Training – Run for Hope

Training for the race

Run for Hope strives to provide you with the best training experience possible.

Whether you are able to attend our local training sessions, or follow one of the training plans tailored to your individual fitness level and goals wherever you live, you will love their unique, low-mileage, run-walk approach. This program is perfect for both seasoned athletes and beginners alike.
Here are a few more details:


Nashville Area Training

If you live in the Nashville area, please join us for expert-led group runs and walks taking place on Saturday mornings at scenic locations all across town.

WHEN

Starting Date:
January 6, 2018

WHERE

Time and Place
Announced in eBlast Messages


Personal Training

Don’t live close enough to join us on Saturday mornings?  No problem.  We’ve got you covered.  You’ll have access to ask our team trainer questions along the way.  Based on your fitness level and goals, select one of the training plans that fit your needs.

Then, get out your calendar and plot your course.  You’ll need to begin by the first or second week of January to complete your half marathon training plan. If you’ve already been training a while and plan to run or walk the full marathon, just pick up training on the week that matches your current mileage.

To really give your training a boost, we strongly recommend that you train with a buddy.  Research shows that it dramatically increases your chances of making a permanent lifestyle change.

Weekly Training Plans

Marathon & Half Marathon Weekly Training Plan

5K Weekly Training Plan

Training Nutrition Guidelines

Renowned nutrition and wellness consultant Eileen Myers is both an expert in fueling the body for endurance and an avid runner herself. We are delighted that she gave us permission to share her training nutrition guidelines with you. Here’s her recommendations for what you should eat before, during, and after training.

Before your run:

carb rich meal
Consume a carbohydrate-rich meal or snack to top off muscle stores. Liquid meals may be better to consume closer to the run.
Include a small amount of protein in your pre-run meal
Include a small amount of protein in your pre-run meal. Protein helps build and repair muscle tissue and may help with post-exercise soreness.


fruit smoothie
Choose low fat / low fiber meals for easy digestion.
Consider PB&J on toast, fruit smoothie, or a sandwich like a turkey & cheese.
water
30-60 minutes before the run be sure to properly hydrate. Drink water, sport drink, gel, and possibly consume a granola bar.


During the run:

Bananas
Consume adequate food and fluid to replace fluid loss and maintain adequate energy. Water and a banana are a good suggestion.
granola bars
Experiment with sports drinks and bars to find out what works best for you. Examples: Gels or gummy chews
Bites of low-fat sports or granola bars


After the run

Bananas
Restore fluid and electrolytes lost from sweating. Replace muscle fuel used during your run. Examples: Smoothie made with yogurt or added protein or sports drink or bar.

granola bars
Provide protein to aid in repair of damaged muscle tissue and to stimulate development of new tissue. Examples: Chocolate milk and turkey and cheese sandwich


Additional Guidelines

Consume adequate calories

Drink so that urine is regular and clear

Consume a diet with 50-55% carbohydrates, 20% protein and 25-30% fat

Eat 200-400 calories after a long run

Drink 6-8 ounces of fluid every 20 minutes
Eat 25-50 gm of carbohydrate for every hour of your run