Miles 0 -5HR-Strategy
- 20 min warm-up with good clothes in. Ideally, flat soft terrain. Bring gently your HR to 140 bpm and start slow.
- After 20 min. Do 15-20 seconds sprints increasing the speed. Start slow then pick the pace as the 15-20 go by. Walk back the distance. Do this for 5 times
- While waiting in the corral try to keep the core warm. Use an old sweater or newspaper even a trash bag with holes for arms and neck. Keep moving in place don’t stay still. You can do gentle jogging in place, keep stretching.
|4 hours before race||Race breakfast. Your usual breakfast before a race|
|2 hours before race||Banana and Gatorade|
|15 min before race||1 Gel|
|Mile 4||1 Gel|
|Mile 8||1 Gel|
|During race||Water as needed|