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5 WEEKS TO 5K TO HELP YOU HIT YOUR

LEVEL 10

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KEEP IT SIMPLE Equipment is no excuse

WHAT YOU NEED• Running shoes• Comfortable athletic clothes• A watch

SETTING EXPECTATIONS ENABLES SUCCESS• Your first few runs may be challenging – and this is good!• You will likely be sore – congratulations for taking your body

to new places!• Be sure to stretch, warm up and cool down to minimize soreness

and reduce risk of injury

GETTING STARTED

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A PROPER WARM-UP FOR EVERY RUN• Can enhance the quality of each run• May reduce the risk of injury• Can increase your level of enjoyment by reducing minor aches, soreness, and

tightness

STRETCH BEFORE AND AFTER EACH RUN• Dynamic stretching / mobilisation is essential prior to a run to help increase

blood flow to muscles• Static stretching after a run, once muscles are already loose, can help increase

flexibility over time

GETTING STARTED

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NUTRITIONAL CONCEPTSA SOLID, NUTRITIONAL FOUNDATION• Proper, balanced nutrition is important for everyone but particularly for active people• Fresh fruits and vegetables should make up the foundation of your diet• Herbalife24 Formula 1 Sport or Formula 1 Healthy Meal are both a great way to help achieve

balanced, healthy daily nutrition

EATING TO FUEL YOUR RUNSTry to eat a balance of complex carbohydrates, with a moderate amount of lean proteins and healthy fats, 2 to 3 hours before a workout.

HYDRATION• Proper hydration is important for general health and even more important for active people• Drink to thirst throughout the day and remember that as activity levels increase, fluid needs will

increase as well, due to the rise in fluid loss through respiration and sweating

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TRAINING CONCEPTSFOCUS ON TECHNIQUE• Keep a slight forward lean• Foot strike with ball of your foot• Medium stride length – do not over stride• Keep you shoulders, face and hands relaxed• Keep an engaged, but not tight core• Keep your arms bent slightly, but not tight

STAYING MOTIVATED• Log your runs in the 5K booklet or keep a journal• Train with a group whenever possible• Keep your expectations reasonable and acknowledge progress• Stay consistent and dedicated

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HYDRATEShorter, low-intensity runs do not require large amounts of carbohydrate. Sip Hydrate to help replace fluid loss without excess calories.

FORMULA 1 SPORT AND FORMULA 1HEALTHY MEALHerbalife24 Formula 1 Sport and Formula 1 Healthy Meal can provide balanced, healthy nutrition. This is perfect to consume 2 to 3 hours before a workout to top off energy stores.

REBUILD STRENGTHGreat for helping to rebuild after shorter, lower-intensity runs when high amounts of carbohydrates are not burned.

RECOMMENDEDPRODUCTS

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WEEK 1

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• Proper nutrition is key to complementing any training plan• Training and exercise can only do so much, nutrition helps

big transformation happens

FOCUS ON EATING• A variety of colourful fruits and vegetables• Lean sources of protein• Complex carbohydrates like whole grains and yams with their skin• Healthy fats high in Omega-3 fatty acids from cold-water fish, flax and various types of seeds and

nuts

AVOID EATING• Sugary foods like soft drinks and sweets• Fatty meats in excess• Foods containing highly processed and artificial ingredients

WEEK 1 NUTRITIONAL TOPICS

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UNDERSTANDING FAT BURNING• Most people that workout have the goal of burning body fat• Though more total calories may be burned during an intense workout, more calories from fat are

burned during lower-intensity workouts

UNDERSTANDING FUELLING• Carbohydrates and fats are essential for human health, and both fuel

physical activity• Lower intensity workouts are fuelled primarily by fat, whereas higher intensity activities, such as

racing a 5K, are fuelled by carbohydrates• A healthy, balanced diet contains both healthy fats and adequate,

healthy carbohydrates• Strive to consume fats with higher levels of Omega-3 fatty acids

and fewer Omega-6

HEALTHY FAT SOURCESAlmonds, hazelnuts, cashews, cold-water fish and flax

COMPLEX CARBOHYDRATE SOURCESBarley, quinoa, yams with skin, fruits and vegetables

WEEK 1 NUTRITIONAL TOPICS

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WEEK 1 KEY TRAINING CONCEPTSSTART SLOW

This is a five-week program, not a program for one week or one day. Trust the training over the WHOLE five weeks and be patient.

BUILD A BASEEven the best athletes in the world start their training by building an aerobic base – allow time for your body to adapt.

ACHIEVE SUSTAINABLE FITNESSWe’ve all experienced or witnessed someone take on an overly aggressive training plan only to quit. Our goal is to build sustainable, smart fitness day after day, week after week.

Initially, training at a lower intensity will not only help you achieve sustainable fitness, but it will train your body to become more efficient at burning fat, making you a more efficient runner.

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RECOMMENDEDPRODUCTSHERBALIFE24 HYDRATEShorter, low-intensity runs do not require large amounts of carbohydrate. Sip Hydrate to help replace fluid loss without excess calories.

FORMULA 1 HEALTHY MEAL AND HERBALIFE24 FORMULA 1 SPORT Formula 1 Healthy Meal and Herbalife24 Formula 1 Sport provide balanced, healthy nutrition. This is perfect to consume 2 to 3 hours before a workout to top offenergy stores.

HERBALIFE24 REBUILD STRENGTHGreat for helping to rebuild after shorter, lower-intensity runs when high amounts of carbohydrates are not burned.

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WEEK 2

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• As training increases, your hydration needs will increase due to more fluid being lost through sweat

• Consume 6-8 glasses of water per day for healthy hydration, and drink additional fluid while working out based on your level of thirst

STAYING HYDRATED• Consume 6-8 glasses of water for basic hydration. On days that you workout, sip additional water or

Herblalife24 Hydrate through the day based on level of thirst• Daily fluid needs are also met by eating fresh fruits and vegetables

SWEAT AND ELECTROLYTES• 75% of the energy created during exercise is turned into heat – sweating helps rid this extra heat• It’s essential to replace electrolytes lost in sweat for proper metabolic function• Hydrate can help replace electrolytes such as calcium and magnesium and vitamins such as Bs and

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WATER FACTS• 60% of your body weight comes from water• The average person needs about 2.5 litres of water per day to survive

WEEK 2NUTRITIONAL TOPICS

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THE RISK OF DEHYDRATION• Training runs for a 5K are relatively short, and the risk of dehydration is very low• The risk of dehydration during a 5K race is also low• Lightly sip a drink during training or racing, and focus mostly on post-workout rehydration

POST-WORKOUT HYDRATION• Depleted fluid levels after a workout can affect your next workout• A recovery drink like Herbalife24 Rebuild will help rehydrate after exercise, as well as help

recovery• You can also sip on Herbalife24 Hydrate through the day after exercise to help replace fluid and

electrolytes

HYDRATING DURING AND AFTER EXERCISE

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WEEK 2 KEY TRAINING CONCEPTSSTRENGTHENING YOUR FOUNDATION• Week 2 builds on the foundation laid in Week 1• Runs will begin to increase in length, though intensity is kept

very moderate• For participants starting with run-walks, walk times will begin to decrease

and runs will increase

Key concept: Keeping a moderate pace while running will not only help achieve sustainable fitness, it will train your body to use fat as a fuel source more effectively.

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RECOMMENDEDPRODUCTSHERBALIFE24 HYDRATEShorter, low-intensity runs do not require large amounts of carbohydrate. Sip Hydrate to help replace fluid loss without excess calories.

HERBALIFE24 REBUILD STRENGTHGreat for helping to rebuild muscle after shorter, lower-intensity runs when high amounts of carbohydrates are not burned.

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WEEK 3

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WEEK 3NUTRITIONAL TOPICS• Both carbohydrate and protein play a key role in recovery • Timing of recovery nutrition is key to maximizing muscle repair• Skipping post-workout recovery is not a way to increase fat loss / weight loss

PROTEIN• While working out, muscles experience damage and breakdown• Protein helps repair and rebuild damaged muscle• Athletes have higher protein needs than the average person

AMINO ACIDS• Amino acids are individual units that make up proteins• Essential amino acids must be consumed through our diet for proper body function• Herbalife24 Rebuild Strength and Rebuild Endurance contain essential amino acids

Target about 1-2 g of protein per kg of body weight per day – that’s 75-150 g of protein for a 150 lb person per day.

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WEEK 3NUTRITIONAL TOPICSPOST-WORKOUT RECOVERY• Full recovery requires both carbohydrate and protein• Protein helps rebuild muscle• Carbohydrate helps replenish glycogen, one of your body’s fuel sources depleted during exercise• Herbalife24 Rebuild Strength and Rebuild Endurance contain a combination of protein and

carbohydrate for enhanced recovery

EXAMPLES OF RECOVERY FOODS• Herbalife24 Rebuild Strength• Herbalife24 Rebuild Endurance• Yogurt with fruit• A chicken burrito with rice and beans• A shake with milk and fruit

THE METABOLIC WINDOW Your body is primed to absorb nutrients immediately after a workout, so it’s best to consume recovery nutrition as soon as possible after you finish your workout – ideally within 30 minutes

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WEEK 3 KEY TRAINING CONCEPTSINCREASED RUN LENGTH• Running a 5K requires you to be able to cover 3.1 miles on your feet• Runs will gradually increase in length to build you up to this distance

INTERVAL TRAINING: BODY AND MIND• Runners doing the advanced plans start to see intervals in Week 3• This trains the body to sustain higher workloads for longer• Interval training also helps train the mind to deal with higher intensity effort• Now is the time to run hard when prescribed, and rest when prescribed

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RECOMMENDEDPRODUCTSHERBALIFE24 PROLONGHigher intensity, longer runs require carbohydrate as a fuel source. Prolong can help fuel these runs.

HERBALIFE24 REBUILD ENDURANCEWith a higher percentage of carbohydrate to protein, Rebuild Endurance is great for refuelling after higher intensity runs.

HERBALIFE24 REBUILD STRENGTHIf in doubt, choose Rebuild Strength after lower to mid intensity runs.

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WEEK 4

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WEEK 4OVERVIEW TOPICSKEY NUTRITIONAL TOPICS• Carbohydrates are important for fueling higher intensity efforts• Carbohydrate consumption during a workout improves performance• Low-intensity training teaches the body to better burn fat

KEY TRAINING CONCEPTS• Week 4 is considered your “peak” week, when race preparation-specific runs occur• Training will increase in intensity in Week 4• Proper fuelling is necessary to maximise higher intensity runs

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WEEK 4NUTRITIONAL TOPICSFATS VS. CARBOHYDRATES AS FUEL• Low-intensity exercise can be fueled 90% by fat• High-intensity exercise can be fuelled almost entirely by carbohydrate• The body switches back and forth between these fuel sources as necessary

TRAIN YOUR BODY TO BURN FAT• You can actually train your body to burn more fat during exercise• Increasing fat burning can make an athlete more efficient and better able

to perform as physical demands increase• You can teach the body to burn more fat during low-intensity

aerobic exercise

Trained endurance athletes can burn up to 50% more calories from fat.

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WEEK 4NUTRITIONAL TOPICSCARBOHYDRATES AND PERFORMANCE• Science has shown us that carbohydrates help improve performance• Carbohydrates help spare the body’s internal fuel source, called glycogen• Consuming carbohydrate is particularly important for exercise lasting longer than 45 minutes

CARBOHYDRATES AND RECOVERY• Carbohydrate is not only important for performance• Restoring muscle and liver glycogen is essential for recovery• Carbs help restore glycogen, shortening the amount of time for the body

to fully recover

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WEEK 4 KEY TRAINING CONCEPTS• Intervals in Week 4 will help train the threshold effort you can sustain for a period of at

least 10 minutes

• As training intensity increases, overall training volume will reduce

• It’s important to decrease volume to ensure the program’s most difficult, and arguably most important, sessions are completed with high-quality effort

• Following the program up to this point will ensure that you are able to get the most out of these key preparation runs for the race

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RECOMMENDEDPRODUCTSHERBALIFE24 PROLONGHigher intensity, longer runs require carbohydrate as a fuel source. Prolong can help fuel these runs.

HERBALIFE24 REBUILD ENDURANCEWith a higher percentage of carbohydrate to protein, Rebuild Endurance is great for refuelling after higher intensity runs.

HERBALIFE24 REBUILD STRENGTHIf in doubt, choose Rebuild Strength after lower to mid intensity runs.

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WEEK 5

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WEEK 5OVERVIEW TOPICSKEY NUTRITIONAL TOPICS• Do not alter your nutrition dramatically the week before the race – keep

it simple• Avoid excessively salty and fatty foods, as well as alcohol• Be sure to eat something light for breakfast in the morning before the race

KEY TRAINING TOPICS• Rest is the most important thing you can do during Week 5• Trust the program and show up on race day with confidence• Be sure to include a warm-up similar to any training day before the race

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FUELLING THE WEEKBEFORE YOUR 5K RUN• Putting quality fuel in the tank the week before your race

is important

• Eat the same healthy foods you would typically, do not tryto do too much by changing your diet

• Carb loading is not essential for a 5K run, so avoid a bigcarb-binge before your race

• Eating normal, or slightly elevated, amounts of healthy carbohydrates is a good idea to keep fuel stores topped off

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RACE MORNING

Nutrition• Eat a light, balanced breakfast to help

top off the tank 2 to 3 hours before the start

• Sip on Herbalife24 Hydrate or Prolong while warming up

Warm-up• A mild, dynamic warm-up will help

prepare your body for the demands of racing

REST AND RECOVER• Week 5 is not the time to “squeeze

in” training

• The best thing to do is rest and show up to the start fresh

• A few, very short and hard but controlled efforts will help fine tune your body for racing

• Do not over do it – the workis done!

Nutrition during your 5K run is not critical, though a few sips of Prolong or Hydrate during the race may be beneficial.

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RECOMMENDEDPRODUCTSFORMULA 1 HEALTHY MEAL AND HERBALIFE24 FORMULA 1 SPORT Be sure to eat a healthy meal 2 to 3 hours before your race. Formula 1 shakes are perfect for this.

PROLONGSipping a small amount of Prolong will help provide your body with the fuel it needs to race hard.

REBUILD ENDURANCEAfter your 5K run is complete, drink a serving of Rebuild Endurance within 30 minutes of crossing the line to help refuel.

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HAVE FUNAND GOOD LUCK!