Back2Basics - Week 3: 40 minute Light Tempo (Intergalactic Intermediate)

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Welcome, Intergalactic Intermediates, to Week 3 in the Back2Basics running program! Today we're introducing a very light "speed" session to your routine with a focus on light tempo running. We'll discuss what a tempo run is, how it benefits your training, and incorporate practical fueling and hydration tips to enhance your performance. Let's get started!

Warm-up:
Dynamic Stretches
5-minute walk

Workout:
10 minutes of RPE 4-5
10 minutes of RPE 6-7
10 minutes of RPE 4-5

Cool-down:
5-minute walk
Static Stretches

Pre-Run Nutrition and Hydration: Focus on easily digestible carbs like a banana or oatmeal, and small amounts of protein such as Greek yogurt, about 1 hour before running. Drink water regularly leading up to the run and consider a pre-run electrolyte drink like Skratch or Nuun.

Carbohydrate Intake and Menstrual Cycle Phases: During the follicular phase, women can benefit from higher carbohydrate intake due to improved insulin sensitivity. Adjust your fuel accordingly to maintain energy levels.

Mid-Run Fueling and Hydration: Use gels like GU, Clif, SIS, Maurten, Huma, UCAN, or energy chews every 45-60 minutes during long runs. Alternate between water and electrolyte drinks (LMNT, Gatorade Zero, Liquid IV) to maintain hydration and electrolyte balance.

Post-Run Nutrition and Recovery: Consume protein and carbohydrates within 30 minutes to an hour post-run for muscle repair and glycogen replenishment. Aim for approximately 0.55-0.68 grams of carbohydrates and 0.1-0.33 grams of protein per pound of body weight.

Don’t forget to share your recipes, fueling suggestions, and high fives in the group. 

Let's motivate each other and grow together!