5w25k by lindsae baldes

GET READY TO RUN

5WK-2-5K

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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 program 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 program will give you all of the information you need to get you running your first 5K race in just 5 weeks. We have organized 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 utilizes the basics of periodization 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

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

HAMSTRING STRETCH

ADDUCTOR STRETCH

NUTRITION AT A GLANCE The backbone of a good workout is nutrition – the fuel you put in your body. In order to maximize your results and 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. It’s best to eat during or within 30 minutes after your run. After that window, your cells will not absorb the valuable nutrients as well and it may affect your recovery. 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. Try to plan daily meals so that you consume carbs primarily in the morning, 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 healthy 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 candy 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 water per day to assure that all your systems function correctly. Many athletes like to use an electrolyte supplement to support proper muscle function. Consider using Herbalife24 products, Hydrate and Prolong, prior to or during your run, in order to maintain performance, reduce fatigue and reduce recovery time.

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.

HERBALIFE24 SUGGESTION FORMULA 1 SPORT Quality performance starts with solid nutrition. Taken any time of the day, this healthy meal is specifically formulated for an athlete’s daily dietary needs.

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

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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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

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. Thirty 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.

HERBALIFE24 SUGGESTION HYDRATE A low calorie source of bioavailable electrolytes designed for advanced hydration. Whatever your activity level, it can be taken any time of the day – morning, during workouts or even at night to maintain body fluid levels.

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CARBOHYDRATE SPORTS DRINKS You are training your body to burn fat instead of carbohydrates. But don’t throw out those carbohydrate-containing sports drinks just yet. Products like Herbalife24 Prolong can still aid in your success for a few different 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.

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 Color-rich fruits and vegetables should be a staple in all diets but are particularly important for the active individual or athlete. Everyone experiences stress in his or her daily life. This causes harm to the body in the form of oxidation. And, 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 antioxidant-rich fresh fruits and vegetables, which contain essential nutrients to help offset these negative effects.

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 sugars, 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 candy are sources of carbohydrates, they also cause a rapid increase in blood sugar. These spikes cause rapid swings in our energy levels. Complex carbohydrates are digested more slowly and provide a steady source of energy. Good sources of complex carbohydrates include whole grains, such as barley or millet; seeds, like quinoa; brown rice; yams with skin; and fruits and vegetables.

FATS 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 foods high in

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cholesterol. In some people, elevated levels of cholesterol can be linked to cardiovascular disease. When choosing animal-based proteins, opt for lean cuts of meat with less marbling to help to cut down on unnecessary saturated fat intake. Understanding the other kinds of fats gets more complicated; some are good and some can be bad. Unsaturated fats can be divided into two categories: monounsaturated and polyunsaturated fats, or PUFAs. 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. It should be noted that not all PUFAs are healthy – deep-fried foods are often fried in oils high in PUFAs. And although both omega-3 and omega-6 fats are necessary for our survival – it is not the case that “more is better.” What is most important is a healthy balance between the two, targeting a ratio of roughly 4:1 omega-6 to omega-3. The downside of eating fried foods is not only they are calorically-dense (high in fat), but they can be extremely rich in omega-6 fat, throwing off this precious balance with omega-3’s, which can be harder to come by.

The healthy form of PUFAs are the omega-3 fatty acids, which we tend to have far too few of 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 20-40 times more omega-6 than omega3s. Ideally, one should keep general PUFA intake low, but focus on increasing omega3s relative to omega-6â&#x20AC;&#x2122;s. Good sources of Omega-3â&#x20AC;&#x2122;s are fatty, cold water fish like salmon and sardines, both of which are rich in EPA and DHA, the two key forms of omega-3 fats used by our bodies. While flaxseeds are rich in omega-3s, they contain a form of omega-3 called ALA, which isnâ&#x20AC;&#x2122;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. As for cooking oils, we recommend olive oil, coconut oil and canola oils, which are relatively low in the omega-6 linoleic acid, and recommend avoiding sunflower, safflower and grape-seed oils for the converse reasoning. Also, avoid margarine, which is almost entirely omega-6 fat, and can also contain another unhealthy form of fat called transfat.

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. To meet the protein needs of your body, most health agencies list the bare minimum protein intake at about 0.7 g/kg of body weight, or about 50 g/day for an average 150 lb

person. For general health, we recommend about 1 g/kg, or about 75 g for a 150 lb person. Why more? Protein in a diet is especially important for three reasons: The main reason is its superior ability to help make you feel full, reducing the urge to snack and overeat. Studies also show that if you eat protein, instead of fats or sugars, you are more likely to gain fat-free mass rather than add body fat. And finally, protein is the most valuable nutrient for building muscle. Exercise stimulates muscle

growth by signaling to cells to enter a building phase and to begin protein synthesis. In order to rebuild stronger, this phase is a time when protein-intake demands are especially increased. For athletes engaged in training, we recommend consuming about 1.5 g/kg of body weight, or about 105 g/150 lbs. Below is a chart to help you gauge approximately how much protein individual people or athletes may need. As always, experiment to see what feels right with your body, and consult a doctor before making dramatic dietary changes.

RECOMMENDED DAILY PROTEIN INTAKE* BODY WEIGHT (LBS) 100 110 120 130 140 150 160 170 180 190 200 210 220 230 240 250 MINIMUM (G)

30 35 40 40 45 50 50 55 55 60 65 65 70 75 75 80

AVERAGE (G)

45 50 55 60 65 70 75 75 80 85 90 95 100 105 110 115

ATHLETES (G)

70 75 80 90 95 100 110 115 125 130 135 145 150 155 165 170

*Note: That at extreme ends of weight, protein needs are not linear. Please consult a doctor before making dramatic dietary changes.

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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, a blend of milk, beef, chicken, pork, fish, soy and grains is necessary to facilitate muscle repair, help to feel full and have favorable outcomes on body composition. 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.

PREWORKOUT MEALS Consuming a low-glycemic meal approximately two hours before exercise can have a positive impact on performance. Ideally, these meals will provide your body with the essential complex carbohydrates to energize your workout and moderate amounts of protein and fat to help regulate insulin levels and keep blood sugar levels from spiking or crashing too quickly. Examples of great low-glycemic meals include Herbalife24 Formula 1 Sport with fresh fruit and non-fat milk, whole-wheat bread with almond butter or oatmeal with nuts and berries and an egg on the side.

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 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.

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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.

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 optimal health. SEE PAGE 24 FOR MORE INFO

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

04 Sodium, potassium, magnesium and B-vitamins help support endurance training. 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

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.

NUTRITIONAL TOPIC: HYDRATION STAYING HYDRATED – A NUTRITIONAL KEY How much fluid does the average, healthy person need in a day? About 2.5 liters that 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. Unfortunately, for many people looking to slim down on weight, signs of thirst are often mistaken for hunger, ultimately causing them to eat high-energy, low-substance foods for immediate satisfaction. So, during exercise, we recommend drinking water or Herbalife24 Hydrate to hydrate your body with bioavailable electrolytes.

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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 of this excess heat by relying on evaporative cooling through its sweat mechanism. Sweat rates vary from athlete to athlete, but typically range between 0.5 to 2 liters per hour, depending on the intensity of exercise, outside temperature and humidity.

SODIUM AND ELECTROLYTES While sweating is valuable for keeping you cool, you lose vital minerals, known as electrolytes, in the process. An electrolyte-containing beverage can help replace these minerals like sodium and potassium, while you rehydrate.

Potassium is required for maintaining proper water balance within the body, for rehydration and for supporting muscle contraction during exercise. Magnesium, another electrolyte, is critical for accurate DNA replication as well as the synthesis of new proteins that help build muscle. Since salts take different forms, some are more bioavailable, or readily absorbed by the body, than others. Herbalife24 Hydrate and Herbalife24 Prolong are excellent sources of bioavailable salts, such as calcium lactate, sodium citrate, and potassium gluconate, to support your training.

B-VITAMINS While B-Vitamin deficiency is rare in most healthy people, critical for normal energy metabolism for proper neuronal function, making powerful supplement during exercise.

very it is and it a

DRINK WHEN YOU’RE THIRSTY Your body has an incredible ability to self-regulate, so there is no need to overthink your hydration plan. Remember, 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 hydration you will need. When you are working out, you can stay hydrated by simply drinking when you’re thirsty.

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

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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 It 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

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 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 very effective for encouraging muscle synthesis after workouts. Of these three, leucine is the most important for stimulating muscle development. It not only acts as a building block but also acts as a signal, telling muscles to enter into the building phase.

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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. There is strong scientific evidence that carbohydrates taken in combination with protein after exercise can enhance how your mind and body adapt to increased training intensity. 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 your recovery shake 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.

PROPER WEIGHT MANAGEMENT If you’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. This will cause your insulin to rapidly respond and will decrease the likelihood that you will crave sugar later in the day – when your body’s insulin will be less responsive.

HERBALIFE24 RECOVERY OPTIONS FOR YOUR 5K TRAINING: HERBALIFE24 PRODUCTS Each Herbalife24 recovery products feature a unique blend of proteins, carbohydrates and amino acids 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. Whey protein was once considered the gold standard of recovery for its rapid digestion. However, research now suggests that a combination of rapidly digested proteins like whey and amino acids, as well as slower digested protein sources like soy and casein, yield high muscle-synthesis rates over a multi-hour period.

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. Rebuild Strength is formulated for consumption after resistance training but is also great after low-intensity or short-duration aerobic activity. Most of the workouts in the “5 Weeks to 5K” program are best fitted for Rebuild Strength. Keep in mind that there are no right or wrong nutrition products. 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 Rebuild Endurance is formulated for consumption after intense, long aerobic exercise – specifically for long-distance

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HERBALIFE24 SUGGESTION REBUILD ENDURANCE Designed to speed recovery with a unique carbohydrate/protein blend that supports muscle glycogen replenishment and rebuilds muscle during the critical postexercise period. REBUILD STRENGTH

Enhance sustained muscle building and recovery. High in protein with carbohydrates, specially blended to deliver amino acids to fatigued muscles post aerobic exercise.

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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 improve your overall athletic performance and recovery. SEE PAGE 37 FOR MORE INFO

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

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

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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

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 IMPROVE 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 stores, 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

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. 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.

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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. You can also consider using a serving of Herbalife24 Prepare. However, if you are going to use Prepare, be sure that you have experimented with it first on a hard training run before race day. This is because the caffeine can have different effects on different people, and it’s best to know how your body will respond. This is especially true because anything that is new to you will also be mixed with all the adrenaline that will be pumping through your body.

YOUR PHYSICAL WARM-UP Warm up as you would on any training day. Perform about 5 to 10 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.

CONGRATULATIONS AND GOOD LUCK! 41

PROGRESS LOG BEGINNER

DAY 1

LEGEND Walk

Medium Pace Hard Pace Sprint Gym Day Off/ Rest

2 3

DAY 3

NOTES:

20 MIN

NOTES:

Jog Easy pace

DAY 2

30 MIN NOTES:

8 MIN

4 MIN

NOTES:

10 MIN

OR NOTES:

3 MIN

NOTES:

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

NOTES:

2 MIN

NOTES:

OR 6 MIN

2 MIN

8 MIN

30 MIN

NOTES:

OR NOTES:

NOTES:

8 MIN

8X NOTES:

NOTES:

2 MIN

NOTES:

6 MIN

DAY 7

2 MIN

NOTES:

1 MIN

NOTES:

30 SEC

NOTES:

RACE WEEK

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

10 MIN

2 MIN

NOTES:

2 MIN

NOTES:

3 MIN

NOTES:

10 MIN

3 MIN

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DAY 4

DAY 5

10 MIN

2 MIN

NOTES:

45 MIN NOTES:

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

15 MIN NOTES:

5 MIN

DAY 6

10 MIN

NOTES:

3 MIN

NOTES:

1 MIN

NOTES:

30 SEC

NOTES:

RACE WEEK

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:

30 MIN NOTES:

40 MIN

NOTES:

15 MIN

10 MIN

NOTES:

5 MIN

NOTES:

45 MIN

NOTES:

30 SEC

20 MIN

NOTES:

45 MIN

NOTES:

DAY 7

NOTES:

45 MIN

25 MIN NOTES:

5 MIN

DAY 6

10 MIN

NOTES:

5 MIN

NOTES:

1 MIN

NOTES:

30 SEC

NOTES:

RACE WEEK

HERBALIFE24 PRODUCT LINE REBUILD STRENGTH Rebuild Strength is perfect for training runs that are fairly short in time or not too intense.

PREPARE Drink Prepare before an intense workout and your energy will keep up with your level of training.

HYDRATE After running for 20 minutes or less, your body needs to maintain fluids and electrolytes so drink Hydrate to replenish your system.

PROLONG Prolong is unique because it works it best when your running intensity is high and the distance is long.

RESTORE Restore can help combat the stress and fatigue you might experience after daily training.

REBUILD ENDURANCE If your runs last longer than one hour and the level of training is moderate to intense, Rebuild Endurance will help you get the most out of your workout.

FORMULA 1 SPORT F1 should be used daily, as a healthy meal and as fuel two hours before a workout.

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