Need a push from someone to encourage you to start running? How about Decathlon Coach app!
We will be following you on a 6 week program that will enable you to run 7km at the DecathlonxGetActive Race. Get your shoes and running gear ready, it's going to be a great 6 weeks!
Welcome to the final week of training!
The race is just around the corner and this is the final week to prep for it. We are going to have a light training week as the race will be coming up this Saturday.
For one last time, let’s go through my top 5 tips when training for a race. :)
This week will comprise of two training sessions only as the race will be happening this Sunday, 4th of August.
You need to rest as much as possible this week to allow your body to absorb your efforts from the past few weeks and prep for the big day on Sunday.
Most importantly, remember to eat well and hydrate this coming week!
Objective of Week 6: 7km without stopping
Begin your session by warming up your muscles!
Remember to stretch, and then start on 10 minutes of power walking. This will prepare your muscles for the physical effort for this session.
After your warm up stretches and power walk, you will run 3 km without stopping. Try to push yourself, and remain at a constant pace which is comfortable for yourself.
Remember not to tense yourself and accelerate at a high speed, this will cause you to tire out faster. Being at a comfortable pace will also ensure that you can breathe comfortably!
Once you are done with your 3 km, do not sit down right away. This might lead to cramps! Doing a cool down, a 5 minute slow walk, will gradually allow your heart rate to decrease back to a normal rate.
No running in this session. Stay at home and get some rest.
The purpose of this rest is to help your body absorb the work you have done over the previous weeks.
That’s it, today’s the big day, you’re going to run 7km. Warm up before the race by stretching and doing a 5 min power walk while walking to the start line. This is really important!
Start the app once you start running and run for 7km non stop and ensure you are able to breathe comfortably throughout the race. Once you have crossed the finish line, do not sit down right away!
Instead, you will finish your session by walking for 5 minutes to warm down and recover.
Remember to cool down after each session and do not sit down right after each session. This might lead to cramps and the slow walking will help with reducing your heart rate to a normal level and get your muscles to cool down.
Don’t forget to stretch after each session. Eat well & hydrate!
Designed for running. Suitable for all high-impact sports: tennis, cardio fitness, etc.Breathable crop top with non-moulded cups, "seamless" technology Support designed for repeated impacts associated with running.
Designed for Women who run in warm weather.Run comfortably in the summer thanks to its extensible fabric and large waistband. Its zipped back pocket allows you to bring your personal belongings everywhere.
Designed for self-massaging after sports. Allows deep massaging of muscles using the body weight.Relax your muscles with massages! The DECATHLON self-massage roller can be used on many body areas: back, thighs, calves...
Designed for runners wanting quick access to drinks as they run.a belt for carrying 2 250 ml water bottles and small items: telephone, keys, food... this belt can hold the KALENJI pouch and small bottles.
Designed for Easy to guarantee the satiety during the long time sports thanks to the dietary fiber and high quality protein with the energy supplement.
About our author:
Growing up, I was never a fan of the outdoors, but that all changed when I started hiking in my teenage years! Now, most of my trips and plans involve hiking and it allows me to clear my mind and enjoy the views that I witness at the end! :)