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 Stretches5-minute walkWorkout:10 minutes of RPE 4-510 minutes of RPE 6-710 minutes of RPE 4-5Cool-down:5-minute walkStatic StretchesPre-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!

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