Miles 0 -5
HR-Strategy
190
RHR
-
Flat: 170
-
Hill: 185
-
Downhill: 150-170
RHR: Red hearth rate
Warmup
- 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.
Miles 6-10
HR-Strategy
200
RHR
-
Flat: 180
-
Hill: 195
-
Downhill: 150-180
Last two miles go as hard as you can
Nutrition Strategy
Time | Nutrition |
---|---|
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 |