Eerie Erie 5K 10K Running Training Tips
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Week 4
Fashion, Fluids, Function.
Eerie Erie 5K 10K Running Tips
This plan, as all plans, is just a recommendation. As with the start of any exercise program, consult with a physician before beginning anything new.
In addition to running, I highly recommend a simple and basic strength training and core training program to supplement your running. Strength training will make your bones, ligaments, and tendons stronger so you can run …For Your Life™
If you have specific questions regarding your training, please contact me. As a certified running coach I might have some tools in my toolbox to help you build a better running style or fitness level.
5K Tip of the Week
Week 4 – Fashion- Layers are key. Hats, Gloves, Windbreakers
– Get used clothing from a consignment store and wear it for the first few miles until you get warm- then leave them with an aid station and ask them to donate them to charity.
– Beat the weather by dressing smart. Wear synthetic clothing. A nice new long sleeve tech shirt will come in handy for those cool fall runs.
– Fluids- All you need is water for anything under an hour. See the ACSM fluid replacement position stand here
– Stay hydrated even when it is cool
– Recovery nutrition is most important. Get your protein and carbs immediately after your run
– Running Tips- 10% rule is still in effect. If you are running three days per week for the 5K, you should increase from 9-12 miles per week to maybe 10-13 miles per week.
Advanced runners, focus on intervals and hills on at least one of your weekly runs. No more than 2 of them
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Eerie Erie 5K 10K Running Tips
10K Tip of the Week
Week 4 – Fashion- Layers are key. Hats, Gloves, Windbreakers
– Get used clothing from a consignment store and wear it for the first few miles until you get warm- then leave them with an aid station and ask them to donate them to charity.
– Beat the weather by dressing smart. Wear synthetic clothing. A nice new long sleeve tech shirt will come in handy for those cool fall runs.
– Fluids- All you need is water for anything under an hour. See the ACSM fluid replacement position stand here
– Stay hydrated even when it is cool
– Recovery nutrition is most important. Get your protein and carbs immediately after your run
– Running Tips- 10% rule is still in effect. If you are running three days per week for the 10K, you should increase from 12-18 miles per week to maybe 15-20 miles per week.
Advanced runners, focus on intervals and hills on at least one of your weekly runs. No more than 2 of them[/vc_column_text][/vc_column_inner]
Eerie Erie 5K 10K Running Tips
Tips For Both Runs
Keep running at least 3 days per week
( Warding Pattern Ideas in Here)
Include at least 2 days of cross training
Build fitness through training with speed
Keep variety in your running and use a dreadmill when needed
Keep a positive mindset and be goal oriented if running inside
Advanced runners can use the same ideas as beginner runners but do a couple extra sets
About Gary
Lydiard Certified 1&2 Run Coach
20 Years Running Experience
Runs include 5K-55K
Sports Nutritionist and Personal Trainer
Certified Health Coach
World Record Holding Cyclist
Former Mr. Connecticut
Father, Husband, Friend
Why Do I Love The Eerie Erie?
Community comes together for something fun and healthy at Halloween in Erie.
Family, friends, and fitness make everyone happy.
Fitness isn’t always about how fast you run- it’s about fun too.
The Eerie Erie can put it all together for a fast and fun event for every ability level.