Step 1
Send this to parents
This is the full version to email to families.
Subject
First 5K this week: keep the plan simple and familiar
Dear [Team Name] Families, Our first major 5K week is here, and the best thing families can do is keep the plan familiar. The athlete does not need a magic race meal. They need a routine that feels tested and predictable. The basic race-week structure is simple: - normal meals through the week, not restriction - a familiar dinner the night before - a tested breakfast with enough time before the start - one small, easy top-off if needed closer to race time - recovery food packed before leaving home The biggest mistake in the first race week is experimenting because nerves make everything feel more important. New supplements, random caffeine, and heavy or unusual foods usually create more problems than they solve. If your athlete gets nervous and loses appetite, that does not mean the plan disappears. It means the plan gets smaller and simpler. Familiar foods, smaller portions, and enough time still matter. Families also help by packing the recovery food before the race instead of treating it like an afterthought. The race may be short, but the recovery still matters for the rest of the day and the next workout. This week, we are pairing the email with the race-week planner so athletes can start the season with a routine they actually understand. If you want the free starting point first, join Aspire Runner Fueling Lab here: https://aspireperformancerd.com/runner-fueling-lab?source=coach-curriculum-email Best, Coach [Your Name]