The Medical Center 10k Classic

Physical Activity Readiness Assessment

Training Schedules

Eating For Energy

Improving Your Cardiovascular Fitness

Keeping Your Cool

Stretching

Warming-Up & Cooling-Down

Final Preparations for the Big Event

FINAL PREPARATIONS

Training

• Start cutting back on your training a week before the event. This is called tapering.
• Don't add anything new to your training program this week.
• Take a day off of training on Friday.

Diet

• Eat moderately the night before. Again, nothing new. You don't need to overeat on carbohydrates, such as pasta. Your body will have plenty of stored energy for the race in the morning.
• For breakfast on race day, have a piece of fruit, some low-fiber cereal or toast, and milk or yogurt. Finish your meal at least two hours before your race.

What to wear

• Don't overdress.
• Dress like it's about 10-15 degrees warmer than the actual temperature.
• If it's raining, don't wear cotton. Instead, wear fabric that doesn't absorb water, such as nylon, polypropylene or other synthetic type. To keep the rain out of your eyes, wear a sun visor or ball cap. (But the weather forecast on 10/25 is for sunny skies!)

Getting there

• Remember that several streets around Western Kentucky University will be blocked and parking lots may be far from the starting line.
• Give yourself plenty of time to get there.
• Plan to arrive about one hour before your event time.

Warm-up

• Walk or jog slowly for about 10-30 minutes and include a few speed bursts.
• Finish up with a 5-10 minutes of gentle stretching.

Attitude

• No stress!
• Stress burns stored carbohydrates, so relax!
• Enjoy and be proud! You've really accomplished something!