5k Training Plan by 24Fit

GET READY TO RUN AND REACH YOUR LEVEL 10

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TABLE OF CONTENTS INTRO 05 HOW TO TRAIN FOR A 5K RACE IN JUST 5 WEEKS 07 LET’S GET STARTED

WEEKS 13 ONE – Exercise to burn fat 23 TWO – Establish a base 29 THREE – Build yourself up 35 FOUR – Get the most out of your peak 39 FIVE – Race day plan

TRAINING LOG 43 BEGINNER 45 INTERMEDIATE 47 ADVANCED

HERBALIFE24 49 PRODUCT LINE

The 24FIT workout videos and the 5w25k programme are designed to inform you about how to train for a 5k in five weeks. It is recommended that you consult a physician before performing exercises mentioned in these materials in order to prevent injury.

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HOW TO TRAIN FOR A 5K RACE IN JUST 5 WEEKS For many reasons, running a 5K race is a popular goal for people who strive for a more active life. For one, it provides a fun, social environment to make your workout more enjoyable. Secondly, it is achievable by anyone, yet is a great challenge for even the most experienced runners. Most importantly, 5K (3.1 mile) races are the most popular distances for running competitions worldwide because anyone can train for them in a relatively short period of time, regardless of their previous fitness level. This comprehensive training programme will give you all of the information you need to get you running your first 5K race in just 5 weeks. We have organised it based on three ability levels – beginner, for someone who’s never run before; intermediate, for someone who is moderately active; and advanced, for someone who considers themselves fairly active and is looking to improve his or her fitness and running

time. You will learn the importance of a healthy, active life, as well as how fitness, nutrition and lifestyle work hand-in-hand to help you achieve your goals. Whether you’re new to running or already do cardio a few times a week, this program will take you from 0 to 5K in style successfully.

HOW EXACTLY DOES “5 WEEKS TO 5K” WORK? As with Herbalife24FIT, the “5 Weeks to 5K” program utilises the basics of periodisation training, which is one of the most established and timetested training methods in the sports world. By systematically increasing your training load and allowing for necessary rest to promote muscle adaptation, you will gradually build fitness in a sustainable way. Unlike most programs, we want you to avoid starting out too fast. Our goal is to get you race-ready without becoming mentally frustrated, physically tired or, even worse, injured.

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LET’S GET STARTED WHAT EQUIPMENT WILL YOU NEED? Let’s begin with your feet. Proper running shoes (not just cross trainers) are key because they are specifically designed to support the mechanics of running while supporting and balancing your body weight. Running puts stress on your body, so it’s important to take the proper precautions to minimize any risk of injury. You can find shoes that are ideal for you with the help of the knowledgeable specialists at your local running shop. Another tool you’ll want to have is a basic watch to track how long you’ve

been running. If you’d like, you could also consider picking up a heart rate monitor to track and monitor your fitness. When selecting clothing to wear for your training, focus on comfort and utility over fashion. Athletic shorts and a T-shirt or a lightweight athletic shirt are perfect. For those who live in cold weather climates, thin gloves, running tights and polyester long-sleeve shirts can be helpful as well. Finally, it can be helpful to plan a soundtrack for your run. Music is a powerful motivator that can help lower perceived effort and keep your mind focused on training. Start with something that’s energetic, upbeat

and positive. Experiment with what works for you and makes training fun.

WHAT SHOULD YOU EXPECT WITH YOUR FIRST RUN? When starting your new routine, focus on finding a good pace and rhythm and making it fun! Don’t be discouraged if you feel a little sore in the days that follow your first few runs. This is because you are using certain muscles differently and your body is adjusting to a new level of activity. You will become stronger over time and the amount of soreness will fade away as your body adapts.

RUNNING GEAR BASICS

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HOW SHOULD YOU PREPARE FOR YOUR FIRST RUN? First, itâ&#x20AC;&#x2122;s important to stretch before and after each run. It helps with stress, improves biomechanics for daily activities and helps you to recover after workouts. An easy warm-up of about 5 to 10 minutes prior to running is essential to help increase mobility, increase blood flow to muscles, as well as get you in the correct mindset to begin your workout. This will also allow you to assess how you are feeling physically each day in order to determine if there is anything that might require a bit of extra attention.

TRICEP STRETCH

SHOULDER STRETCH

WARM-UP EXAMPLES JUMPING JACKS JUMPING ROPE WALKING LUNGES CYCLING ON A STATIONARY BIKE SIDE-TO-SIDE LEG SWINGS SKIPPING SIDE SKIPPING KNEE HIGH SKIPPING MARCHING LIGHT AEROBIC EXERCISE

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CALF STRETCH

QUADRICEP STRETCH

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ETCH

HAMSTRING STRETCH

ADDUCTOR STRETCH

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NUTRITION AT A GLANCE The backbone of a good workout is nutrition – the fuel you put in your body. In order to maximise your results, you’ll want to eat a light and balanced meal, 2 to 3 hours before you train. This is less important for runs under an hour long. However, consuming carbohydrates or an Herbalife® Formula 1 Sport Shake will help you keep fuel in the tank for longer, more intense runs. For runs lasting longer than 1 hour it pays to refuel and re hydrate throughout. If you are training or competing again soon after don’t forget to eat within 30 minutes. This is when the body it very receptive to replenishing fuel stores and building muscle. Waiting until later in the day to eat, after becoming very hungry can lead to overeating and often leads to eating the wrong kinds of calories.

As your training progresses, you may notice an increase in your appetite. It’s okay to eat more during the day to match your elevated calorie needs – as long as you know what your body needs and you follow the principles of a healthy diet. Try to plan daily meals so that you consume carbs before, as well as during or immediately after runs. In the afternoon and evening, focus on lean protein sources, healthy fats and vegetables. For nutrition between meals, plan your snacks ahead of time. Prepare something nutritious like an Herbalife® Formula 1 Sport Shake, plain yogurt with nuts, fresh vegetables or fruit. Stay away from impromptu vending machine visits and snacks like chips and chocolate bars.

THE IMPORTANCE OF HYDRATION Hydration is an important part of the exercise equation. Water is key to general well-being, mental acuity, and recovering from exercise. Without it, you may quickly get fatigued, lightheaded, cramps in your muscles or experience heat exhaustion. It is highly recommended that you consume 8 cups of fluid per day to assure that all your systems function correctly. Many athletes like to use an electrolyte containing sports drink to help replace electrolytes lost through sweat. Consider using Herbalife24 products, Hydrate and Prolong, prior to or during your run and encourage fluid consumption.

HERBALIFE24 SUGGESTION FORMULA 1 SPORT This unique healthy meal replacement is specifically formulated to help athletes interested in managing their weight or can be used as a nutritious shake.

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PROLONG During extended or intense exercise, Prolong provides a dual-source carbohydrate blend for fuel while whey protein supports muscle synthesis and recovery. All with a subtle, easyto-drink flavor.

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PROPER RUNNING TECHNIQUE Proper form not only leads to increased running efficiency, but can also help you avoid running-related injuries. Remember, it is easier to maintain proper technique when you are well rested and your muscles are not fatigued.

TIPS FOR GOOD TECHNIQUE • Maintain a slight forward lean • Focus on a natural stride length • Connect with the ground between your midfoot and forefoot (careful not to land on your toes) • Keep your arms bent slightly less than 90 degrees • Relax your shoulders and allow gravity to gently swing your arms • Keep core engaged and strong, but not tight • Relax your face and keep your hands loose, not clinched

COOLING DOWN Even the very best athletes may overlook cooling down, but its importance should not be underestimated. A proper cooldown allows your heart rate to gradually return to normal and allows metabolic waste products like lactic acid to be better filtered away. Stretching after your run will help facilitate the cooldown process and can be instrumental in avoiding future injury.

STAYING MOTIVATED One great way to stay motivated is to train with a group. Exercising with other people allows everyone to share training tips, keep the mood positive and rely on one another to stay on track with the program. Remember, everyone will have good and bad days. Listen to your body. Learn to tell the difference between when you’re having

a bad day physically and when you actually need a day off to rest. If you miss a day of training, remember that you can always make it up. So, trust your body and don’t try to “push” yourself every day.

KEEP A JOURNAL A journal is a great motivational tool to track your progress. It lets you see how you’re doing and how far you’ve come. It will also allow you to stay accountable and honest. If you miss a day or eat something you shouldn’t have, you will have a record of it to learn from.

THIS IS JUST THE BEGINNING Remember, this is the beginning of something great. So, acknowledge and celebrate milestones along the way. Trust the plan and don’t be tempted to run too fast, too soon – you’ll have plenty of opportunity to run fast come race day.

YOU WILL BE A SUCCESS.

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“PHYSICAL ACTIVITY, ATHLETIC PERFORMANCE, AND RECOVERY FROM EXERCISE ARE ENHANCED BY OPTIMAL NUTRITION”. POSITION OF THE AMERICAN DIETETIC ASSOCIATION, DIETITIANS OF CANADA, AND THE AMERICAN COLLEGE OF SPORTS MEDICINE, 2009.

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WEEK ONE QUICK START

01 You will burn a higher percentage of fat during easier workouts when you first start training. SEE PAGE 14 FOR MORE INFO

02 By working out at a low intensity, you can train your body to burn fat as energy.

SEE PAGE 14 FOR MORE INFO

03 We recommend Herbalife24 Hydrate for low- to-moderate-intensity exercise sessions.

SEE PAGE 14 FOR MORE INFO

04 A balanced, healthy diet complete with fruits and vegetables can benefit your training.

SEE PAGE 16 FOR MORE INFO

05 Complex carbohydrates provide essential fuel that your body needs for athletic performance.

SEE PAGE 16 FOR MORE INFO

06 Consuming a low-glycemic meal approximately two hours before exercise can have a positive impact on performance. SEE PAGE 19 FOR MORE INFO

07 Stretching before and after your first run can help prevent injuries. SEE PAGE 20 FOR MORE INFO

08 Ease into your run with a slow steady pace and comfortable strides. SEE PAGE 20 FOR MORE INFO

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WEEK ONE BURN FAT BETTER As you get into your first week of training, it is important to understand how different macronutrients interact with the body and ultimately impact success. Let’s start by taking a closer look at how fat is utilized in the body during and after exercise. It may seem counterintuitive, but you will burn a higher percentage of fat during easier workouts when you first start training. During more intense workouts, energy requirements can top 1,000 calories per hour. However, most of that comes from carbohydrates. Meanwhile, for day-to-day functioning and lowintensity exercise, the majority of the energy your body uses comes from stored fat. Most people can burn up to 300 calories of fat per hour during exercise of moderate intensity. An example of this would be a brisk-paced jog, where you would still be able to maintain light conversation with a jogging partner.

What’s interesting is that even in a resting state, stored body fat is under constant movement – molecules of fat are released into the bloodstream in a process known as lipolysis. 30 percent of these fat molecules are burned as energy and about 70 percent are returned, unburned and restored as body fat. During low-intensity exercise almost the exact opposite happens – about 70 percent of the fat molecules released into the blood are burned as energy and only 30 percent are returned and stored as fat. By working out at a low intensity, you can train your body to burn this released fat as energy. In addition, fat metabolism is elevated throughout the day in response to exercise. So by taking it easy, you can not only get your body to efficiently use fats during workouts but also can increase the amount of fat it burns after workouts.

SPORTS DRINKS You are training your body to burn fat instead of carbohydrates. But don’t throw out those carbohydratecontaining sports drinks just yet. Products like Herbalife24 Prolong can still be useful for a number of reasons. You see, most fat oxidation occurs after exercise. And since carbohydrate intake allows you to exercise longer at a higher intensity, it can result in more net fat oxidation. We recommend that you use Herbalife24 Hydrate for low- to-moderate-intensity exercise sessions, lasting less than one hour, and Herbalife24 Prolong for more intense workouts, lasting longer than one hour.

If you are a beginner and find the first week tough, you could extend the training time by a few weeks and work up the training more gradually.

HERBALIFE24 SUGGESTION HYDRATE A calorie free electrolyte drink with a light flavour to encourage fluid consumption. Contains B vitamins (B1, B2, Pantothenic acid and B12), calcium and magnesium to support energy yielding metabolism.

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HERE’S A NUTRITION OUTLINE TO REFERENCE FOR YOUR FIRST WEEK DAILY NUTRITION Nutrition is the backbone of any healthy, active life, and of any workout program. By consuming a balanced, healthy diet, you are putting yourself in a position to hugely benefit from the physical training you are doing. Without a healthy diet, you are simply selling yourself short.

FRUITS AND VEGETABLES Eating a varied selection of fruits and vegetables should be a staple in all diets but is particularly important for the active individual or athlete. Though a workout schedule offers many positive health benefits, it also increases the amount of oxidative stress in the body. For this reason, it’s particularly important that an active person eats plenty of fresh fruits and vegetables, which contain essential nutrients like Vitamin C which help protect the body from oxidative stress. They are also usually a great source of fibre and also tend to be low in fat and calories which can help you maintain a healthy weight when used as part of a healthy balanced diet.

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COMPLEX CARBOHYDRATES Carbohydrates provide the essential fuel your body needs for athletic performance as well as everyday energy. In fact, the brain uses about 20 percent of all the energy consumed, 100 percent of which is from glucose, a form of carbohydrate. But it’s important to know which sources of carbohydrates will help you. Foods containing simple sugars, like soft drinks, white bread, white rice and sweets are sources of carbohydrates and tend to be digested and absorbed quickly which can cause a rapid increase in blood sugar. They can be a useful fuel for exercise but should be used sparingly. Complex carbohydrates are digested more slowly and provide a steady source of energy. Good sources of complex carbohydrates include whole grains, such as wheat, oats, barley or millet; seeds, like quinoa; brown rice; brown pasta; yams/potatoes with skin; and fruits and vegetables. You should try to chose these sources of carbohydrate most of the time.

FATS We all need some fat in our diet as it provides a source of energy, essential fatty acids and various fat soluble vitamins. However, we also need to be careful not to have too much in our diets and too much of the wrong type. There are two major groups of fats: saturated and unsaturated. It’s wise to consume saturated fats in moderation as they are often associated with elevated levels of bad cholesterol which can be linked to cardiovascular disease. The average man should eat no more than 30g of saturated fat a day while women should eat no more than 20g/day. When choosing animal-based proteins, opt for lean cuts of meat with less marbling to help to cut down on unnecessary saturated fat intake. When choosing dairy products, chose lower fat versions e.g. fat reduced cheese, semi-skimmed/skimmed milk, low fat yoghurts. Look out for products like cakes, biscuits and rich puddings which can also be a rich source of saturated fats. Unsaturated fats can be divided into two categories: monounsaturated and polyunsaturated fats, or PUFAs. Oils like olive oil are rich in monounsaturated fats.

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PUFAs can be further subdivided in multiple groups, including omega-3 and omega-6 fatty acids, both of which are essential to human health and must be obtained through diet alone. Eating lots of fried foods even though they may be fried in polyunsaturated oil introduces a lot of extra calories and therefore even healthy fats should be used sparingly. On the whole, we tend to consume adequate amounts of the omega-6 PUFA’s which can be found in many cooking oils like sunflower and safflower oil and in many margarines. On the other hand, we tend to have far too few of the omega-3 variety of PUFA in our diet. The modernization of the western diet has altered the historical balance between omega-3 and omega-6 fatty acids, such that most people eat many times more omega-6 than omega-3s. Current recommendations are to increase our intake of omega-3 PUFA, particularly the long chain omega-3’s EPA and DHA which are found in oily fish like mackerel, salmon and sardines. While flaxseeds are rich in omega-3s, they contain a plant form of omega-3 called alpha-linolenic acid (ALA), which isn’t well converted into EPA and DHA by the body. Nuts are also a good source of healthy fats. We recommend light snacking on chestnuts, cashews, hazelnuts and almonds. Remember that fats are calorie rich so don’t overindulge (even in the healthy ones) or you risk putting on weight. As for cooking oils, we recommend opting for oils like olive oil and rapeseed oils instead of using sunflower oil all the time.

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PROTEIN Proteins are key molecules that serve a variety of functions in your body. Some proteins are structural and are the foundation of muscle, hair and skin; some act as machines that digest food or copy DNA; some act as signals, such as insulin, to regulate blood sugar; and other proteins, like antibodies, are used to fight off pathogens. Protein in a diet is especially important for the growth and maintenance of muscle and we need to consume it every day to replace protein that has been broken down. Protein

is also an important nutrient to support the maintenance of normal bone. Exercise stimulates muscle growth by signaling to cells to enter a building phase and to begin protein synthesis. In order to rebuild stronger muscles, this phase is a time when proteinintake demands are especially increased.

recommended to consume between 1 to 2g /kg of body weight, or between 68 - 136g for a 150lbs (68kg) person.

To meet the protein needs of your body, health agencies within Europe, recommend about 0.8g/kg of body weight, or about 56g/day for an average 150 lb (68kg) nonactive person. For active individuals, it is

F1 SPORT SHAKE WITH 250ML SEMI-SKIMMED MILK

CHICK PEAS 200G (DRAINED CAN)

230

F3 PROTEIN POWDER (1 SCOOP)

145-160

RED LENTILS BOILED (120G) 5 HEAPED TABLESPOONS

120

LOW FAT COTTAGE CHEESE (1 CUP)

210

HOUMOUS (100G) 3 HEAPED TABLESPOONS

187

TUNA (IN BRINE) 112G (4OZ)

145

TOFU (1/2 CUP)

COD BAKED 112G (4OZ)

112

BEEF LEAN 85G (3 OZ)

140

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PLANT SOURCES

HERBALIFE SOLUTIONS

PROTEIN (G)

PROTEIN (G) 10

CHICKEN BREAST 85G (3OZ)

CALROIES (KCALS)

CALROIES (KCALS) 180

WHOLE EGG BOILED (MEDIUM)

PROTEIN (G)

BAKED BEANS 1/2 CAN (205G)

ANIMAL SOURCES

CALROIES (KCALS)

SOME DIFFERENT PROTEIN SOURCES

219

H24 REBUILD ENDURANCE (250MLS AS MADE UP)

188

H24 REBUILD STRENGTH (250MLS AS MADE UP)

188

HERBALIFE PROTEIN BAR (1)

140

HERBALIFE ROASTED SOYA BEANS (PACKET)

113

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PROTEIN SOURCE

PDCAAS

SOY

1.0

WHEY

1.0

EGG

1.0

MILK

1.0

BEEF

0.9

RICE

0.5

PEA

0.7

RICE + PEA

1.0

PEANUTS

0.5

CORN

0.4

GLUTEN

0.3

GRAINS + LEGUMES

1.0

GRAINS + VEGTABLES

1.0

GRAINS + NUTS + SEEDS

1.0

LEGUMES + NUTS + SEEDS

1.0

The best sources of proteins provide all 20 amino acids, which are the building blocks of muscle. Any good source should also be easily digestible by your body so you can obtain the benefits from these complete proteins. The FDA and WHO (World Health Organization) have adopted the PDCAAS (protein digestibilitycorrected amino acid score) as the preferred method to rate proteins by their completeness and digestibility. For athletes, good quality sources of protein include milk, meat e.g.beef, chicken, turkey, pork, lamb, fish and soya protein. Pulses such as beans and lentils are also sources of protein but shoudl ideally be combined with grains to provide the full complement of amino acids. However, try to avoid proteins that come from sources

that are high in saturated fats. When possible, try to eat proteins from a mixture of plant and animal sources, including lean meats, poultry and fish, as well as beans, nuts, and grains.

PRE WORKOUT MEALS Consuming a light balanced meal approximately two hours before exercise can have a positive impact on fuelling your performance. Ideally, these meals will provide your body with the essential complex carbohydrates to fuel your workout and moderate amounts of protein for muscle growth and repair. Examples of great pre workout meals include Herbalife24 Formula 1 Sport with fresh fruit and non-fat milk, whole-wheat bread with peanut butter and a glass of low fat milk or oatmeal with nuts and berries and an egg on the side. Dont forget to drink a glass or two of water or a lightly flavoured drink like Herbalife24 Hydrate with your meal to ensure you are hydrated prior to exercise.

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KEY TRAINING POINTS TO REMEMBER AVOID INJURIES WHEN RUNNING Keep in mind that, while it may seem that running is something everyone can just do by heading out the front door, it is a sport that requires years of practice to master. It’s not just about how fast you can move your legs – proper running technique will help you quickly cover more ground with less effort, and it’ll also help you prevent injury. As we touched on before, easing into the training program will be necessary to build sustainable fitness as well as to avoid injury. If you do not currently run, jumping into a program with high mileage will likely do more harm than good. To avoid this, we’ll

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gradually build both distance and intensity in a way that will allow your body to adapt and will increase your fitness incrementally. We will also build in appropriate rest time to allow your body to recover and reap all the benefits of your training. As you begin each individual run, ease into it by gradually increasing your effort and stride length. Your body is more prone to injury when muscles are tight and your range of motion is limited. Start with about five minutes of light jogging or even walking – there will be plenty of time for intense effort, so allow yourself to get there injuryfree. Working in a few careful bursts of acceleration (building speed from an easy jog to a high-tempo run over the course of 30 seconds; then backing off) during your warm-up can also be a good way to prepare your body for a moderate training run.

DON’T FORGET TO STRETCH Remember to take the time to loosen up your muscles on a foam roller or by stretching as well, focusing on your calves, gluteus, quads, hamstrings and hip flexors. This will help make sure you have the increased flexibility and range of motion required to run. Keep in mind that your workout does not stop as soon as your run is over either. A post-workout stretch is of utmost importance – arguably more important than a preworkout stretch. While your muscles are already loose and limber, use this time to clear the metabolic waste products that have accumulated in your muscles and increase your flexibility and mobility.

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POST-WORKOUT STRETCH

HAMSTRING STRETCH

BACK STRETCH

HIP AND HAMSTRING STRETCH

HIP FLEXOR STRETCH

HEAD & NECK STRETCH

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WEEK TWO QUICK START

01 Increased nutritional intake to match training demands will allow you to exercise and recover more easily. SEE PAGE 24 FOR MORE INFO

02 Hydration is vital for health. SEE PAGE 24 FOR MORE INFO

03 Remember, sweating helps keep you cool. SEE PAGE 24 FOR MORE INFO

04 Whey you need Sodium, potassium, magnesium and B-vitamins. SEE PAGE 24 FOR MORE INFO

05 Drink when you’re thirsty but don’t over do it. SEE PAGE 26 FOR MORE INFO

06 Rehydration after your workout is key because you need to replace minerals lost in sweat. SEE PAGE 26 FOR MORE INFO

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WEEK TWO BUILD ON THE FOUNDATION In Week Two, you will build on the fitness foundation you established in Week One as well as form an aerobic base by slowly increasing your training duration. Keep in mind that, as your training volume and intensity increases, meeting elevated needs with increased nutrition will become more and more important. Increasing your nutritional intake to match your training demands will allow you to exercise and recover more easily, enhance your ability to burn fat and help train your body to exercise while producing minimal amounts of lactic acid.

KEEP A LOW INTENSITY Remember, too high of intensity too soon drastically reduces your body’s fat burning capacity, not to mention can be physically and mentally challenging to maintain throughout the entire program. Don’t be tempted to train too hard, too early. Run hard when prescribed to run hard, and run easy when you’re prescribed to run easy. There will be plenty of time to push it – trust us.

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NUTRITIONAL TOPIC: HYDRATION STAYING HYDRATED – A NUTRITIONAL KEY How much fluid does the average, healthy person need in a day? Fluid requirements vary between individuals and also depend on the environment but a general guide is about 2.5 litres. This can come in the form of liquids you drink or water stored in foods you eat (fruits and vegetables are made up almost entirely of water). Because water makes up 60 percent of your weight and is essential for the proper function of nearly everything within your body, proper hydration is vital for optimal health. As the duration and intensity of your exercise increases you may need to drink more to replace that lost in sweating. Aim to drink fluids before exercise starts. If the exercise lasts shorter than one hour you probably don’t need to drink during but make

sure you drink fluids after. Herbalife Hydrate is a refreshing flavoured drink to encourage fluid consumption. If your exercise is very intense or lasts longer than one hour aim to drink a carbohydrate electrolyte beverage like H24 Prolong during exercise to provide fluid and fuel.

SWEATING KEEPS YOU COOL Believe it or not, only 25 percent of the energy created during exercise is used to make you move. The remaining 75 percent is converted into heat – a somewhat inefficient process! For elite athletes, there is enough heat generated to boil one liter of water every hour. Your body rids itself of this excess heat by relying on evaporative cooling through its sweat mechanism. Sweat rates vary from athlete to athlete, but typically can range between 0.5 to 2 liters per hour, depending on the intensity of exercise, outside temperature and humidity.

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SODIUM AND ELECTROLYTES While sweating is valuable for keeping you cool, you lose vital minerals, known as electrolytes, in the process. Sodium is the major electrolyte excreted in sweat while smaller amounts of potassium, calcium and magnesium are also lost. Potassium supports normal muscle function and normal blood pressure. Magnesium also supports normal muscle function as well as electrolyte balance. As sodium is the major electrolyte lost in sweat it is intuitive that it should be replaced which is why many sports rehydration beverages like Herbalife24 Hydrate and Prolong contain it. It can also help to encourage fluid consumption.

B-VITAMINS While B-Vitamin deficiency is very rare in most healthy people, B vitamins are important for supporting normal

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energy yielding metabolism. Many of the B vitamins like are also important and for normal neuronal function. Herbalife24 Prolong is a source of B1, Niacin, B6 and B12, biotin and pantothenic acid support these functions.

DRINK WHEN YOU’RE THIRSTY Your body has an incredible ability to self-regulate, so there is no need to overthink your hydration plan. We recommend that everyone drink 6-8 glasses of water per day to stay hydrated, but keep in mind that sweat rates will vary tremendously between athletes depending on a number of factors, such as fitness level and body size. For this reason, there is no set amount of additional hydration you will need on days you are working out. You can help stay hydrated by simply

drinking more water or Hydrate when you’re thirsty. As a general guide, try to drink about 15 minutes before you train.

HYDRATION DURING COMPETITION While severe dehydration does impair performance, be careful of being over zealous with fluid consumption. It is highly unlikely, given the time it takes to complete a 5K, that dehydration will be any risk to competitors. Take advantage of aid stations offering fluids to keep your palate wet, but do not preoccupy yourself with fears of dehydration during your race.

REHYDRATING AFTER EXERCISE Dehydration after a particularly long or intense exercise bout can, however, impact performance in the subsequent days. Empirically, we feel best if we’re well hydrated soon after workouts. Science demonstrates that electrolytes enhance rehydration significantly. To get the most out of each training session, begin the session fully hydrated and continue to drink after the completion of your exercise.

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WEEK THREE QUICK START

01 Your mind and body are now ready for training to kick into a higher gear.

SEE PAGE 30 FOR MORE INFO

02 Training will consist of moderate-to-intense aerobic intervals lasting between 20 to 60 minutes. SEE PAGE 30 FOR MORE INFO

03 Protein intake must accompany your training regimen.

SEE PAGE 30 FOR MORE INFO

04 Itâ&#x20AC;&#x2122;s always best to have a post-workout shake

after training for proper post-workout recovery. SEE PAGE 30 FOR MORE INFO

05 Avoiding a post-workout meal is a mistake that is sometimes made in order to cut calories. SEE PAGE 31 FOR MORE INFO

06 Herbalife24 recovery products feature a unique blend of proteins, carbohydrates and amino acids. SEE PAGE 32 FOR MORE INFO

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WEEK THREE BUILD YOURSELF UP After establishing the basics of fitness in Week One and starting to build your aerobic base in Week Two, now you will begin to add intensity to your workouts in preparation for the 5K. As with all weeks in this program, try to focus on a balance between pushing yourself and allowing enough time to fully recover. One of the goals of the more intense workouts in Week Three is to train your body to work harder under high-stress conditions. Through moderate to intense training sessions, with aerobic intervals lasting up to 20 minutes or longer, your body will learn to produce, and then effectively clear, lactic acid.

NUTRITIONAL TOPIC: DIETARY PROTEIN AND RECOVERY PROTEIN GIVES YOU POWER In order to reap the benefits of all your training, protein intake must accompany your hard work. When exercising, muscles

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enter into a breakdown phase. Protein, and the amino acids of which it’s composed, is the key to lessening this breakdown and decreasing the amount of time to rebuild. This can offer long-lasting, positive effects on your muscles.

AMINO ACIDS Think of amino acids as bricks that can be rearranged to build an enormous diversity of proteins – everything from our muscles to our hair to our skin. However, because humans can’t produce all 22 standard amino acids, some must be obtained from our diet. These are known as essential amino acids, or EAA. Three of these essential amino acids –leucine, isoleucine and valine – are known as branched-chain amino acids, due to their branch-like structure. These are often the topic of discussion in sports nutrition because they are thought to be very effective for encouraging muscle synthesis after workouts.

POST-WORKOUT RECOVERY When many people think of postworkout recovery, they think of protein. But it’s really only one of two elements that play an essential role in recovery by promoting the synthesis of new muscle. The other element, and often less emphasized, is the replenishment of glycogen. In other words, it’s important to replace the carbohydrates your body burns as a fuel source during exercise. Both Herbalife24 Rebuild Strength and Herbalife24 Rebuild Endurance can be valuable tools to replenish protein and carbohydrates for your post-workout recovery.

THE METABOLIC WINDOW It’s advised that you take both carbohydrate and protein as soon as possible after the completion of your workout, specifically within the first 30 minutes. This is the time when your body is primed for the absorption of nutrients to ensure that you get the most out of both your training and recovery nutrition. Recovery shakes like Herbalife24 Endurance and Herbalife24 Strength can be useful at this time when

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appetite can be low.

PROPER WEIGHT MANAGEMENT If youâ&#x20AC;&#x2122;re a runner focused on weight management, you may be tempted to avoid a post-workout meal as a way to cut calories. However, this is a mistake and it could actually result in the exact opposite effect desired. Instead, indulge in a rich recovery shake that is full of proteins and carbs, which is what your body needs to promote recovery and to ensure you are ready for your next training session.

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HERBALIFE24 RECOVERY OPTIONS FOR YOUR 5K TRAINING HERBALIFE24 PRODUCTS Each Herbalife24 recovery products features a unique blend of proteins and carbohydrates tailored specifically for different activities. We’ve engineered blends using combinations of complete milk protein, containing whey, casein and other amino acids – pure whey protein as well as purified casein protein. Herbalife24 Rebuild Endurance is formulated for consumption after intense, long aerobic exercise – specifically for long-distance runners, cyclists, triathletes, swimmers and soccer players. If you were breathing heavily because of your workout for longer than one hour, Rebuild Endurance is your best bet. Herbalife24 Rebuild Strength is formulated for consumption after resistance training but is also great after low-intensity or short-duration

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aerobic activity. Most of the workouts in the “5 Weeks to 5K” program are best fitted for Rebuild Strength. As an athlete, the most important thing you can do is to listen to your body. If you’re craving carbs after a strenuous workout, even though you were in the gym lifting weights, Rebuild Endurance might be what your body needs. In contrast, even though running is an “endurance” sport, Rebuild Strength is probably more appropriate for 5K training due to the relatively short length of your runs and the modest intensity of your training sessions.

HERBALIFE24 SUGGESTION REBUILD ENDURANCE Designed for recovery with carbohydrates to support muscle glycogen replenishment and protein to rebuild muscle post exercise.

REBUILD STRENGTH

Designed for recovery after resistance or anaerobic exercise. High in protein to support muscle mass growth and maintenance and with carbohydrates to help you refuel.

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WEEK FOUR QUICK START

01 Training volume will begin to reduce while your training intensity increases. SEE PAGE 36 FOR MORE INFO

02 During physical exertion, your body relies on two primary fuels: fat and carbohydrates. SEE PAGE 36 FOR MORE INFO

03 You can train your body to burn fat. SEE PAGE 36 FOR MORE INFO

04 Carbohydrates provide increased fuel as your workout intensity increases. SEE PAGE 37 FOR MORE INFO

05 Carbohydrates fuel your overall athletic performance and promote recovery.

SEE PAGE 37 FOR MORE INFO

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WEEK FOUR FROM RUNNING TO RACING In Week Four, you will get to push the boundaries of your fitness. The most important sessions in this phase will be focused on pushing the threshold of your maximum level of sustainable effort. You will achieve this by doing intervals lasting between 30 seconds to 10 minutes. These more intense efforts will fine-tune your fitness and get your body from running shape to racing shape. Keep in mind that as your training volume begins to reduce and your training intensity continues to increase, more recovery time will be needed. This is where you reap the benefits of all the training you have done, so work smart and show the world what you can do!

NUTRITIONAL TOPIC: FUELING INCREASE YOUR ENERGY DURING EXERCISE During physical exertion, your body relies on two primary fuels: fat and

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carbohydrates. When intensity is low, fat contributes about 90 percent of the fuel required for exercise. At high intensities, carbohydrate can constitute 90 percent or more of the energy used. Your body has a remarkable ability to modulate between these two energy sources, but a good training program can actually help refine this ability even further.

TRAIN YOUR BODY TO BURN FAT Many professional athletes perform base training in the preseason, characterized by long hours and low intensity. This phase of training prepares them for the higher-intensity work required for competition. This type of training also enhances the bodyâ&#x20AC;&#x2122;s ability to burn fat and increases metabolic efficiency, which can later help them to maintain high levels of effort with greater ease. In fact, trained endurance athletes can metabolize nearly 50 percent more fat during exercise than an untrained individual, indicating they are less reliant on carbohydrates for energy. This is beneficial

because, as we talked about previously, fat is a much more abundant fuel source for our body than carbohydrates. Low-intensity training also allows an athlete to burn a lot of calories (including more calories from fat) without dramatically increasing hunger later in the day. Typically, high-intensity workouts will result in an athlete craving carbohydrates because their body was relying on stored carbohydrates for fuel while exercising, rather than fat. This is why it is important that you run slowly (as emphasized numerous times) in the early phases of the plan, even though you may not feel like you are working that hard.

HIGH-INTENSITY TRAINING As workout intensity increases, reliance on carbohydrates for fuel increases as well. For this, we utilize two forms of glucose: glucose in the blood known as blood sugar, and a form of glucose stored in muscle and the liver, called glycogen. Most people have enough stored energy to exercise for about an hour at maximum intensity before depleting

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glycogen. If they do not eat after that point, their performance will sharply decline. To put that in perspective for running, a typical marathon requires about 2,000 calories of energy, roughly the bodyâ&#x20AC;&#x2122;s entire reserve. While a car may drive at any speed the driver wants it until the fuel is gone, our glycogen reserve is different. Performance gradually decreases as our fuel, or glucose, is depleted.

CARBOHYDRATES FUEL PERFORMANCE It has long been known that carbohydrate intake improves exercise performance, especially in events lasting longer than 45 minutes. But how do we know for sure? In a classic study from 1986, two groups of cyclists pedaled at a moderate intensity (70 percent of VO2 max, or maximum effort) until exhaustion. One group consumed only water and the other consumed carbohydrates. As you might expect, the group that consumed water stopped after three hours, whereas the group that

consumed carbohydrates was able to pedal for four hours. From this and other studies, we have learned that the ingestion of carbohydrates spares the athleteâ&#x20AC;&#x2122;s internal glycogen storage, allowing them to exercise longer at higher intensities. In addition, we have learned that consuming carbohydrates helps speed recovery for the next workout session.

CARBOHYDRATES HELP SPEED RECOVERY Although carbs are primarily thought of as important for fueling during exercise, their consumption can actually have an effect on how your body recovers after a workout as well. It does this by reducing the loss of muscle and liver glycogen, thereby shortening the time required to fully replenish these levels.

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WEEK FIVE QUICK START

01 Make sure you show up to the starting line fresh, rested and properly fueled for excellence. SEE PAGE 40 FOR MORE INFO

02 What you eat for dinner two nights before your race will impact your performance. SEE PAGE 40 FOR MORE INFO

03 Eat a normal meal that contains a combination of carbs, protein and some healthy fats the morning of your 5K. SEE PAGE 40 FOR MORE INFO

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WEEK FIVE PLANNING YOUR RACE DAY You have worked so hard over the last four weeks, now is the time to take it to the finish line! The nutrition tips you have learned from the “5 Weeks to 5K” program are especially important in the days leading up to your event. Make sure you show up to the start line fresh, rested and properly fueled for excellence.

TWO NIGHTS OUT What you eat for dinner two nights before your race will impact your performance more than any other meal. This should be your carbo-loading night, the time for you to splurge on extra pasta, sweet potatoes or other carbohydrates. This will ensure that your body’s carbohydrate stores are fully topped off and that you will have as much fuel in the tank as possible. Keep in mind, however, that for a short race like a 5K, carbohydrate loading is not as critical as it would be for an endurance

event or a marathon. For your purposes, we recommend eating about 50 g to 75 g carbs for dinner, or about 0.5 g of carbs for every pound of body weight, as well as about 30 g of protein.

THE DAY BEFORE Try to avoid excess salty and fatty foods and alcohol the day before the event. On the other hand, suddenly trying to over-engineer your nutrition program will not help you at this point either. The key is to consume foods you normally eat instead of trying anything drastic that may upset your system. If possible, focus on getting a balance of carbohydrates, lean proteins and some healthy fats.

THE MORNING OF THE RACE Try to eat a light breakfast or enjoy a shake approximately two hours before the start of your event but try to have practised with a particular breakfast during training to ensure it works for you.. Strive to consume

a combination of carbs, protein and a small amount of fat. In the early parts of this program, we suggested a number of healthy meal options to consume prior to any exercise. You can revisit any of those, or you can also rely on Herbalife24 Formula 1 Sport for your morning nutrition. Prepare Formula 1 Sport as you normally would and be confident that you have properly fueled your body and are ready to perform.

PRERACE NUTRITION Begin your warm-up about 30 minutes before the gun goes off, keeping it light so as not to burn energy unnecessarily. Be sure to time your warm-up, so you finish just before the race starts. While warming up, sip on about 250 ml of Herbalife24 Hydrate or a half serving of Herbalife24 Prolong but make sure you have tried this out in training.

YOUR PHYSICAL WARM-UP training

Warm up as you would on any day. Perform about 5 to 10

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minutes of easy jogging and add in three to four accelerations lasting five to ten seconds each. Work through your normal stretching routine, helping to loosen up your muscles and increase your range of motion. Remember, you are warming up just enough to get the blood flowing and your legs moving, but don’t overdo it – when the gun goes off, you’ll want to leave it all on the course.

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PROGRESS LOG BEGINNER

DAY 1

LEGEND Walk

Medium Pace Hard Pace Sprint Gym Day Off/ Rest

2 3 4 5

DAY 3

NOTES:

20 MIN

NOTES:

Jog Easy Pace

DAY 2

30 MIN NOTES:

8 MIN

4 MIN

NOTES:

10 MIN

NOTES:

3 MIN

NOTES:

10 MIN

OR NOTES:

3 MIN

NOTES:

RACE WEEK

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DAY 4

DAY 5

2 MIN

NOTES:

DAY 6 OR 2 MIN

NOTES:

4 MIN

2 MIN

NOTES:

2 MIN

4 MIN

2 MIN

6 MIN

2 MIN

8 MIN

30 MIN

NOTES:

OR NOTES:

4X NOTES:

NOTES:

2 MIN

NOTES:

8 MIN

8X NOTES:

NOTES:

2 MIN

NOTES:

6 MIN

DAY 7

2 MIN

NOTES:

1 MIN

NOTES:

30 SEC

NOTES:

RACE WEEK

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PROGRESS LOG INTERMEDIATE

DAY 1

Walk

Medium Pace

Gym Crosstrain Hiking Day Off/ Rest

NOTES:

RACE WEEK

15 MIN

NOTES:

Jog Easy Pace

Sprint

DAY 3

LEGEND

Hard Pace

DAY 2

2 3 4 5

10 MIN

2 MIN

NOTES:

10 MIN

2 MIN

NOTES:

10 MIN

3 MIN

NOTES:

10 MIN

3 MIN

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DAY 4

DAY 5

10 MIN

2 MIN

NOTES:

45 MIN NOTES:

15 MIN

NOTES:

30 MIN NOTES:

30 SEC

NOTES:

15 MIN

12 MIN

NOTES:

3 MIN

NOTES:

45 MIN

NOTES:

45 MIN

NOTES:

2 MIN

NOTES:

20 MIN

DAY 7

10 MIN

45 MIN

NOTES:

5 MIN

DAY 6

10 MIN

NOTES:

3 MIN

NOTES:

1 MIN

NOTES:

30 SEC

NOTES:

RACE WEEK

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PROGRESS LOG ADVANCED

DAY 1

Walk

Medium Pace

Gym Crosstrain Day Off/ Rest

NOTES:

RACE WEEK

20 MIN

NOTES:

Jog Easy Pace

Sprint

DAY 3

LEGEND

Hard Pace

DAY 2

2 3 4 5

25 MIN NOTES:

30 MIN NOTES:

45 MIN NOTES:

10 MIN

3 MIN

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DAY 4

DAY 5 20 MIN

45 MIN

NOTES:

25 MIN

NOTES:

30 MIN NOTES:

40 MIN NOTES:

30 SEC

15 MIN

10 MIN

NOTES:

5 MIN

NOTES:

45 MIN

NOTES:

45 MIN

NOTES:

DAY 7 20 MIN

45 MIN

NOTES:

5 MIN

DAY 6

10 MIN

NOTES:

5 MIN

NOTES:

1 MIN

NOTES:

30 SEC

NOTES:

RACE WEEK

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HERBALIFE LEVEL 10 HerbalifeEMEA_5Wk-2-5K_Booklet_GN_v1.indd 50

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