5K – 10K Distance Events

Top 3 Wins in 7 Days

Win 1

Arrive at practice fueled.

Win 2

Recover faster after hard sessions.

Win 3

Cut race-day stomach issues.

THE PROTOCOL

Before

3 hrs: meal (bagel + PB + banana) → 30 min: small snack (applesauce)

During

5K = nothing needed | 10K = sip water at aid station

After

Within 30 min: chocolate milk + banana (30g carb / 20g protein)

Eat 1–4 g carbs/kg body weight 3 hours before your race

Sip 5–7 mL/kg water in the 2 hours before the gun

Have your recovery snack ready in your bag BEFORE you race

Timing
Guide

BEFORE

3 hrs: meal (bagel + PB + banana) → 30 min: small snack (applesauce)

DURING

5K = nothing needed | 10K = sip water at aid station

AFTER

Within 30 min: chocolate milk + banana (30g carb / 20g protein)

Audience Focus

Use this as your weekly execution checklist before key training and races.

Mistakes

✗

Trying a new food on race day — practice in training first!

✗

Skipping breakfast because of nerves

✗

Waiting 2+ hours after the race to eat

Coach Luke's Tip

"I tell my athletes at Palmer Ridge: your pre-race meal is not the morning of — it's the night before. A big pasta dinner does more than a nervous breakfast."

Learn more at aspireperformancerd.com

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The Full Guide

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