BUILDING ON THE PAST MONTHS OF TRAINING Turkey Trotters who wish to run or walk a New Year’s Eve 5k or a Resolution 5k event on New Year’s Day and who would like a bit of STRUCTURE to get them pointed in the right direction and ready for another fun event, this post is for you.
The RUN plan is adapted from the Earned Runs “On to the New Year” plans offered in 2017 and 2018 after the Thanksgiving Day weekend. It is for runners who followed the 10+ week plan over the past several months to prepare for a Turkey Trot 5K. The 4+ week program starts at about the level of intensity scheduled a month earlier in the Runners’ Turkey Trot 5k Training Plan. It is posted on the Resources page.
The WALK plan was introduced in last year, adapted from a VeryWellFit.com beginner 5K plan. Because walkers will have been training since September, the ‘On to the New Year’ 2018-2019 plan starts roughly at the level of the Verywellfit.com Week 3 plan. It is for walkers who followed the 10+ week plan over the past several months to prepare for a 5k or 10k Turkey Trot. It is also posted on the Resources page.
You will have just a week to recover from a Thanksgiving Day run or walk and to mentally rest up after 10+ weeks of training. The general rule is to avoid intense workouts for a length of time determined by the race distance: 1 day for every 1 mile of race. Thus after a Thanksgiving Day 3.1 mile (5K) race you would take 3 days to rest, with only easy short runs, cross-training sessions, or walking. Both plans start on today Wednesday December 4, 2019.
Neither plan is designed to improve runners’ or walkers’ finish times achieved in the Turkey Trot competition. The purpose of each is to continue running and walking activities that allow comfortable participation in fun events at the end/beginning of this/next year.
Alternatively, you can devise or find another plan to prepare for an event roughly 4-5 weeks after your Thanksgiving Day race. If a better performance is a goal, check online for free plans or advice.
If you haven’t yet thought about competing again, consider using the past several months’ Turkey Trot preparation effort to position yourself for a vigorous end to 2019 or a confidence-boosting beginning to 2020. You need only maintain training activity for a few more weeks.
Take time to rest and recover, then look ‘On to the New Year’.
RUN & MOVE HAPPY!
RUN: EARNED RUNS ‘ON TO THE NEW YEAR’ 2019-20 5K TRAINING PLAN
WALK: EARNED RUNS ‘ON TO THE NEW YEAR’ 2019-20 5K TRAINING PLAN
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Running, walking, and fitness activities enable us to experience our physical selves in a world mostly accessed through use of fingers on a mobile device.
EARNED RUNS is edited and authored by me, runner and founder. I began participating in road races before 5Ks were common. I've been a dietitian, practiced and taught clinical pathology, and been involved with research that utilized pathology. I am fascinated with understanding the origins of disease as well as health.
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