabulous.
So buy some new running gear or wear your best, and show it off.
TAKE A PICTURE: Don’t forget to take a picture to commemorate, because

memories are forever. You are going to treasure that picture for a long time to come as
you go on to bigger things.
RACE DAY
Finally, the day you have been waiting for. Since this is your first race, you have to be
extra careful.
Enjoy the taper: taper off as the race day approaches. The taper is designed to allow
your body to recuperate, rebuild, and be fresh for race day.
FUEL UP: During the last three days before an endurance run like a marathon, a
runner's carbohydrate intake should increase to 70 to 80 percent of his/her total daily
caloric intake.
HYDRATE: Hydration can make or break your race.
SLEEP WELL: Try to get eight hours of sleep, but (unless your race has a really early
start) don't go to bed too early. It may cause you wake up too early; then you may have
a hard time falling back asleep.
DRESS FOR SUCCESS: Don’t overdress for the race. A good rule of thumb is to
dress as if it's 15 degrees warmer than it really is. Your body will warm up at least by
that much while running. To keep warm before the race, wear some old sweats to the
start.
WARM UP: The warm-up should consist of dynamic movements, not traditional
stretch-n-hold stretches. Five minutes of brisk walking followed by two to three
minutes of easy jogging makes a great dynamic warm-up.
HAVE A MANTRA: When climbing a tough hill or fighting off fatigue, having a
mantra can help pull you through a tough stretch. Spend a little time before race day
thinking of a few motivating mantras.
TRUST AND BELIEVE: There are always factors out of your control that may affect
race day (crazy weather, extreme temperatures, illness, injury, etc.), but what you can
control is your confidence. Trusting your training and believing in yourself as an
athlete will help ensure that all the hard work you've put in over the past several
months will shine through.
PLANNING YOUR NEXT RACE
You never thought that you would get here, but you have just run your first 5k. It is
important to not get complacent, but rather you should plan your next adventure. So
what’s next? A 10k maybe?
DAY 2: Speed workout (4 miles). Run or walk ½ mile. Run 1 mile at your goal race
pace. Recover for 4 minutes. Repeat twice. Run-walk ½ mile.
DAY 4: Cross-training
DAY 5: Tempo workout (3 miles). Run 2 miles at an easy pace, do 4 strides (20
seconds each) during the last mile.
DAY 6: Rest day
DAY 7: RACE DAY

TIPS FOR BEGINNERS
GET FITTED: Pay a visit to your local independent

running store. Often these smaller stores have more
knowledgeable staff than the big box retails stores.
Many provide gait analysis, which reveals your foot
strike pattern. Knowing this will determine whether
you over-pronate, under-pronate, or have a neutral
gait, which will help in selecting the best shoe for your
foot type. Don't skimp on your shoes.
GET TECHNICAL: Invest a little in some technical

fabric running shorts, tops, and socks. Technical fabric
can be made of a variety of fibers, including natural (bamboo, Smart-wool) and
synthetic (polyester, nylon, Lyrca) materials. Avoid 100 percent cotton. It tends to
retain sweat, causing chafing, irritation, and even blisters. Technical fabrics allow the
moisture to rise to the surface, where it can evaporate. They still get damp, but not
nearly as much as 100 percent cotton.
GET A GROUP: Motivation, inspiration, accountability, and commitment increase

dramatically when you're a part of a running group or at least have a running buddy.
Everyone experiences times when they don't want to run, but if you know you have
buddies counting on you, it can make all the difference in the world when it comes to
rolling over and getting out of bed.
GET A PLAN: Just getting out the door and running often does not work for many
people, especially if you've been sedentary or away from exercise for any period of
time. Find a beginning running plan to follow.
GET ACCLIMATED: Whenever you begin new exercise, your body's fitness level will
actually dip a little while you acclimate to the new demands you're putting on your it.
This is when most new runners give up. Understand, before you take up running, that
it takes your body about four to six weeks to acclimate to the new demands.
Anticipating that "wiped out feeling" can actually make it less of a shock. Just know
that you're going to feel the effects of your new activity.
Hang in there, and before you know it, you'll pull out of that dip and begin to feel
stronger than before you started. Also, start slowly. Many new runners experience shin
splints, pulled calf muscles, cramping quads, or sore hips from going out too fast or
from doing too much too soon. Take it slow and ease into your new activity.
GET FUELED: Fueling your new activity is very important. Timing is key. It's a good
rule of thumb to eat about 200 to 400 calories of mostly complex carbs and a little
protein about 1.5 hours prior to your run. This will give your body time to digest the
food, and provide your body with the needed energy for your activity. Not eating or
not eating enough before your run can make your run feel labored, or cause your
muscles to feel fatigued. Eating too close to the run can sometimes cause stomach
issues.
GET HYDRATED: Being well hydrated is just as important as being well fueled. Be
sure to drink about 20 oz. of water approximately two hours prior to running. This will
give it time to pass through your system and be voided before your run. During your
run, drinking water is fine.
Once you're running more than 45 to 60 minutes, you'll need to switch to a sports
drink to help replace vital electrolytes, minerals (sodium, potassium, magnesium,
calcium, and phosphorus) that play a major role in helping to maintain proper water
balance in your body. Electrolytes can be lost though your perspiration. Sports drinks
such as Gatorade contain these important minerals.
GET WARMED-UP: Before you head out on your run, be sure to warm-up your
muscles with a dynamic stretch. A five-minute walk is a great way to do this. This will
help decrease the chance of your muscles feeling tight during your run. Save the
traditional stretch-and-hold stretches for after your run.
GET IN TUNE WITH YOUR BODY: Listen to your body. If you're feeling
something other than regular workout-related muscle soreness, don't run. Running
through the pain is never a good idea. If you're experiencing pain along your shin, hip,
IT Band, or any area of the body, that's beyond normal muscle soreness, ice it, elevate
it, use your normal choice of anti-inflammatory medication, and rest. When you no
longer feel any pain, ease back into your running. If the pain persists, don't let it linger.
Go see your doctor.
GET REST: Rest is just as important as your workout. Rest allows your body time to
rebuild and recover. When you run or do any type of exercise, you actually create little
micro tears in the muscle tissue. Your body then rushes in to rebuild and repair the
tears. This is the normal muscle-building process that makes you stronger. However,
if you don't take the proper rest, your body may not have time to fully repair before
your next run causing you to feel sore, tired, and sluggish. When you first start your
beginning running program, it's a good idea to have at least one day of rest in between
runs.
CHAPTER 3: THE THEORY
Now that you are acquainted with the idea of running 5k, it’s time to talk about running
itself.
BENEFITS OF RUNNING
Running is enormously beneficial for you. If you have just taken up running,
congratulate yourself on having made the right decision.
OVERALL MENTAL HEALTH: Runners are happy

people. We’ve got that runner high thing going for us.
Just don’t make us unhappy by canceling a race that
we’ve trained months and months for. That’s one way to
turn a runner’s smile upside down.
STRENGTHENS YOUR LUNGS: Runners have

increased lung capacity from logging mile after mile.
Those strong lungs come in handy if you ever find
yourself on the other side of the race as a spectator. A
runner's “WOOHOO!” is loud and proud.
HELPS PREVENT HIGH BLOOD PRESSURE: Your arteries expand and

contract while running, helping to keep your arteries fit, which in turn keeps your
blood pressure in a normal range. That is, until you find out that your favorite running
shoe has been discontinued. Nothing is harder to replace than a beloved running shoe!
STRENGTHENS IMMUNE SYSTEM: Regular running builds up your tolerance

to germs, which results in fewer minor illnesses. That is, unless you are training for a
marathon. Then you will be sick all the time.
WEIGHT CONTROL: Running burns mega calories. However, it makes you mega-
hungry, especially if you are training for long distances. Running doesn't give you a
pass to eat all the food, all the time.
PHYSICALLY STRONG LEGS: Runners’ legs are a powerhouse. They move you
from point A to B. They carry you up and down hills. They know how to put it into high
gear at the track. They also will have a hard time fitting into skinny jeans when you are
in the thick of marathon training.
RELIEVES STRESS: Running boasts the brain’s serotonin levels, which makes you
calmer and more relaxed. Who says you can’t run away from your problems?
INCREASED BONE DENSITY: Running stresses your bones. Essential minerals

are sent to the bones when under stress, which makes them stronger. However,
running does not make you unbreakable. You still can break a bone by thinking you
can jump a ten-foot high fence.
INCREASED JOINT STRENGTH AND STABILITY: Running increases the

strength of your ligaments and tendons. You’ll find your joints able to withstand more
mileage and more uneven terrain. But that doesn’t mean you will never sprain your
ankle again while trail running. It just may mean four weeks on crutches versus eight
weeks if you didn’t run.
INCREASED CONFIDENCE: Once you start running, your confidence begins to

grow. You’ll feel more in control of your life and your body. You will even begin to think
you look good in spandex tights.
HOW YOUR BODY REACTS TO RUNNING
Have you ever thought about what goes on in your body while you run? If you are
interested, we have the answer.
IN THE FIRST FEW SECONDS: Your muscles start using adenosine triphosphate
(ATP), energy molecules your body makes from food.
That burst of power you feel? It's ATP converting into another high-powered
molecule, adenosine diphosphate (ADP). Muscle cells—expert recyclers—will turn
ADP back into ATP after the initial surge.
IN THE FIRST 90 SECONDS: In order to unleash more ATP, your cells break
down glycogen, a form of glucose fuel stored in your muscles. Cells also pull glucose
directly from your blood (one reason exercise is helpful in fending off high blood
sugar).
Your body gobbles more glucose, and your muscles release lactic acid—also known as
the burn in the age-old workout mantra "feel the burn"—which signals the brain that
you're under physical stress.
IN THE NEXT FEW MINUTES: Your heart starts beating faster and directing
blood toward your muscles and away from functions you don't need at the moment,
such as digestion.
To make the best use of glucose, your muscle cells require an influx of oxygen. Cue
heavy breathing.
As you hit your stride, your body's biggest muscle, the gluteus maximus (i.e., your
butt), your legs, and your core help keep you upright, control your gait, and extend
your hip joints so your feet can push off the ground.
You begin to torch calories (in general, runners work through about 100 per mile),
including some that might have been stored as fat.
All this burning of glycogen and oxygen raises your body temperature. To cool you
down, your circulatory system diverts blood flow to your skin, lending you a healthy
flush. Your sweat glands start releasing moisture to keep you from overheating.
WITHIN 10 MINUTES: If you're in decent shape, your muscles and their ATP
supply are ample, and your body can efficiently
shuttle oxygen and burn fat and glucose. You feel
strong.
If, however, you've been slacking on exercise,

your ATP supply can't keep up with the demand.
You can't suck in or process oxygen fast enough,
and lactic acid starts to the flood-your body.
Every minute feels more like a slog.
AFTER 30 MINUTES: Whew! It's over. As you

slow to a walk, your energy demand falls and your breathing rate gradually returns to
normal.
Chances are, you feel energized. Your brain has triggered a rush of the mood-elevating
hormone dopamine. The effect of exercise can be so great that it can even decrease
chocolate cravings. (Don't worry—even if you still indulge in the sweet stuff, you've
created some room in your glycogen stockpile, so those extra calories are less likely to
be converted into fat.)
CHAPTER 4: EYE ON THE PRIZE
EATING TO BOOST YOUR PERFORMANCE
It is extremely important to eat well as a runner. Below are some tips that will help you
in this regard.
RULE #1: EAT SEEDS OR FOODS MADE FROM SEEDS
What makes seeds so special? Seeds—including whole grains, many beans, and even
tree nuts—contain the crucial mix of nutrients necessary to grow a new plant, which
means they are packed with health-boosting compounds. In addition to traditional
nutrients like protein and essential fats, seeds contain bioactive compounds, such as
phenolic compounds and ferulic acid, which act as antioxidants.
Eating a diet with ample plant seeds has been shown to improve health and help
maintain a healthier body weight. People who eat whole grains and beans have a lower
risk for developing type 2 diabetes and certain cancers, and they tend to have lower
cholesterol levels than people who don't eat
nuts and seeds.
WALNUT AND BLUEBERRY BRAN

PANCAKES
 1 1/2 cups whole milk

 1-cup instant oats
 3/4 cup sifted all-purpose flour (or a
blend of white and whole-wheat flours)
 3/4-cup blueberries
 1/2 cup chopped walnuts
 1/4-cup oat flour or oat bran
 1-tablespoon baking powder
 2 tablespoons honey
 1-teaspoon salt
 2 eggs, beaten
Pour milk over oats, and sift together flour, baking powder, and salt. Lightly stir eggs
into oats mixture. Add dry ingredients and honey, stirring until combined. When the
batter is thoroughly mixed, stir in the blueberries and walnuts. Ladle batches of the
batter onto a preheated greased or nonstick griddle or frying pan and cook, until tops
are bubbly and edges look cooked. Turn over, and finish cooking the other side. Makes
about ten pancakes. Serves four.
RULE #2: EAT FIVE DIFFERENT COLORED FRUITS AND VEGETABLES

DAILY
You already know that eating fruits and veggies supplies your body with vitamins,
minerals, and the carbs it needs to fuel your running. Fruits and vegetables also fill
you up with few calories, helping you maintain your weight. But to get the most from
your produce, you need to think in terms of color—yellow, orange, red, green, blue,
purple, and every shade in between. There are 400-plus pigments that light up the
produce aisle, and each offers unique health benefits.
RULE #3: EAT PLANT FOODS WITH THEIR SKINS INTACT
Drop the peeler. From apples and black beans to red potatoes and zucchini, plants'
outer skins protect them from UV light, parasites, and other invaders. As a result,
those skins are bursting with a wide range of phytochemicals that also protect your
health.
RULE #4: DRINK MILK AND EAT MILK PRODUCTS THAT COME FROM
ANIMALS
Whether from a cow, a goat, or even a reindeer, mammal milk (as opposed to soy milk)
and other dairy products, like cheese, yogurt, and kefir, should be a part of every
runner's diet. Sure, milk supplies calcium, and calcium builds strong bones, which is
great for your running. But animal milk offers
much more.
Dairy supplies a runner's hard working muscles

with an ample amount of protein to help speed
recovery.
SEASONAL FRUIT SMOOTHIE
 1/2-cup seasonal fruit (peaches, berries, and

mango work well)
 3/4-cup low-fat yogurt
 1-cup soymilk
 6 almonds
 1-tablespoon honey (optional)
Peel the fruit, if appropriate, and cut into small pieces. Put all of the ingredients into a
blender and puree them together until smooth. Pour into a chilled glass and serve with
a straw. You may want to add ice or use frozen fruit if you want to serve it really cold.
Serves two.
RULE #5: EAT FOODS THAT COME FROM COLD WATER
Fish and other seafood provide a unique combination of nutrients important to

runners. Most seafood is an excellent source of quality protein (you need about 50
percent more proteins than your non-running friends) and also contains zinc, copper,
and chromium—minerals that are often low in a runner's diet. But the omega-3 fats
found in fish, particularly those from cold waters, are what make seafood such an
essential part of anyone's diet.
GRILLED SHRIMP SKEWERS
 6 (10") wooden skewers

 1-tablespoon olive oil
 Pinch salt
 1-teaspoon chili powder
 1/2-teaspoon ground cumin
 1 pound jumbo shrimp, peeled and deveined
 Juice from 1 lime
 2 teaspoons chopped cilantro
Soak skewers in water for 30 minutes. In a small bowl, mix the olive oil, salt, chili
powder, and cumin. Thread shrimp onto skewers and brush each shrimp with the olive
oil mixture. Add the shrimp skewers to a grill or a well-oiled stovetop grill pan heated
over medium-high heat. Cook 2 to 3 minutes per side, or until opaque. Remove from
the grill or pan to a platter. Squeeze lime juice over the shrimp skewers and sprinkle
cilantro on top. Serves 6.
RULE #6: EAT MEAT, POULTRY, OR EGGS FROM FREE-RANGE OR

GRASS-FED ANIMALS
By eating lean meats, poultry, and eggs, along with dairy products, runners can easily
meet their increased protein needs and take in crucial minerals that can be hard to get
from non-animal sources. In particular, meats are a great source of iron and zinc,
which support healthy red blood cells and a strong immune system. And these two
minerals are simply better absorbed by the body when they come from meat instead
of nonmeat sources.
CHICKEN STIR-FRY
 2 tablespoons canola oil, divided

 1 pound ground chicken breast
 1 small onion, thinly sliced
 3 garlic cloves, minced
 1 tablespoon grated fresh ginger
 3 cups green beans, cut in half
 3 cups broccoli, cut into 1/2-inch pieces
 3 cups thinly sliced cabbage
 1 1/4 cups thinly sliced shiitake
mushrooms
 3 tablespoons soy sauce
 2 tablespoons sriracha (a hot chili sauce)
 1-tablespoon rice wine vinegar or lime juice
 3 scallions (green and white parts), sliced
 1 bunch cilantro (about 3 cups chopped)
 1/8-teaspoon salt, optional
 1/4 cup chopped peanuts
Heat a sauté pan over medium-high. Add one tablespoon oil, and then add chicken.
Cook until no longer pink. Remove from pan and set aside. In the same pan add
remaining oil and onion. Cook till translucent (3 minutes). Add garlic and ginger. Cook
1 minute. Add green beans, broccoli, cabbage, and mushrooms. Cook till slightly
tender (5 minutes). Add soy sauce, sriracha, and vinegar. Cook to reduce slightly (3
minutes). Return chicken to pan. Add scallions and cilantro. Turn off heat. Season with
salt. Top with peanuts. Serves 4.
THE IMPORTANCE OF FLUIDS
Hydration is important, and not just when you’re exercising. Fluids regulate body
temperature, move waste from your body, ensure that your joints are adequately
lubricated, and help flush out the damaged cells that can lead to inflammation. And
proper hydration can help control cravings, which is important because it’s often easy
to mistake thirst for hunger.
While there’s no set recommendation for daily fluid intake, a good rule of thumb is to
aim to drink about half of your body weight in ounces each day. (So if you weigh 150
pounds, drink 75 ounces of water.) And you don’t have to just guzzle water. Fruits and
vegetables can also help you stay hydrated. Plus they’re packed with antioxidants,
which boost muscle recovery and immunity.
Being well hydrated is just as important as being well fueled if you are planning on
going running. Be sure to drink about 20 oz. of water about two hours prior to running.
This will give it time to pass through your system and be voided before your run.
During your run, drinking water is fine. Once you're running more than 45 to 60
minutes, you'll need to switch to a sports drink to help replace vital electrolytes which
are minerals (sodium, potassium, magnesium, calcium, and phosphorus) that play a
major role in helping to maintain proper water balance in your body. Electrolytes can
be lost though your perspiration. Sports drinks such as Gatorade contain these
important minerals.
CHAPTER 5: HARDER, BETTER, FASTER,
STRONGER
Now that you are running, you must be wondering how you can run well. There are a
number of ways to achieve that, but remember, before anything else, it is important to
have the right mindset. So many times we just give up, not because of the physical
demands of the activity but because we are not in the right frame of mind.
Motivation is extremely important, so just keep thinking to yourself that you are going
to do this no matter what. If you are motivated to go running, you will finish your run.
IMPROVING YOUR RUNNING TECHNIQUE
WORK ON YOUR POSTURE
Just as having good posture is important in day-to-day life, it's also a key aspect in how
effective your running technique is. If you have bad posture, then your body will have
to use energy to keep you upright, which wastes energy you should be using to run
faster and further. A study conducted at
San Francisco State University found that
bad posture also restricts circulation and
worsens your moods, which are both
things you'll want to avoid as a runner.
When standing up, you should have a
straight spine and squared shoulders, so
take a good hard look in the mirror and
check that you pass this test. If not,
flexibility exercises like yoga are a great
way of improving your posture.
KEEP YOUR HEAD STRAIGHT
Did you know the average person's head weighs between 3 to 4.5kg (7 to 10lbs)? That's
a lot of weighs to support as you run, so you need to carefully consider how you
position your head. Try to keep your head in a straight and neutral position by stopping
it from falling forwards or pulling back. Some runners have a tendency to allow their
head to jut forward as if they were sitting at a computer, so be extra mindful of your
head position if you find yourself doing this. The easiest way to avoid an inefficient
head position when you're running is to focus your eyes on the horizon, which will
keep it straight and level.
RELAX YOUR FACE
You might think that look of grim determination you have plastered across your face
is making you run faster, but it's actually doing anything but. When your face is tense,
particularly your jaw, neural signals are sent along your spine that cause the rest of
your body to tense up as well. Think of the videos you've no doubt seen of the word
record sprinters in slow motion. Despite the immense burst of power throughout their
body, you'll notice that their faces are completely relaxed. Mirror this technique by
keeping your face as relaxed as possible when you run, especially your eyes and jaw.
AVOID HEEL STRIKING
Landing on your forefoot, as you run, is the most efficient way of running, reduces the
risk of injury, and helps you to achieve faster times. However, the majority of runners
are heel strikers, with a recent study published in the Journal of Sports Physiology
and Performance finding that 94 percent of marathon runners use this technique.
Give yourself an edge over the competition by avoiding heel striking. Sadly, if you
currently strike the floor with your heel as you run, it's not as simple as starting to
strike with your forefoot, as the sudden change could cause an injury. Try to gradually
introduce forefoot striking as you run, until it begins to feel natural.
PERFECT YOUR STRIDE
Achieving the optimum running cadence gets down to your running stride. Keep your
strides short, with slight knee lifts, to ensure you're running efficiently over long
distances. If you get this right, then your feet will be landing just underneath your body
when you run, with a slight bend to your knee to absorb the impact. This allows you to
effectively push off and drive yourself forward with each stride. Whatever you do, you
need to avoid over-striding. Over-striding is when your feet land in front of your body,
and can cause injuries in both the knees and hamstrings.
USE YOUR ARMS
While your legs carry you when you're running, your arms are the pistons that drive
you forward. Start off by focusing on your elbows. They should be bent at a 90-degree
angle, and need to stay like this when you're running rather than flopping around, as
you get tired. This is the optimum shape to allow your arms to swing forward and
backward easily and means your body can direct energy usage elsewhere. When
swinging your arms, keep them to your side rather
than crossing them over your body, and make sure they
stay between waist and chest level.
KEEP YOUR HANDS RELAXED
Tightly balling up your hands into fists is a waste of

energy and won’t help you run any faster. In fact,
tensing up your hands can create tension throughout
your body, so avoid it wherever possible. However, you
don’t want your hands to become too relaxed to the
point where they are hanging loosely at the end of your
arms. To perfect the shape of your hands, the easiest method is to use the ‘egg trick’.
Imagine that, as you are running, you have to hold an egg in each hand without
breaking it. You need to keep your hands loose enough that the egg doesn’t break, but
tight enough so as not to drop it.
BREATHE EFFICIENTLY
Running technique isn’t just about how you position your body; it’s also about how
you breathe. Learning to breathe properly while you run will make a world of
difference to both your speed and endurance. Breathing from the abdomen is the
optimum technique for runners, and it can be learned with a very simple exercise. Lie
flat on your back and place one hand on your chest and one hand on your stomach.
Breathe in and out, and make sure the hand on your stomach is rising and falling
instead of the hand on your chest. This means you are breathing from the abdomen
rather than the chest, which is much more efficient.
PERFORM BODY SCANS WHEN YOU RUN
Learning all of this great running technique is a waste of time if you forget to stick to
it mid-way through your training sessions. That’s why you need to perform regular
body scans. A body scan is a mid-run mental check to ensure that all forms of your
technique are correct. If they aren’t, you need to fix them. Start from the top of your
body by making sure your head is in the correct position, and then mentally work down
through your arms, hands, chest, and legs, before finally making sure you are
breathing properly. Regular scans throughout your run will keep your technique
correct, and help you to perform to your peak ability.
CHAPTER 6: PLAYING SAFE
PREVENTING INJURIES
Remember that nothing can set you back as much as an injury. While injuries are a
part of life and are likely to happen when you suddenly increase your activity level,
there are a number of ways to prevent them.
IMPROVE AND MAINTAIN YOUR FLEXIBILITY
Daily stretching is essential to improving and maintaining flexibility, which in turn

will help improve performance and prevent injuries.
Stretching should be done after you warm up your muscles – usually about ten minutes
of warm-up should be enough.
Stretching should never be done in a hurry and should include all joints and
extremities. Each stretch should be held in place for 30 seconds without bouncing.
It is helpful to include sports-specific dynamic exercises like high knee drills, skipping,
bounding, arm circles, and cross body arm swings.
INCLUDE STRENGTH TRAINING IN YOUR RUNNING PROGRAM
Strength training improves a runner’s body strength and overall athleticism. This in
turn reduces muscular fatigue that leads to poor performance and injuries. Runners
will benefit from a program of 2-3 strength-training sessions per week.
Strength training exercises should focus on all muscle groups, including the trunk as
well as the upper and lower body.
Weight lifting, plyometrics, and hill running are all effective methods of increasing
strength.
Focus on improving strength in the offseason and pre-season, and on maintaining

while in the season.
STAY HYDRATED AND EAT A WELL-BALANCED DIET
Avoid heat exhaustion and dehydration by pre-hydrating two hours prior to practice
or competition with 16-20 ounces of fluids and another 8-10 ounces after warm-up.
Take in 6-8 ounces of fluids every 15-20 minutes of exercise.
Within two hours after exercise, re-hydrate with a pint (20-24 ounces) of fluid for
every pound of weight lost during exercise.
The best fluids to take before, during, and after exercise are a cooled 4-8%
carbohydrate solution.
WARM UP AND COOL DOWN BEFORE AND AFTER ALL RUNS AND
RACES
Before practices and competitions, it is important to warm up. The faster the workout
or race, the longer the warm-up needed. A warm up of 5-10 minutes helps to flush out
the lactic acid build-up in muscles and prevents delayed muscle soreness.
GRADUALLY INCREASE YOUR MILEAGE
Good aerobic activity is the foundation of your running performance. The principle of
progression and periodization means gradually preparing the body to handle workout
stress. You slowly build up the amount of training you do along with bumping up the
intensity.
Periodization is the structure in a training program to progressively increase the

training stress from cycle to cycle.
The progression should not be a steady increase in volume and intensity, but instead
should be a staircase progression with periods of reduced volume and intensity at
certain times during a training period, season, or year.
Increases in training volume, duration and intensity should be a gradual increase of 5-

10% per week.
CROSS-TRAIN AND INCLUDE REST DAYS IN YOUR TRAINING
SCHEDULE
Cross training helps to maintain your aerobic fitness while avoiding excessive impact
forces from too much running.
Including rest days in your training schedule allows your body to recover and adapt to
a running workout.
Talk with a running expert or coach to analyze your training program.
Overtraining, running injuries and poor performances are often the results of an
ineffective training program.
A good running coach can help you develop an appropriate training schedule to meet
your running goals and prevent injury.
Wear the correct type of running shoes

based on your foot type and running style.
Not all running shoes are made alike. The

type of shoe you need varies depending
upon your foot type and style of running. A
sports store that specializes in athletic
footwear can you help you figure out what
style might be best for you.
Foot type is based upon the structure of your foot and the degree of pronation.
Pronation is the normal inward rolling of your foot in running as your foot strikes the
ground and transitions into pushing off. Abnormal pronation can lead to injuries.
Have a formal gait analysis performed and use orthotics if recommended.
Poor foot biomechanics such as heel strike, excessive pronation, or a very rigid or very
flexible foot arch can lead to inefficiency and injuries.
Most runners can control these problems by carefully selecting the right shoe type or
by seeing an expert that can analyze your running gait and make orthotic inserts
specific to your foot structure.
Have your running form evaluated by a running expert.
Better running economy and body awareness are achieved through developing an
efficient and smooth running form. A smooth running form requires less energy and
delays muscle fatigue.
A person trained in running biomechanics can help detect flaws in your running form
and show you how to correct them.
CONCLUSION
How are you feeling now? Hopefully this book has succeeded in its purpose, and you
are now ready to believe that running a 5k is not impossible, but rather you can do it
in 5 weeks. The important thing is to just take it step by step and to only focus on the
task at hand.
Our excellent running plans and tips will

have you in perfect shape to run a 5k in only
five weeks. Your first step was buying this
book. Your next one should be tying up
your laces and stepping out for a run. It
might seem impossible at the start, but you
will see your target becoming more and
more reasonable as time goes on. Just don't
give up.
Start by buying the right shoes and start your first run. Concentrate on making it as
far as possible. The purpose is to get you ready to run a 5k. Once you are acclimatized,
work on improving your speed and running technique. You will improve so much that
it would seem unbelievable. Just concentrate on putting one foot in front of the others.
Watch out for those injuries because we don’t want you wasting all of this hard work.
Hence start slowly. You will improve as you go on and you can push a little bit more
every day. But respect the limitations of your body and give it ample amount of rest.
And don’t forget to eat well and hydrate enough.
Congratulations on becoming a runner. Now cross that finish line.

CONTENTS
INTRODUCTION .............................................................................................................................................54
CHAPTER 1: IMPORTANCE OF HYDRATION ....................................................................................................56
DRINKING WATER .................................................................................................................................................. 56

DEHYDRATION AND OVER HYDRATION ....................................................................................................................... 57
DRINKING BEFORE RUNNING .................................................................................................................................... 58
DRINKING WHILE RUNNING ..................................................................................................................................... 58
DRINKING AFTER RUNNING ...................................................................................................................................... 59
CHAPTER 2: RUNNING DRINKS .......................................................................................................................60
PRE-RUN ............................................................................................................................................................. 60
FRESHLY SQUEEZED JUICE ........................................................................................................................................ 60
Cantaloupe Ginger ....................................................................................................................................... 60
Cucumber Mint Lemon ................................................................................................................................. 60
Sunrise Juice ................................................................................................................................................. 61
Pineapple Juice ............................................................................................................................................. 61
Papaya Juice ............................................................................................................................................. 61
SMOOTHIES ......................................................................................................................................................... 61
Banana Walnut Bliss .................................................................................................................................... 61
Kiwi 'n Kale Smoothie ................................................................................................................................... 62
Oat Cocoa Smoothie .................................................................................................................................... 62
C-Blast smoothie .......................................................................................................................................... 63
Banana Pear Smoothie................................................................................................................................. 63
Beet and Strawberry Smoothie .................................................................................................................... 63
Spinach and Strawberry Smoothie ............................................................................................................... 63
Chocolate Almond Smoothie ........................................................................................................................ 65
MID RUN ............................................................................................................................................................. 65
The BCB Blast ............................................................................................................................................... 65
The Refresher ............................................................................................................................................... 66
Green Goodness ........................................................................................................................................... 66
POST RUN ............................................................................................................................................................ 66
Chocolate and Banana Smoothie ................................................................................................................. 67
Antioxidant Berry Boost ............................................................................................................................... 68
Pumpkin Pie Smoothie ................................................................................................................................. 68
Morning Smoothie ....................................................................................................................................... 69
CONCLUSION .................................................................................................................................................70
Book Description
So you have started running but are still wondering how you can make the entire
experience better, both more rewarding and easier on your body. Everyone will tell
you that fueling up and properly hydrating is very important for a runner. After all, it's
all about having a healthy and active lifestyle.
Hydration is very important, not just merely for runners but for anyone looking to
maintain a healthy lifestyle. It becomes even more important for runners. When you
run, you lose a lot of water and electrolytes. Your body is going to heat up and hence
you are going to perspire more to regulate your body temperature. It becomes even
worse in summers. While you are losing water and electrolytes even while running, the
additional summer heat worsens the situation. Sometimes, it might even result in
dehydration. Hence, it is paramount that you drink adequate amounts of liquid.
Some of you might find the whole thing quite hard. Plain water can be quite boring,
after all. This little book can be very helpful in that regard as it will tell you about the
amount of hydration you need, in terms of what you can do before and after running
as well as during running. It will also try to make things easier and simpler for you by
proposing various ways to get the necessary amount of fluids. So proceed to read to
come across wonderfully simple recipes.
Why should something as fun as running not have its own set of fun drinks? This book
is aimed at all of those people who like to add a little more flavor to their life. We have
just the recipes for you. Hopefully, you will enjoy them too.
INTRODUCTION
Hydration is important, and not just when you’re exercising. Fluids regulate body
temperature, move waste from your body, ensure that your joints are adequately
lubricated, and help flush out the damaged cells that can lead to inflammation. And
proper hydration can help control cravings, which is important because it’s often easy
to mistake thirst for hunger. You don’t
just have to guzzle water to stay
hydrated. Fruits and vegetables can also
help you stay hydrated. Plus they’re
packed with antioxidants, which boost
muscle recovery and immunity.
Being well hydrated is just as important

as being well fueled if you are planning
on going running.
Whether you are a novice runner or

whether you have been running since many years, you must realize the importance of
hydration. After all, you are very well aware of what happens during every run. Initially
when you start running you feel particularly fine. Soon your body has to work more. It
goes into an overdrive. Think of your body as a machine. Whenever a machine is
overworked, it heats up. The same thing happens to your body. And like any other
efficient machine, your body has a system to get rid of all the heat too. It starts
perspiring. As your sweat evaporates, your body cools down a bit. This mechanism
helps the body maintain its temperature. However as a result of this you lose water
and electrolytes from your body. This is exactly why you start feeling thirsty.
This is also the reason why workouts like running which utilize a lot of energy also
require you to have proper hydration so that your body can maintain its water
electrolyte balance and you don’t get dehydration.
Everyone will tell you that you must have adequate fluids before and after a workout
session. You also need to keep hydrating yourself in the middle of long running
sessions. We understand your needs hence this book is aimed at providing you with
simple and elegant solutions. You will find it to be very helpful in building a greater
understanding of your body’s needs and actually fulfilling those needs.
CHAPTER 1: IMPORTANCE OF HYDRATION
When you start running, you start noticing your body’s needs more. Since you body is
working more, its requirements increase. It needs a lot of nutrients to keep it up and
running. Those nutrients are derived from the food you consume, etc. water is also sort
of one of those nutrients that your body requires. For a runner, it might as well be the
most important one yet it is often ignored.
You should always drink a lot of water. One reason is that most of us just happen to
not consume enough fluids. The other reason is that as a runner you lose a lot of water
through sweat. I have already talked about how your body uses sweating as a
mechanism to cool down. Water is important for precisely that reason. It helps
regulate your body temperature. It makes up more than 80 % of your blood and is also
needed for energy storage. High water intake will also help your body to regulate
toxins, and keep your skin healthy.
Dehydration can actually lead to poor performance along with its numerous side
effects on your health.
DRINKING WATER
As a very approximate rule of thumb, you need about 1 liter of water for every
1000 kcal you consume during the day (this is
your base water intake; you need extra when
you are exercising). You also need more in hot
or humid weather. This means that if you have
a daily calorie intake of 3000 kcal, you need to
drink about 3 liters of water each day. That is
a lot, and may well be more than you are
drinking at the moment. Try to get into the
habit of drinking water fro the moment you
wake up. Also try to keep a water bottle next to you at all times.
DEHYDRATION AND OVER HYDRATION
You need to consume about 1 liter of water for every 1,000 kcal you consume during
the day. But in addition, you lose water through sweating when you exercise. A good
rule of thumb is that you lose around half a liter for each hour that you exercise – and
it can be substantially more than this if it is a hot day.
Some evidence shows that modest levels of dehydration lead to significant falls in
athletic performance. Your blood is about 82% water. As you sweat more, your volume
of blood is reduced, and your cardiovascular system works less efficiently at getting
oxygen to your muscles. A loss of water equal to 2% of your body weight (a liter and a
half for a 75kg person) could reduce your aerobic capacity by up to 20%. Bigger sweat
losses than this can lead to dangerous dehydration.
In deciding how much to drink while exercising, however, you should take account of
the fact that water is a by-product of burning fuel to produce energy. This means that
your body is producing extra water internally when you are exercising, and you
therefore don’t need to drink to replace all the water you are losing through sweat.
It is less well known that it is quite common, and quite dangerous, to drink too much
water, especially during endurance events. The risks of drinking too much water are
at least as significant as the risks of drinking too little. You will have to judge for
yourself what works best for you, recognizing that there are dangers from over-
hydration, which are at least as great as the dangers of dehydration.
For running events of up to 10km, it is unlikely that you will need to drink during the
run unless the weather is exceptionally hot. For longer events, including the
marathon, your performance may suffer as a result of dehydration if you don’t replace
the water you are losing during the race. But people running for more than four hours
should also be careful not to drink too much.
DRINKING BEFORE RUNNING
One way to minimize dehydration is to ensure that you begin a long run fully
hydrated. In the days before a big race, it is a good idea to
sip as much water as you can to keep your body topped up.
On the day of the run, you should drink up to two hours

before the start. Most experienced runners stop then, to
avoid the need to urinate while they are running.
You can begin drinking again immediately before the start.
DRINKING WHILE RUNNING
Drinking while running is a skill, and you need to practice it

during your training to work out what works best for
you. Some tips are:
 Drink little and often to avoid a bloated feeling while you are running.
 Drink as you feel inclined, which should be about 500ml every hour or a little
more; if you are running a marathon and aim to complete it in four hours, this
means about half of a paper cup of water every mile; but don’t force yourself to
drink too much.
On a hot day, you should regulate your temperature by splashing water over yourself
as well as by drinking. You may want to pour a cup of water over your head (and
especially down the back of your neck), and if you are wearing a cap, make it wet to
keep you cool. During the closing stages of a race – for example, during the last half
an hour – cooling yourself this way may be more effective than drinking. It is also less
likely to make you feel nauseous.
DRINKING AFTER RUNNING
When you have finished running, you should aim to replenish the fluid you have
lost. Because you don’t absorb all the fluid you drink, it is recommended that you
drink about half as much again as the volume of fluid you have lost. After a long run,
you should try to drink at least 500ml immediately, and then the rest in slower time.
CHAPTER 2: RUNNING DRINKS
In the previous chapter, you have seen that it is very important to pay attention to your
hydration, especially if you are a runner. In this chapter you will see that you don’t
have to depend on just water to meet your requirements. Running drinks, juices and
smoothies serve as excellent alternatives. They provide you with water as well as other
nutrients. Too often, it is too hard and too boring to drink the appropriate amounts of
water. This is where all these great alternatives come in.
PRE-RUN
Juicing prior to hitting the streets is a great option for most runners. A pre-run liquid
snack aids in hydration, and provides a number of nutrients without the fiber that
upsets many runners’ stomachs.
FRESHLY SQUEEZED JUICE
Freshly squeezed juice is a nutritious way to fuel up before, during and after your run.
CANTALOUPE GINGER
 1 cantaloupe
 1-2 Tbsp. of raw ginger
Wash cantaloupe well. Slice. Slice of outer rind. You can juice the cantaloupe with or
without the seeds. I juiced it with the seeds and loved it. It is a tad sweeter without the
seeds. Juice in the ginger as well.
CUCUMBER MINT LEMON
 1 large cucumber
 A handful of fresh mint leaves 1/2 lemon
Juice the cucumber with the skin. Juice the mint as well. Squeeze in 1/2 lemon juice.
Stir. Serve as is, or over coconut water ice cubes or chill for later. Garnish with fresh
mint leaves and a stick of cucumber. Optional: a pinch of sea salt stirred in.
SUNRISE JUICE
 1 small-medium pink grapefruit, peeled

 1 small apple
 3-4 small organic carrots (length of a pencil, thickness of a dime
 1 tsp. fresh ginger, peeled
 1/2 small lemon peeled, de-seeded
 Juice all ingredients in your juicer. Drink.
PINEAPPLE JUICE
 1/2 pineapple
 Chop Pineapple .
 Juice 1/2 of it and slice another half into chunks for
eating.
 Juice slowly. If too much foam forms in your food
chute spoon it out and place directly in glasses - the
foam will bubble away in a good few minutes.
 Drink Up!
PAPAYA JUICE
 1 whole papaya
 Slice papaya into chunks. Remove skin and seeds. Juice and enjoy!
SMOOTHIES
Smoothies are also a great idea as a pre-run energy drink. Following are some recipes
that you will hopefully love.
BANANA WALNUT BLISS
 2 cups (500 mL) skim milk

 1 large banana
 1 Tbsp. (15 mL) honey
 1/4 tsp. (1 mL) vanilla extract
 Handful walnut pieces (or 7 halves)
 Blend all ingredients together.
KIWI 'N KALE SMOOTHIE
 1 1/2 cups (375 mL) skim milk

 2 cups (500 mL) kale stems and leaves
 1 kiwi fruit, peeled
 1 Tbsp. (15 mL) smooth unsalted peanut butter
 1 tsp. (5 mL) agave nectar, honey or maple syrup
OAT COCOA SMOOTHIE
 3/4-cup (175 mL) skim milk

 1 tsp. (5 mL) vanilla extract
 1/2-cup (125 mL) plain low-fat yogurt
 1/4-cup (60 mL) quick-cook oats
 1 Tbsp. (15 mL) ground flaxseed
 1 tsp. (5 mL) unsweetened cocoa powder
 Dash ground cinnamon or cardamom
 1 small banana, preferably frozen
 Add all ingredients to a blender. Blend on low for 20 seconds, then on high
about one minute.
C-BLAST SMOOTHIE
 1 large pink grapefruit, peeled, seeded

and cut into chunks
 1/2 cup (125 mL) crushed pineapple,
canned or fresh
 1/2-cup (125 mL) fresh or frozen
strawberries (if using fresh, add 1/4 cup
[60 mL] ice for extra froth)
 1/2-cup (125 mL) non-fat Greek yogurt
BANANA PEAR SMOOTHIE
 2 ripe pears, pitted and coarsely chopped

 1 tsp. (5 mL) peeled and coarsely chopped ginger root
 1 banana
 1-cup (250 mL) skim milk
 Handful of ice
 Sprinkle of cinnamon on top
BEET AND STRAWBERRY SMOOTHIE
 4 beets, cooked and peeled

 2 cups (500 mL) unsweetened coconut water
 2 cups (500 mL) frozen strawberries
 1 lime, juiced
 Blend all ingredients together until mixture is smooth.
SPINACH AND STRAWBERRY SMOOTHIE
 1/2-cup (125 mL) low-fat vanilla yogurt

 2 cups (500 mL) water
 1 medium banana
 1 cup (250 mL) sliced strawberries
 2 cups (500 mL) chopped fresh spinach, lightly packed
 Honey or maple syrup to taste (optional)
 In a blender, combine yogurt, water, banana, strawberries, spinach, and honey
or syrup (optional). Blend on high until smooth. Pour into glasses and serve.
CHOCOLATE ALMOND SMOOTHIE
 1 banana
 2 fresh or soaked dried dates
 2 cups cold water (or 1 1/2 cups cold water plus 1 cup ice)
 1/4-cup almonds (or 2 tbsp. raw almond butter)
 1 tbsp. ground flaxseed
 1 tbsp. hemp protein
 1 tbsp. roasted carob powder (or cacao nibs to make smoothie 100% raw)
 Blend all smoothie ingredients in a blender until smooth.
MID RUN
Go natural and swap out processed sports drinks for fresh juice on the run. The key to
enjoying juice mid-workout is dilution. Fresh juice has a high percentage of
carbohydrates per ounce—more than you need or want during a run. When your
muscles are working hard, high-carb drinks are dif-ficult for your body to process. You
can deal with this by adding water to your juices. It is also a useful idea to add pinch a
(¼ tsp.) of salt for each cup of liquid in order to sup-ply sodium, an important
electrolyte that helps replace the salt lost during exercise.
Some recipes for fresh juices have already been detailed above. Some more are given
down below.
THE BCB BLAST
 6-8 medium carrots

 1 small beet
 1 banana
 Juice carrots and beets in an electric juicer and set aside. Place banana in a
blender and mix in reserved juice.
THE REFRESHER
 2 large apples
 8 large fresh, clean carrots
 1 lime
 Using an electric juicer, press carrots, apples, and lime. Whisk to combine.
GREEN GOODNESS
 1 medium green apple

 4 stalks kale
 3 ribs celery
 1 cucumber
 1 lemon
 Juice apple, kale, celery and cucum-ber in an electric juicer. Squeeze in lemon
and stir to combine.
POST RUN
After a long run (any workout lasting longer than one hour), your tired body needs
carbohydrates, fluid and protein to bounce back into shape. Juice is a great option for
post-run recovery, especially for runners who balk at the idea of a solid meal when
they’re still sweaty. But fruits and vegetables alone won’t provide the protein your
muscles need to rebuild. To fuel properly after a run, stir 1/2 cup of yogurt or a scoop
of protein powder into your juice. Feeling brave? Pasteurized egg whites can also serve,
as a solid protein-packed mix in—just make sure they’re fully incorporated before you
lift the glass to your lips. Below are some additional recipes.
CHOCOLATE AND BANANA SMOOTHIE
 1 frozen banana
 1-cup yogurt
 1/4-cup milk
 Unsweetened chocolate powder or cocoa nibs to taste
 Honey or rice syrup to taste
 Blend all ingredients, tasting as the chocolate and honey are added.
ANTIOXIDANT BERRY BOOST
 1-cup yogurt
 1/4 cup frozen blueberries
 1/4 cup frozen blackberries
 1/4 cup frozen strawberries
 1/4-cup milk, green tea or apple juice
 Contents of one vitamin E capsule
 1-tablespoon honey
 1-tablespoon ground flaxseed (optional)
 Blend until smooth, adding additional liquid if needed.
 If using apple juice, blend and taste before adding honey to prevent over-
sweetening.
PUMPKIN PIE SMOOTHIE
 3 oz. silken tofu

 1 to 1/2 cup cooked pumpkin
 1/2-cup milk
 1/2-teaspoon pumpkin pie spice
 Sprinkle of nutmeg
 Sprinkle of cinnamon
 1 to 1/2 tablespoon honey
 Blend well.
 Add extra milk and honey if necessary.
 Serve with an additional small sprinkle of cinnamon on top.
MORNING SMOOTHIE
 1/2 cup frozen pineapple chunks

 1/2 frozen banana
 3/4-cup yogurt
 2-tablespoon ground flaxseed
 1/2 cup orange juice
 1-tablespoon honey
 Blend until smooth.
 Optional: Add one or two mint leaves
CONCLUSION
I hope that reading this small book has convinced you of how important hydration is
for you as a runner. Fluids regulate body temperature, move waste from your body,
ensure that your joints are adequately lubricated, and help flush out the damaged cells
that can lead to inflammation. When you run you lose a lot of water through
perspiration as your body sweats more during exercise to regulate your body
temperature. Hence you need to consume more fluids if you are exercising.
Dehydration usually leads to poor performance.
It can also be injurious for your health.
While you do need to consume a lot of water, I

hope that this book has persuaded you that the
entire process of consuming a lot of liquids
doesn’t have to be boring. You can actually make
it quite fun for yourself by replacing water with a
lot of fun drinks including juices and smoothies.
By now, you would have come across a lot of
recipes. You can choose the ones that appeal to
you and you can actually even come up with your
own combinations. The point is to do whatever suits you.
Just remember to consume liquids both before and after your run. If you are going for
a long run, it’s also a good idea to consume liquids during it.
So drink up.
CONTENTS
INTRODUCTION ...............................................................................................................................................1
CHAPTER 1: THE THEORY .................................................................................................................................2
UNDERSTANDING THE BASIC CONCEPT ......................................................................................................................... 2
CHAPTER 2: BASIC EXERCISES...........................................................................................................................4
PLANKS ................................................................................................................................................................. 4
LOWER BODY RUSSIAN TWISTS ................................................................................................................................... 4
SCORPION.............................................................................................................................................................. 5
BASIC EXTENSIONS ................................................................................................................................................... 5
KETTLEBELL SQUATS WITH OVERHEAD PRESS ................................................................................................................. 6
OVERHEAD LUNGE ................................................................................................................................................... 6
STABILITY BALL HIP EXTENSION ................................................................................................................................... 6
ROTATIONAL SHOULDER PRESS ................................................................................................................................... 7
ALTERNATING DUMBBELL ROLL................................................................................................................................... 7
CHAPTER 3: A BETTER RUNNER ........................................................................................................................9
UPPER BODY .......................................................................................................................................................... 9

LOWER BODY.......................................................................................................................................................... 9
ABDOMINAL AND LOWER BACK ................................................................................................................................ 10
HIGH-INTENSITY RUNS ............................................................................................................................................ 10
CONCLUSION .................................................................................................................................................11
Book Description
Runners often seem to forget about strength training and conditioning. It's really hard
to envision running having anything to do with lifting weights or doing squats, etc.
they seem totally unconnected. However, it's time that the connection was made.
As a runner, you would know that you are very likely to get injured. When you run, a
lot of stress is placed on a particular set of muscles and body parts, so they are likely
to get overused or hurt. This is more likely to happen if either you don't have proper
form or if you don't respect the boundaries of your body.
Strength and conditioning exercises help you strengthen your muscles, both the ones
used in running and the ones unused. The purpose is to prevent injury and to make
you a better runner, a faster and stronger one.
You will find strength and training to be very beneficial, whether you are looking to
increase your endurance or your time. This book covers the basic concepts of strength
and conditioning. It helps you understand why you actually need them in life and how
can you increasingly incorporate them in your workouts.
This book is a helpful guide on becoming a stronger and more responsible runner by
taking care of yourself. It provides you with a running specific training program and is
hoping that you would have fewer injuries and more medals in the times to come.
Ultimately it is all about becoming a better runner.
As you go through this book, it will be helpful if you would make note of all the tips
that could apply to and that you could use. Then you should slowly and surely make
them a part of your regimen.
Let the journey start now.

INTRODUCTION
Do you want to become a stronger, faster runner? Do you want to avoid injuries as
much as possible? Well, it’s time that you started concentrating on some other
exercises besides running because to become the best runner, just concentrating on
running isn’t enough.
Strength training is one of the single most important non-running aspects of training
that can help you become a better runner. Strength training is a type of exercise that
utilizes the concept of resistance to induce muscular contraction, and hence build up
strength and size of the muscles. Runners often tend to overlook this part of their
training, but any good athlete will recognize the value of strength training. As a runner,
injury is a constant threat. An injury cannot just throw
you off your training schedule and compromise your
fitness level; it can also compromise your ability to run
the race itself. Everyone will be looking to avoid the
injury. Yet they happen so commonly.
There are a million reasons for injuries starting from

wearing the wrong sort of running shoes to not paying
enough attention to your body’s needs. If you have just
started running, you are more susceptible to injuries as
your muscles aren’t strong enough yet to take on the
stress of the huge increase in physical activity. Which is why, strength training helps
as it can get you to that point where you can minimize your risk of injury.
The end purpose of all this is to get you in a really good shape so that you can take on
the increased stress of improving your running and actually becoming better at it. If
you take up these exercises, not only would your running become better, your body
will also thank you for it. You will find strength training and conditioning to be one of
the most helpful things you have ever taken on, as you will watch your bod evolve and
become a more efficient machine.
Don’t let anything hold you back from becoming better.
1
CHAPTER 1: THE THEORY
Runners are extremely focused people who love running with a passion. If you are a
runner, the chances are that you have little tolerance for anything else and would
rather spend all of your training time running rather than doing those other workouts.
Today in this book you will see how avoiding those training sessions can compromise
your training form.
UNDERSTANDING THE BASIC CONCEPT
Runners tend to overwork themselves a lot of times. That is perfectly understandable

as running is quite strenuous and places so much stress on your body. That could lead
to aches and pains that could harbinger something more serious than mere
exhaustion. Runners are very prone to injuries, including but not limited to lower
limbs and back areas. They can include shin splints, runners’ knees, Achilles tendon
problems, hamstring strains and heel pains. All of them can be quite painful and then
can mess up your fitness. If you don’t catch them in time, they can lay you low for quite
a time. It would make sense to avoid
those injuries in the first place.
The best way to do that is to make sure

that your body can take all the stress
that is placed on it. Strength training
is one of the single most important
non-running aspects of training that
can help you become a better runner.
Strength training is a type of exercise
that utilizes the concept of resistance
to induce muscular contraction, and
hence build up strength and size of the muscles. When properly performed, strength
training can provide significant functional benefits and improvement in overall health
and well-being. Training commonly uses the technique of progressively increasing the
force output of the muscle through incremental weight increases and uses a variety of
exercises and types of equipment to target specific muscle groups.
2
The basic principles of strength training involve a manipulation of the number of
repetitions (reps), sets, tempo, exercises and force to cause desired changes in
strength, endurance or size by overloading of a group of muscles.
The ultimate end result is stronger muscles, which are extremely beneficial to you as a
runner. Strength training focuses not only on the muscles used in running but also on
the ones not used. Running requires the coordination of all the muscles in your body.
Conditioning exercises improve the ability of your leg muscles to push against the
ground, increase the frequency of your strides and enhance the endurance of your core
and upper body muscles. Such exercises also augment the capacity of your
cardiovascular, respiratory and muscular system to transport and utilize energy and
oxygen. Include running-specific conditioning exercises to improve your running
economy. It can lead to an ultimately stronger, hence faster and better runner.
3
CHAPTER 2: BASIC EXERCISES
Following are some basic exercises that you can employ as part of you training
regimen.
PLANKS
Prop yourself up on your elbows with your feet slightly apart. Make sure your body is
aligned, your abdominal muscles are tight, and shoulders are directly above the elbows
and down and back, not hunched up. Hold this
position for 45 seconds to one minute. Gradually
add time as your core gets stronger.
Modifications: Plank variations include side

planks to target obliques, single leg planks,
spider planks, mountain climber planks, and
supine planks.
Repetitions:3 to 5
Muscles worked: core, lower back, shoulders
LOWER BODY RUSSIAN TWISTS
Lie on your back with your upper legs perpendicular to the floor and your knees bent
90-degrees. Without changing the bend in your hips or knees, lower your legs to the
left side of your body while keeping your shoulders in contact with the floor. Lift them
back to the starting position, and repeat to the right side of your body. That's one
repetition.
Modification: To make it harder, keep your legs straight.
Repetitions: 10 to 12
Muscles worked: core
4
SCORPION
Get into pushup position but with your feet on a bench. Raise your right knee toward
your left shoulder as you rotate your hips up and to the left as far as you can. Then
reverse directions, rotating your hips up and to the right, and try to touch your right
foot to the back of your left shoulder (you won't be able to do it). That's one repetition.
Continue for 30 seconds with your right leg, then switch legs.
Modifications: To make it easier, do step one of the exercises, twisting in just one
direction. To make it harder, instead of putting your feet on a bench, do the exercise
with your shins on a stability ball.
Repetitions: As many as you can in 30 seconds
Muscles worked: shoulders, core
BASIC EXTENSIONS
Lie face down on a stability ball with your feet spread wide for balance. Your elbows
should be bent with your hands lightly touching the ground for initial support.
Squeeze your glutes and lift your torso up until your body forms a straight line. As you
lift your torso, allow your hands to come off the ground, keeping your elbows bent.
Extend your arms overhead. Hold for one or two seconds. Release your arms and then
your torso back down to the start position.
That's one rep. Aim for 10-12. No, stability
ball? You can do the movement on an
exercise mat: Raise your thighs and arms
off the ground while your torso stays in
contact with the ground.
Modifications: To make it harder, hold

light dumbbells.
5
Muscles worked: lower back, glutes, middle back, shoulders
KETTLEBELL SQUATS WITH OVERHEAD PRESS
Hold the kettlebell with both hands in front of your chest. Stand with your feet hip-
width apart. Push your hips back, and lower your body into a squat until your thighs
are parallel to the floor. Press the kettlebell above your head, and as you stand back
up, return the kettlebell to the original position.
Modifications: Do the squat without the overhead raise by just keeping the
kettlebell in the center chest position for the duration of the exercise.
Muscles worked: glutes, quads, hamstrings, lower

back, upper back, shoulders
OVERHEAD LUNGE
Hold a pair of dumbbells straight above your

shoulders, with your arms straight and elbows locked.
Step forward with your left leg, and lower your body
until your front knee is bent 90 degrees. Return to the
starting position, and repeat with your right leg. That's
one repetition.
Modification: To make it easier, hold dumbbells at shoulder level.
Repetitions: 6 to 8 (each leg)
Muscles worked: quadriceps, hamstrings, glutes, shoulders, and core.
STABILITY BALL HIP EXTENSION
Lie on your back on the floor, and place your calves on a stability ball. Extend your
arms to your sides to help support and balance your body. Push your hips up so that
your body forms a straight line from your shoulders to your knees. Without allowing
6
your hips to sag, (keep your body at all times), roll the ball as close as you can to your
hips by bending your knees and pulling your heels toward you.
Modifications: To make it easier, only do step one and two, and skip the leg curl. To
make it harder, do the exercise with just one leg, holding the other leg in the air above
your hips.
Repetitions: 6 to 8
Muscles worked: hamstrings, glutes, core
ROTATIONAL SHOULDER PRESS
Stand holding a pair of dumbbells just outside your shoulders, your palms facing each
other. Press the dumbbells overhead as you rotate to your left. Lower the dumbbells
as you rotate back to the center, then rotate to the right as you press the weights
upward again. That's one repetition.
Modification: To make it easier, do half of the repetitions without the rotations.
Repetitions: 6 to 8
Muscles worked: shoulders, triceps, and core
ALTERNATING DUMBBELL ROLL
Hold a pair of dumbbells at arm's length in front of

you, palms facing your thighs. Keeping your back
naturally arched, bend at the hips and lower your
torso until it's nearly parallel to the floor. Keep your
arms straight as you bend your hips so that the
dumbbells hang straight down. Pull the dumbbell in
your left hand by bending your elbow and raising your upper arm toward the middle
of your back. Lower and repeat with your right arm. That's one repetition.
7
Modification: To make it easier, perform the move with both hands at once (using
both hands requires less core stability).
Muscles worked: middle back, biceps, and core
8
CHAPTER 3: A BETTER RUNNER
Running requires the coordination of all the muscles in your body. Conditioning
exercises improve the ability of your leg muscles to push against the ground, increase
the frequency of your strides and enhance the endurance of your core and upper body
muscles. Such exercises also augment the capacity of your cardiovascular, respiratory
and muscular system to transport and utilize energy and oxygen. Include running-
specific conditioning exercises to improve your running economy.
UPPER BODY
You might be confused about this one and thinking that since, as a runner, your
primary emphasis s on lower limbs, you don't need to worry about this. Think about
your form during running. The muscles of your neck, back, shoulders and arms work
to hold your body in an optimal running position--head up, chest open, elbows bent,
shoulders relaxed and arms swinging. If your upper
limb muscles don't have enough strength, you will find
it harder to maintain your posture and your running
form. Ultimately, your performance will suffer. So
don't discount the importance of your upper limbs in
running.
Do one upper body workout per week including flat

bench presses, standing cable rows, shoulder presses,
biceps dumbbell curls, triceps dips and dumbbell
shrugs. Complete two to three sets of 12 to 15
repetitions per exercise.
LOWER BODY
This one doesn’t require much thinking, does it? When you are running, it is primarily
your lower body that is bearing the stress. Hence, it is important to work on your lower
body if you are to become a better runner. Standing lower body conditioning exercises
are more effective in improving your performance than leg exercises done sitting
down. Dumbbell and barbell exercises also activate your core to maintain your
9
balance, similar to running. Perform a lower body workout once a week including
barbell back squats, walking dumbbell lunges, one leg dumbbell dead lifts and step-
ups on a bench. Do two to three sets of up to 12 reps per exercise. Strength training
improves your running speed because it increases your muscular power.
ABDOMINAL AND LOWER BACK
The abdominal and lower back muscles are constantly working during a run. These
muscles stabilize your trunk so you can efficiently move your legs and arms. Do
hyperextensions, crunches and ball bridges on an exercise ball. Complete three sets of
20 reps per exercise.
HIGH-INTENSITY RUNS
Running workouts such as high-intensity interval and tempo training increase your
capacity to run hard and fast over a longer period of time. Include interval training
such as sprinting for 30 seconds then walking for 90 seconds for 20 minutes one day
a week. Tempo training means that during a 20 to 30-minute run, you alternate
between a specific running pace and a slightly slower and shorter recovery pace,
according to the National Strength and Conditioning Association. Do one tempo run
per week. Hill intervals enhance the strength and power of your leg muscles during
your runs. Sprint up a hill then walk or jog back down for 10 to 15 repetitions.
10
CONCLUSION
As you reach the end of this short training manual you would have recognized the
importance of a good strength and conditioning workout. Runners often tend to
overlook this part of their training, but any good athlete will recognize the value of
strength training. As a runner, injury is a constant threat. Strength training is one of
the single most important non-running aspects of training that can help you become
a better runner. Strength training is a type of exercise that utilizes the concept of
resistance to induce muscular contraction,
and hence build up strength and size of the
muscles. Conditioning is all about
preparing for your runs. When you are
"conditioned" for running, you are
prepared for the demand those entire
miles place on your body.
By now you must have seen that the best

way to improve your strength and
endurance is to do particular exercises, which have been detailed above. When doing
those exercises, try to maintain proper form and ideally do them in the presence of
someone who can guide you further. Don’t neglect any of the muscle groups. Always
be conscious of what your body is telling you and respect its boundaries. Like all
exercises start slow with these ones too and slowly add to your workout routine as you
go along building strength.
If you continue on this path, you will notice a huge difference in your strength and
overall performance, which ties in very neatly with your ultimate goal to be a better,
stronger and faster runner.
At the end, remember to pay attention to all those things that make great runners.
Work on your running but before that avoid injury as much as possible. Learn a proper
running technique and even have someone analyze you. Focus on running as
efficiently as possible. And never forget about fueling up and keeping hydrated.
11
As you progress as a runner, you will see that running while ultimately being about the
race, is also so much about all the effort and training that goes on before it. All of these
things are essential components of it. As you become a better runner and develop your
passion fully, learn to not ignore any of these components. Focus on your fitness levels
and doing your workouts right and you will see a marked improvement in a very short
period of time.
Remember that now that you have started running, you are more in control. And you
are responsible for your body so treat it right before injuries develop and cut your
training short. Your health comes before everything else.
Good luck on your path as a runner. Happy running!!
12

Run 5k in 5 Weeks Training Plan

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CONTENTS

BOOK DESCRIPTION .........................................................................................................................................9

CHAPTER 1: GETTING STARTED ......................................................................................................................12

SO LET’S GET STARTED. ........................................................................................................................................... 12

CHAPTER 2: SLOW AND STEADY WINS THE RACE ...........................................................................................19

Cross training: .............................................................................................................................................. 19

CHAPTER 3: THE THEORY ...............................................................................................................................31

BENEFITS OF RUNNING ........................................................................................................................................... 31

CHAPTER 4: EYE ON THE PRIZE .......................................................................................................................35

EATING TO BOOST YOUR PERFORMANCE .................................................................................................................... 35

CHAPTER 5: HARDER, BETTER, FASTER, STRONGER ........................................................................................41

IMPROVING YOUR RUNNING TECHNIQUE .................................................................................................................... 41

BREATHE EFFICIENTLY ....................................................................................................................................44

Perform body scans when you run ............................................................................................................... 44

CHAPTER 6: PLAYING SAFE .............................................................................................................................45

Preventing injuries ....................................................................................................................................... 45

CHAPTER 1: IMPORTANCE OF HYDRATION ....................................................................................................56

DRINKING WATER .................................................................................................................................................. 56

CHAPTER 2: RUNNING DRINKS .......................................................................................................................60

CHAPTER 1: THE THEORY .................................................................................................................................2

UNDERSTANDING THE BASIC CONCEPT ......................................................................................................................... 2

CHAPTER 2: BASIC EXERCISES...........................................................................................................................4

CHAPTER 3: A BETTER RUNNER ........................................................................................................................9

UPPER BODY .......................................................................................................................................................... 9

As a fitness enthusiast and long time-runner, I speak from personal experience.

Kimberly Hash de Vries Click Here:

Let the journey begin.

The comparatively short distance

So tie up your laces and let’s go.

SO LET’S GET STARTED.

As I have mentioned before, it helps to be extremely clear in your ideas and

Process goals include the following:

 I will follow this training plan religiously.

 I will run 5k on this specific date.

 They are specific.

Some things that you can include are:

CHECKING THE WAY YOU RUN

With the help of specialized computer

CHOOSING YOUR RUNNING EQUIPMENT

To choose the best shoe, follow these five tips:

A good sports bra is a must for women.

RUNNING GADGETS AND PERFORMANCE ENHANCERS

Now that you have your Smartphone ready to hit

CROSS TRAINING: Do any cardio activity, except running, for 30 to 45 minutes.

DISTANCE WORKOUT: Run far at a moderate pace, which increases your

RECOVER: Walk or jog at an easy pace.

REST DAY: No workout.

STRENGTH TRAINING: Do 1 or 2 sets of a resistance move for every major muscle

STRIDE: Run fast (not quite a sprint) for a short distance.

For your first attempt, don’t worry too

THE FEAR FACTOR: This is going to be your first attempt at running, so it is

DAY 3: Strength training

DAY 4: Rest day

DAY 6: Rest day

DAY 7: Distance workout (4 miles). Run or run-walk.

DAY 1: Cross training

DAY 3: Strength training

DAY 4: Rest day