Everything You Need for Race Day Starts Here.
Whether you’re tackling your first 5K or chasing a new half marathon PR, we’ve gathered everything you need to train smarter, prepare confidently, and enjoy every mile on September 12.
This six-week training guide is designed for runners preparing for the Too Hot To Handle Half Marathon, 10K or 5K on September 12. It emphasizes consistency, smart mileage progression, heat adaptation, hydration and recovery. Whether you’re chasing a PR or your first finish line, this schedule provides a practical path to race day.
Training Calendar
Get ready to race with your FREE printable 6-week training calendar. Click to download.
Local DFW Running Routes
Scenic running routes to help you ease into morning miles.
Strength Training for Runners
Build Strength. Prevent Injuries. Finish Strong.
Running alone isn’t enough to prepare for race day. Incorporating just two 20–30 minute strength sessions each week can improve running efficiency, reduce your risk of injury, and help you maintain strong running form during the final miles of your race.
Your strength workouts should focus on the muscles that power every stride—your glutes, core, calves, hips, and hamstrings. The goal isn’t to lift heavy weights or leave the gym exhausted. Instead, concentrate on controlled movements, proper technique, and building functional strength that translates directly to running.
Complete this circuit 2–3 times each week. Rest for 30–60 seconds between exercises and one to two minutes between rounds.
| Activity | Repetitions | Targets | How-To | Runner Tips |
| Bodyweight Squats | 12 Repetitions | Glutes, quadriceps, hamstrings | Stand with your feet shoulder-width apart. Lower your hips until your thighs are nearly parallel to the ground, then drive through your heels to return to standing. | Keep your chest tall and knees tracking over your toes. Strong legs help you maintain good running form when fatigue sets in. |
| Reverse Lunges | 10 Repetitions Each Leg | Glutes, hips, quads, balance | Step one foot backward, lowering both knees to approximately 90 degrees before returning to the starting position. | Reverse lunges build single-leg stability, which is essential since every running stride is performed on one leg at a time. |
| Glute Bridges | 12 Repetitions | Glutes, hamstrings, lower back | Lie on your back with your knees bent and feet flat on the floor. Press through your heels and lift your hips until your body forms a straight line from shoulders to knees. Pause for two seconds at the top before lowering. | Strong glutes generate more power and reduce stress on your knees. |
| Plank | 30 Seconds | Core, shoulders, lower back | Maintain a straight line from your head to your heels while engaging your abdominal muscles. | A stable core helps prevent excessive side-to-side movement, conserving energy over long distances. |
| Bird Dogs | 12 Repetitions Each Side | Core, hips, lower back | Begin on your hands and knees. Extend one arm and the opposite leg simultaneously while keeping your hips level. Return under control and switch sides. | Bird Dogs improve balance, posture, and coordination—key ingredients for efficient running. |
| Standing Calf Raises | 15 Repetitions | Calves and Achilles tendon | Slowly raise onto your toes, pause briefly, then lower under control. | Strong calves improve push-off power and help reduce Achilles tendon injuries. |
| Push-Ups | 10 Repetitions | Chest, shoulders, arms, core | Modify by performing push-ups on your knees or against a bench if needed. | Upper body strength improves posture and arm swing, especially during the final miles of your race. |
Strength training creates small amounts of muscle fatigue. Plan these sessions on easy running days or after your run—not before speed workouts or long runs.
Aim to finish every workout feeling stronger, not exhausted.
Training for Texas Heat
Beat the Heat Before Race Day
Training through a Texas summer requires more than determination—it requires a smart strategy. While September temperatures are often cooler than peak summer, Too Hot To Handle can still begin with warm and humid conditions, making heat preparation an important part of your training.
Your body gradually adapts to higher temperatures over 10–14 days, improving its ability to cool itself and use fluids more efficiently. Rather than avoiding the heat entirely, expose yourself to it in a controlled and safe way.
Best Practices for Summer Running
🌅 Run Early Whenever Possible
The coolest temperatures typically occur between sunrise and 8:00 a.m. Early morning runs reduce heat stress and help maintain quality workouts.
💧 Hydrate Before You’re Thirsty
Drink water consistently throughout the day—not just immediately before your run.
As a general guideline:
| Workout Length | Hydration Recommendation |
|---|---|
| Under 45 minutes | Water is usually sufficient |
| 45–75 minutes | Water plus electrolytes if conditions are hot and humid |
| 75+ minutes | Water, electrolytes, and carbohydrates |
Monitor your urine color throughout the day. Pale yellow generally indicates good hydration.
⚡ Replace Electrolytes
Sweat removes sodium and other electrolytes that help regulate muscle function.
After long runs or intense workouts, replenish sodium through sports drinks, electrolyte tablets, or electrolyte-rich foods.
👕 Dress for the Weather
Choose lightweight, moisture-wicking clothing in light colors.
Recommended gear:
- Technical running tank or shirt
- Lightweight shorts
- Breathable socks
- Hat or visor
- Sunglasses
- Sunscreen
🍌 Practice Your Fueling
Never wait until race day to test energy gels, chews, sports drinks, or hydration strategies.
Every long run is an opportunity to practice exactly what you’ll eat and drink on race morning.
Rule of thumb: Nothing new on race day.
White Rock Lake Race Strategy
Run Smart. Finish Strong.
White Rock Lake is known for its scenic beauty and fast, runnable course. While there are no major climbs, pacing and hydration remain the keys to a successful race.
5K Strategy
The excitement of the starting line makes it tempting to sprint the opening mile. Resist that urge.
Instead:
- Mile 1: Start 10–15 seconds per mile slower than goal pace.
- Mile 2: Settle into goal pace and focus on smooth, relaxed breathing.
- Final Mile: If you feel strong, gradually increase your effort and finish confidently.
Think of the race as building speed rather than holding on.
10K Strategy
The 10K rewards patience.
Break the race into three segments:
Miles 1–2: Stay relaxed and controlled.
Miles 3–4: Find your rhythm and maintain even effort.
Miles 5–6.2: Gradually increase your effort and finish with confidence.
A steady pace often produces faster finish times than starting aggressively.
Half Marathon Strategy
The half marathon is all about discipline.
Miles 1–3
Treat these miles as your warm-up. Run comfortably, even if others pass you.
Miles 4–10
Settle into your goal pace and maintain a smooth, sustainable effort. Use every aid station to stay hydrated and cool.
Miles 11–13.1
This is where your training pays off. Stay mentally focused, maintain good running form, and gradually increase your effort if you have energy left.
Finish knowing you raced smart—not just hard.
Race Week Checklist
Arrive Prepared. Run Confidently.
The final week before race day is about recovery—not fitness. Your training is complete. Focus on arriving healthy, rested, and organized.
✔ Confirm Your Registration
Review your confirmation email, verify your race distance, and double-check your packet pickup location and schedule.
✔ Prepare Your Gear
Lay everything out on Friday evening:
- Running shoes
- Race outfit
- Bib and safety pins (if needed)
- Hat or visor
- Sunglasses
- GPS watch (charged)
- Nutrition and hydration
- Anti-chafing product
- Extra socks
Nothing should be a surprise on race morning.
✔ Stay Hydrated All Week
Don’t try to “carbo-load” or overhydrate the night before.
Instead:
- Drink water consistently throughout the week.
- Include electrolytes if you’re training or sweating heavily.
- Eat balanced meals with familiar foods.
Consistency beats extremes.
✔ Prioritize Sleep
Aim for 7–9 hours of sleep each night during race week.
Don’t stress if you sleep poorly the night before the race—your sleep during the previous several nights has the biggest impact on performance.
✔ Fuel Smart
Choose familiar meals that include:
- Complex carbohydrates
- Lean protein
- Fruits and vegetables
- Plenty of fluids
Avoid excessive alcohol and foods that upset your stomach.
✔ Arrive Early
Give yourself time to park, use the restrooms, warm up, stretch, and enjoy the atmosphere before the starting horn.
A relaxed start leads to a more enjoyable race experience.
Ready for Race Day?
You’ve put in the miles, completed the workouts, and prepared for the Texas heat. Now it’s time to enjoy the experience. Whether you’re chasing a personal record, tackling your first half marathon, or simply crossing another finish line, every step you take is part of your running journey.
We’ll see you at the start line on September 12.
