Helpful Links & Information

ELECTROLYTES:

GUIDE TO ELECTROLYTES: https://support.runna.com/en/articles/12147111-runna-s-guide-to-electrolytes

DETAILS ON TAILWIND RAPID HYDRATION, OFFICIAL ELECTRLYTE DRINK OF THE RICHMOND MARATHON: https://tailwindnutrition.com/collections/rapid-hydration

NEW TO TAILWIND? HERE’S HOW TO FUEL, HYDRATE, AND RECOVER: https://tailwindnutrition.com/blogs/tw/new-to-tailwind-heres-how-to-fuel-hydrate-and-recover

FIRST AID:

HEAT EXHUSTION FIRST AID: https://www.mayoclinic.org/first-aid/first-aid-heat-exhaustion/basics/art-20056651

HANDS-ONLY CPR: https://cpr.heart.org/en/cpr-courses-and-kits/hands-only-cpr

RUN WALK INTERVALS:

This chart has been modified from www.jeffgalloway.com. More details on the Run Walk Run™ check out https://www.jeffgalloway.com/training/run-walk/.

Pace Per Mile	Run Time	Walk Time
7:00	6 minutes	30 seconds
7:30	5 minutes	30 seconds
8:00	4 minutes 2 minutes	30 seconds 15 seconds
8:30	3 minutes 2 minutes	30 seconds 2 seconds
9:00	2 minutes 80 seconds	30 seconds 20 seconds
9:30 – 10:45	90 seconds 60 seconds 60 seconds 45 seconds 40 seconds	30 seconds 20 seconds 30 seconds 15 seconds 20 seconds
10:45 – 12:15	60 seconds 40 seconds 30 seconds 30 seconds 20 seconds	30 seconds 20 seconds 15 seconds 20 seconds 20 seconds
12:15 – 14:30	30 seconds 20 seconds 15 seconds	30 seconds 20 seconds 15 seconds
14:30 – 17:00	30 seconds 20 seconds 15 seconds	30 seconds 20 seconds 15 seconds