TRAINING GUIDE - Chi Blog · training guide for run & multi-sport events. 03 5k 05 10k 0 half marathon 10 running tips, tricks & tactics 11 sprint tri 15 duathlon 18 multi-sport racing

TRAINING GUIDEfor RUN & MULTI-SPORT EVENTS

03 5K

05 10K

07 HALF MARATHON

10 RUNNING TIPS, TRICKS & TACTICS

11 SPRINT TRI

15 DUATHLON

18 MULTI-SPORT RACING TIPS, TRICKS & TACTICS

19 CROSS TRAINING 101

20 GET IN THE ZONE

21 FUEL UP

22 GIRLS ON THE RUN

TABLE OF CONTENTS

Please consult with your physician before commencing any physical activity or exercise program to ensure that there is no medical condition that precludes you from participating in any physical activity or exercise program. You are solely responsible for any injury or risk you may incur by participating in any activity or program. Neither World Triathlon Corporation nor Athleta, Inc. (nor any of their respective parents, subsidiaries, affiliates, or agents) shall be responsible for any such injury or risk.

3

CRUSH A 5K

The stronger you are,

the stronger you feel.

THE 5K IS THE FOUNDATION FOR ALL OTHER RACES.New and seasoned runners alike love to partake, and here’s why: it’s super fun (and training for it goes by super fast). No matter your background, proper training will get you to the finish line successfully.

This 8-week training plan starts with a 15-minute walk/run and builds your fitness week by week until you’re able to run the entire 5k (3.1 mile) race distance. Check out GET IN THE ZONE on page 30 to learn how to keep tabs on your level of exertion.

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

WEEK 1 OFF1 mile

walk 4 min, run 1 (x3)

OFF1 mile


OFF1 mile


Cross-train 30 min

WEEK 2 OFF1.25 miles walk 3 min, run 2 (x4)

OFF1.25 miles walk 3 min, run 2 (x4)


Cross-train 30 min




Cross-train 30 min

WEEK 4 OFF1.75 miles

ROLLING HILLS walk 1 min, run 4

(x5)


OFF2 miles


Cross-train 30 min



OFF2.5 miles

Run 1 mile nonstop + walk the rest

Cross-train 35 min



OFF3 miles


Cross-train 40 min



OFF3 miles


Cross-train 40 min

WEEK 8 RACE WEEK!

OFF2 miles


OFF1 mile


OFFRACE WEEKEND!

(TIP: Keep moving the day after to shake out your legs.)

5K 8-W

EEK TRAINING PLAN

4TIP: Distances are calculated on a walk/run pace of approximately 15 min/mile. Your pace will vary — that’s OK! Just use this as a guide and you’ll be ready for race day.

4

5

CRUSH A 10K

Ignite your true potential.

TAKE YOUR RUNNING TO THE NEXT LEVEL.There’s no other way to say it: 6.2 miles is a long way to run, so major props for wanting to take this on. What to expect? Less rest days and more cross-training days to amp up your strength for the final push. It’s so worth it.

Check out GET IN THE ZONE on page 30 to learn how to keep tabs on your level of exertion.


WEEK 1OFF 2 miles

Z2Cross-train

30 min2 miles

Z2 OFF 3 miles Z2

Cross-train 30 min

WEEK 2 OFF 2 miles Z2

Cross-train 30 min

3 miles Z2 OFF 4 miles

Z2Cross-train

30 min

WEEK 3 2 miles Z2

3 miles Z2

Cross-train 30 min

3 miles ROLLING HILLS OFF 4.5 miles

Z2Cross-train

30 min

WEEK 4 RECOVERY

WEEKOFF 3 miles

Z2Cross-train

30 min

3 miles Z2

w/1 mile at Z3OFF 4 miles

Z2Cross-train

40 min

WEEK 5 2 miles Z2

3 miles + 2 min SURGES

(x4)

Cross-train 30 min

4 miles w/0.5 mile GOAL

10k PACE (x4)OFF 5 miles

Z2Cross-train

40 min

WEEK 6 3 miles Z2

4 miles ROLLING HILLS

Cross-train 30 min

4 miles w/1 mile GOAL 10k PACE (x2)

OFF 6 miles Z2

Cross-train 45 min

WEEK 7 3 miles Z2

4 miles + 2 min SURGES

(x5)

Cross-train 30 min

4 miles w/1 mile GOAL 10k PACE (x3)

OFF 4 miles Z2

Cross-train 30 min

WEEK 8 RACE WEEK!

OFF 2 miles Z2 OFF 2 miles

Z2 OFFRACE WEEKEND!

(TIP: Keep moving the day after to shake out your legs.)

Z = Training Zone (e.g. Z2 = Zone 2 = Easy) SURGES: These are short segments of hard but controlled running. Your heart rate should reach Z4. GOAL PACE: This is the pace to set in order to achieve your goal race time.

10K 8-W

EEK TRAINING PLAN

6

7

CRUSH A ½MARATHON

Face your challenges

head on (and feet first).

IN IT FOR THE LONG RUN?The half-marathon is the race for you. Feel confident knowing that once you finish all 13.1 miles, you are officially a long-distance runner. This 12-week training plan is peppered with tempo and interval runs to bump up your speed, and cross-training to pump up your strength. Don’t worry–by the end of it you’ll feel comfortable on a 2-hour run (comfortable enough, that is).

Check out GET IN THE ZONE on page 30 to learn how to keep tabs on your level of exertion. You definitely don’t want to burn out those legs, so enjoy your recovery days!


WEEK 1 3 miles Z2

Cross-train 30 min


Z2

LONG RUN 4 miles Z1/Z2

Cross-train 30 min

WEEK 2 3 miles Z2

Cross-train 30 min


Z2


Cross-train 30 min

WEEK 3 4 miles Z2

Cross-train 30 min


Z2


Cross-train 40 min

WEEK 4 4 miles Z2

Cross-train 30 min

4 miles ROLLING HILLS OFF 4 miles

Z2


Cross-train 40 min

WEEK 5 5 miles ROLLING HILLS

Cross-train 30 min

5 miles w/10 min

TEMPO (x2)OFF 4 miles

Z2


Cross-train 50 min

WEEK 65 miles

Work on GOAL RACE PACE

Cross-train 30 min

6 miles w/3 miles Z3 OFF 4 miles

Z2


Cross-train 50 min

Z = Training Zone (e.g. Z2 = Zone 2 = Easy). INTERVALS: These are peppered throughout the 12-week training plan in the form of mixed speed at different intensities over several miles. Your recovery between each interval can be 2-3 min.

½M

AR

ATH

ON

12-WEEK TRAINING PLAN

8


WEEK 7RECOVERY

WEEK

4 miles Z2

Cross-train 30 min


Z2


Cross-train 60 min

WEEK 8 5 miles w/3 min Z4 (x4)

Cross-train 30 min

6 miles w/1 mile


Z2


Cross-train 60 min

WEEK 9 6 miles ROLLING HILLS

Cross-train 30 min

6 miles w/0.5 miles


Z2


Cross-train 60 min

WEEK 10 PEAK WEEK

6 miles w/4 miles Z3

Cross-train 30 min

6 miles w/0.25 miles 5k or 10k PACE (x6)

OFF 4 miles Z2


Cross-train 60 min

WEEK 11 TAPER

5 miles w/20 min

TEMPO on HILLS

Cross-train 30 min

5 miles w/0.5 miles 10k

PACE (x3)OFF 3 miles

Z2


Cross-train 45 min

WEEK 12 RACE WEEK!

3 miles Z2 w/2 min

SURGES (x4)OFF 2 miles

Z2 OFF 1-2 miles Z2

RACE WEEKEND! (TIP: Keep moving the day after

to shake out your legs.)

TEMPO: This pace should hit the upper end of Z3 and move into Z4 with a rest of 1 minute between sets. GOAL PACE: This is the pace to set in order to achieve your goal race time. SURGES: These are short segments of hard but controlled running (Z4).

½M

AR

ATH

ON


9

RUNNING TIPS, TRICKS & TACTICS

EVERYTHING FROM WHAT-TO-WEAR TO TRAINING TIDBITS.TRAIN YOUR BRAIN. Stay positive. Say no to NO!

TRAIN WITH FRIENDS. Friends make the perfect training buddies by boosting your motivation (and your mood).

THE RIGHT SHOES. Getting fitted with proper running shoes makes a huge difference in comfort-factor and makes you less prone to injuries.

THE RIGHT CLOTHES. Invest in some quality wicking, quick-drying apparel and keep the cotton tees for lounging.

THE RIGHT SOCKS. Wear synthetic or wool blends to reduce chafing (say goodbye to blisters).

THE RIGHT STUFF. Shades, hats, skin lubricant, hand-held water bottles — all are surefire ways to keep your stamina up.

TO FUEL, OR NOT TO FUEL? If you’re training for over 90 minutes, it’s time to start fueling. Test out different energy gels and sport drinks to find the ones you like best (less trial & error on race day).

TRAINING IS FLEXIBLE. Feel free to mix up your workout days to fit in with your busy life. Just don’t do two hard workouts back to back and make sure you train a minimum of 3 days a week.

… AND BE FLEXIBLE. Don’t overlook the importance of stretching to avoid repetitive motion injuries!

10

10

11

CRUSH A SPRINT TRI

Unleash the best version of yourself.

THIS IS A MEGA-ACCOMPLISHMENT.It’s 3 races in 1, at a distance perfectly suited for those wanting to test out the triathlon waters. Best part? It’s a game of playing to your strengths. If you’re not a strong swimmer, don’t worry–you can make up time by outperforming on the bike or run segment. With this 12-week program, plan on plenty of swimming, running and biking to turn yourself into a triathlon machine.



WEEK 1 OFF Swim A + Run 20-30 min Z2

BRICK bike 40 min Z2 +

run 20 min Z2 (TM 1%)

Bike 40 min Z2,

80-90 RPMS

Swim B Bike 1 hr Z2,

80-90 RPMS

Run 40-50 min Z2


BRICK bike 40 min Z2 +

run 20 min Z2 (TM 1%)

Bike 45 min Z2,

85-95 RPMSOFF

Bike 1 hr Z2,

80-90 RPMS + Swim B

Run 40-50 min Z2


BRICK bike 40-50 min Z2 + run 20-30 min Z2

(TM 2%)

Bike 45-55 min Z2, 85-95 RPMS

Swim BBike

60-70 min Z2, 80-90 RPMS

Run 45-55 min Z2


BRICK bike 30-40 min Z2

+ run 20 min Z2 (TM 1%)


OFF or Swim ABike

40-50 min Z2, 80-90 RPMS

Run 40-50 min Z2

+ Swim B

WEEK 5 OFF Swim C + Run 30-40 min Z2


(TM 1%)

Bike 50-60 min Z2 w/5 min Z3, 85-95 RPMS

Run 20-30 min Z2

+ Swim D


Run 40-50 min Z2

+ Swim A

WEEK 6 OFF Swim C + Run 30-40 min Z2


(TM 2%)

Swim D + Bike 50-60 min Z2 w/5 min Z3, 85-95 RPMS

Run 20-30 min Z2


Run 40-50 min Z2

+ Swim A

Phase 1: Works to improve your aerobic base and endurance. Phase 2: Adds strength and tempo intervals to boost your aerobic efficiency and ability to sustain faster paces for longer. Phase 3: The final “power or speed’” phase before tapering with a focus on shorter and higher intensity intervals. SWIM A-D: Go to page 20 to read about the workouts in detail.

SPRIN

T T

RI 12-W

EEK TRAINING PLAN

12


WEEK 7RECOVERY

WEEKOFF

Swim C + Run 30-40 min Z2,

w/1 min intervals Z3-4 (x4)


(TM 3%)

Bike 50-60 min Z2

w/4 min Z3 (x4), 85-95 RPMS

Swim D Bike 60-70 min Z2, 85-95 RPMS

Run 50-60 min Z2

+ Swim A

WEEK 8 OFFSwim C + Run 40-50 min Z2,



(TM 3%)

Swim D + Bike 50-60 min Z2

w/5 min Z3-4 (x2), 85-95 RPMS

OFF

MOCK RACE swim 0.5 miles + bike 15 miles + run 3 miles at your best pace!

OFF

WEEK 9 Swim A Swim D + Run 30-40 min Z2

BRICK bike 50-60 min Z2

+ run 20 min Z2 (TM 1%)


Run 20-30 min Z2

Swim C + Bike 1 hr Z2

Run 40 min Z2

WEEK 10 PEAK WEEK

OFFSwim A + Run 30-40 min Z2


BRICK bike 60 min Z2 + run 30 min Z2

(TM 3%)

Swim B + Bike 60 min Z2

w/5 min Z3-4 (x2), 85-95 RPMS

Run 20-30 min Z2

Bike 1 hr Z2

Run 50-60 min, Z2

+ Swim C

WEEK 11 TAPER

OFF Swim A + Run 30-40 min Z2


(TM 2%)

Swim B + Bike 40-50 min Z2 w/5 min Z3-4

OFF Swim C + Bike 30-40 min Z2

Run 20-30 min Z2

WEEK 12 RACE WEEK!

OFFRun

30-40 min Z2 w/60 sec RACE

PACE (x4)


(TM 2%)

OFFPREPARE GEAR

bike 20 min Z2 + run 5 min Z2

RACE WEEKEND! (TIP: Keep moving the day after

to shake out your legs.)

Z = Training Zone (e.g. Z2 = Zone 2 = Easy). TM: Stands for Treadmill + the percentage grade incline to mimic road running. RPMS: Pedaling revolutions per minute. INTERVALS: These are peppered throughout the 12-week training plan in the form of mixed speed at different intensities. Your recovery between each interval can be 2-3 min. BRICK: Back-to-back intensive workouts with no rest in between that make your legs feel like, well, bricks!

SPRIN

T T

RI 12-W

EEK TRAINING PLAN

13

WORKOUT DESCRIPTION APPROX. TIME / DISTANCE

SWIM AWarm up 100-200 yds

Swim 5x200 yds steady freestyle, 20-30 sec restCool down 100-200 yds 30-45 min / 1000-1400 yds

SWIM B

Warm up 100-200 yds4x75 yds drill (25 left arm, 25 right arm, 25 reg, 10 sec rest)

4x50 yds kick w/board, 10 sec rest5x100 yds swim (any style), 10-15 sec rest

4x75 yds drill (25 right arm, 25 left arm, 25 reg, 10 sec rest)Cool down 100-200 yds Z2

30-45 min / 1200-1600 yds

SWIM C

Warm up 100-200 yds6x50 yds drill, 15 sec rest

2x100 yds kick w/board, 15 sec rest3x300 yds swim (any style), 20-30 sec rest

4x50 yds drill, 15 sec restCool down 100-200 yds Z2

40-50 min / 1600-2000 yds

SWIM D

Warm up 100-200 yds2x700 yds steady Z3–Z4 swim, 1-2 min rest

Cool down 100-200 yds Z2Focus on good form, not speed

30-40 min / 1400-1600 yds

SWIM WORKOUT KEY MATCH THE WORKOUT NOTED IN THE TRAINING PLAN WITH THE WORKOUTS FOUND BELOW:

14

15

CRUSH A DUATHLON

Discover just how

strong you are.

SWIMMING NOT YOUR THING?Enter the duathlon. This run-bike-run race is perfect for all the terrestrial dwellers out there, taking you to never-before-seen levels of accomplishment. This 12-week training plan ensures you get plenty of time on the bike and on your feet so you can cross that finish line quicker and more efficiently than you ever thought possible.



WEEK 1 OFFRun

20 min Z2 + Strength Training

Bike 30 min Z2

Bike 45 min Z2

(90-100 RPMS) 3 min Z4 (x2)

Strength Training

Bike 1hr Z2

(80-90 RPMS)

Run 15 min Z2

WEEK 2 OFF

Run 30 min Z2-3

w/30 sec PICKUPS (x4)

+ Strength Training

BRICK run 5 min

+ bike 30 min Z2 + run 10 min Z2

Bike 60 min Z2

(90-100 RPMS) w/1 min TEMPO Z4

(x5)

Run 30 min Z2-3

+ Strength Training

Bike 1hr Z2

(80-90 RPMS)

Run 20 min Z2

WEEK 3 OFFRun

35 min w/30 sec PICK-UPS (x5)

Bike 60 min Z2

(100-110 RPMS) w/5 min TEMPO Z4

+ Strength Training

BRICK run 15 min

+ bike 30 min + run 20 min

OFFBike 1 hr Z2

(80-90 RPMS)

Run 25 min Z2

WEEK 4 OFFRun


+ Strength Training

BRICK run 10 min Z2-3,

+ bike 50 min + run 10 min Z2-3

Bike 60 min Z2

w/10 min TEMPO

Run 40 min

w/4 min TEMPO + Strength Training

Bike 1 hr Z2

(80-90 RPMS) + run 20 min

Run 30 min Z2

WEEK 5 OFFRun


Bike 50 min Z2

(100-110 RPMS) w/5 min Z4

+ Strength Training

BRICK run 20 min


OFFBike 1 hr Z2

(80-90 RPMS)

Run 35 min Z2-3

WEEK 6 OFFRun

45 min Z2 w/30 sec PICKUPS (x10)

Strength Training

Bike 60 min w/1 min TEMPO (x10)

Run 45 min

w/5 min TEMPO + Strength Training

BRICK bike 50 min + run 20 min

Run 40 min Z2-3

Phase 1: Works to improve your aerobic base and endurance. Phase 2: Adds strength and tempo intervals to boost your aerobic efficiency and ability to sustain faster paces for longer. Phase 3: The final “power or speed’” phase before tapering with a focus on shorter and higher intensity intervals. Z = Training Zone (e.g. Z2 = Zone 2 = Easy).

DU

ATH

LON


16


WEEK 7RECOVERY

WEEKOFF

Run 35 min Z2-3, w/30 sec

TEMPO (x4) + 60 sec PICKUPS (x4) + Strength Training

BRICK run 10 min


Bike 1h Z2

w/10 min TEMPOOFF

Bike 60 min Z2,

(80-90 RPMS) w/15 min Z4 + run 20 min

Run 45 min Z2-3

WEEK 8 OFFRun

35 min Z2 w/30 sec PICKUPS (x10)

+ 3 min TEMPO (x3)

BRICK run 30 min + bike 1 hr

(90-100 RPMS) + run 30 min

Bike 1 hr Z2

w/10 min TEMPO

OFF or 40 min jog Z1

+ Strength Training

Bike 60 min Z2,


Run 40 min Z2-3

WEEK 9 OFF

Run 35 min Z2-3 w/30 sec

PICKUPS (x4) + 60 sec PICKUPS (x4) + Strength Training

BRICK run 30 min + bike 1 hr

(90-100 RPMS) + run 20 min

Bike 1 hr Z2

w/10 min TEMPO

Run 35 min

Z2 w/5 min Z4

Bike 1 hr Z2,

(80-90 RPMS)

Run 45 min

Z2 w/8 min Z4

WEEK 10 PEAK WEEK

OFFRun

35 min Z2 w/30 sec PICKUPS (x10) + 3 min Z4 (x3)

Bike 1 hr Z2

+ run 20 min Z2

Bike 1 hr Z2 w/10 min TEMPO (90-100 RPMS) then 1 min

TEMPO (x10)

Run 40 min w/8 min

TEMPO + Strength Training

Bike 1 hr Z2,


Run 50 min

Z2 w/10 min Z4

WEEK 11 TAPER

OFF

Run 30 min w/30 sec PICK-

UPS (x4) + Light Strength

Training

BRICK run 20 min

+ bike 30 min + run 20 min (all Z1)

StrengthTraining

Run 35 min Z2 w/5 min Z4

Bike 1 hr Z2 w/10 min TEMPO (90-100

RPMS) + 1 min TEMPO (x10)

Run 40 min Z2

w/5 min TEMPO (x3)

WEEK 12 RACE WEEK!

OFF

Run 30 min w/30 sec PICK-

UPS (x4) + Light Strength

Training

BRICK run 15 min

+ bike 30 min + run 15 min (all Z1)

Bike 30 min w/3 min

TEMPO RACE PACE (x2)

PREPARE GEAR bike 20 min Z2 + run 5 min Z2

RACE WEEKEND! (TIP: Keep moving the day

after to shake out your legs.)

TM: Stands for Treadmill + the percentage grade incline. RPMS: Pedaling revolutions per minute. TEMPO: This pace should hit the upper end of Z3 and move into Z4, with 1 minute rest between sets. BRICK: Back-to-back intensive workouts with no rest in between that make your legs feel like, well, bricks! PICKUPS: A burst of faster speed by increasing your run cadence and effort.

DU

ATH

LON


17

MULTI-SPORT RACING TIPS, TRICKS & TACTICS

EVERYTHING FROM MASTERING THE BASICS TO PROPER ATTIRE.CRAWL BEFORE YOU RUN. Freestyle, lovingly referred to as the “crawl” by non-swimmers, is the go-to stroke for speed and efficiency. Learning it can be tricky, so seek out a single sport or tri coach to master your form.

GET TO KNOW YOUR BIKE. Ride it. Switch gears. And get your seat height and handlebar distance adjusted at your local bike shop for max performance and comfort.

BIKE GEAR. A patch kit, spare tube and hand pump come in handy for flat tires (and they easily fit in a tiny bag below your seat).

THE RIGHT SHOES. Get fitted for proper running shoes at a specialty run shop. It makes a huge difference in terms of comfort and injury prevention.

TRANSITION TRAINING. As in changing from swim to bike to run. Practice changing clothes, mounting and dismounting your bike, and pulling shoes on and off (you’ll shave off a few minutes from your time).

CHANGING TIP. Try wearing a performance swim top that doubles as a sport bra to cut down changing time.

TRY SOME TRI SHORTS. You can wear tri shorts for every portion of the race, making transitions even speedier.

TRAINING IS FLEXIBLE. Feel free to mix up your workout days to fit in with your busy life (just don’t do two hard workouts back to back).

NO EXTRA CREDIT. If you need to miss a few days of training, don’t play “catch up.” This is a recipe for overtraining and possible burnout or injuries.

GET FUEL. Test out different energy gels and sport drinks to find the ones you like best (less trial & error on race day).

18

CROSS TRAINING 101

SPICE UP YOUR ROUTINE WITH A VARIETY OF WORKOUTS.Avoid burnout (and boredom) by adding two 30-minute workouts each week to your usual training. Try yoga to loosen up. Or take a sweaty day hike. No matter what you’ll build strength, power and mobility, making you a stronger athlete. Not sure where to start? Go to ELmag.com/triathlonstrong and combine any 3-4 of those exercises to create your own mix & match circuit workout. Works every time.

19

GET IN THE ZONETRAIN SMARTER (AND HARDER).When you train at the right intensity for the right amount of time, your body becomes stronger, more efficient, and more resilient. In short, you become a better athlete. The key? Know your heart-rate training zones. If you don’t have a heart monitor, that’s okay–we made it easy to perceive your level of exertion by comparing it to how well you can hold up a conversation. You can also train based on your Anaerobic Threshold (AT). Learn more at ExperienceLife.com/article/the-at-factor/

ZONE 1 (Z1). Warm Up. WHAT IT DOES. Warms up muscles and helps you recover.WHAT IT FEELS LIKE. Easily chat away with a training buddy.

ZONE 2 (Z2). Easy. WHAT IT DOES. Builds and develops your aerobic base.WHAT IT FEELS LIKE. You can comfortably maintain a conversation.

ZONE 3 (Z3). Moderate. WHAT IT DOES. Challenges and improves your aerobic endurance.WHAT IT FEELS LIKE. Chatting is doable, but silence becomes golden.

ZONE 4 (Z4). Hard. WHAT IT DOES. Raises your anaerobic threshold and tolerance to lactic acid build-up.WHAT IT FEELS LIKE. Talking is reduced to breathy monosyllabic responses and head nods.

ZONE 5 (Z5). Maximum. WHAT IT DOES. Increases max performance and speed.WHAT IT FEELS LIKE. Seriously difficult. Short bursts only. Talking stops altogether.

20

FUEL UPSOME FOOD FOR THOUGHT TO SUSTAIN YOUR ENERGY THROUGHOUT THE DAY.DRINK, DRINK, DRINK. We mean water. And plenty of it. Less water means less stamina means less performance. Aim to drink about a half gallon of water throughout the day.

SNACK ON COLOR. The best health-building, disease-fighting nutrients are found in brightly colored fruits, vegetables and legumes (aim for two per meal).

SNACK ON THIS. Whole foods, like hummus and veggies. Hardboiled eggs. Apple and cheese. Whole-fat yogurt and nuts. Eat 5-6 healthy snacks to get you through the day.

21

Athleta and Esprit de She are dedicated to partnering with organizations that share our belief that a healthy way of life begins with healthy people. In this spirit, we support Girls on the Run International – a youth development program for girls aged 8-13 based in physical activity.

Participants have the opportunity to donate to their local Girls on the Run Council during registration and on race day. With these donations, local councils can expand their reach to more young girls, giving them access to this amazing program that developes strength, confidence, and establishes a lifelong appreciation for health and wellness. By donating, you are making a meaningful contribution to your community (and the girls in it).

We also encourage participants to get active with Girls on the Run by signing up for SoleMates. SoleMates enhance their own event training by running alongside the girls, motivating them while inviting family and friends to support their event with donations to Girls on the Run.

Learn more at: www.girlsontherun.org

You called me an athlete, and no one ever has said that before. I didn’t know

I could be one.“

”— Girls on the Run participant

SHARE YOUR LOVE OF RUNNINGWITH GIRLS ON THE RUN.

22

You’ve got this.

To find more healthy-living information, please visit ExperienceLife.com. For a special subscription offer to Experience Life magazine, please visit ExperienceLife.com/EDS2014

This training guide was produced in collaboration with

POWER TO THE SHE

Documents

TRAINING GUIDE - Chi Blog · training guide for run & multi-sport events. 03 5k 05 10k 0 half marathon 10 running tips, tricks & tactics 11 sprint tri 15 duathlon 18 multi-sport racing