FALL CHALLENGE I TURKEY TROT 2018: BEGINNER RUNNER & WALKER TRAINING PLANS ARE ON THE RESOURCES PAGE

City street decorations, Chicago. Taken by PKSenagore October 23, 2016. All rights reserved.

THE 2018 PLANS ARE AVAILABLE IN PDF form for download, still in the draft stage to allow for final review to catch (hopefully)small mistakes.  Both plans have a start date of Sunday September 10, 2018. See the RESOURCES page.
 
WALKERS: For the first time ever, a 5K-10K walker plan is offered.

It is based on a combination of Hal Higdon’s 5k and 10k programs.  Because beginning to walk continuously fast does not seem to be as big a physical effort as training to run, at the end of the 4th week the mileage and work progresses from a longest distance of 3 miles to 6 miles at the end of week 10. 
 
Those following it can attempt to complete a 5k walk-race on October 7.  However, continuing to follow it does not mean you must be preparing to commit to a 10k race on Thanksgiving.  You’ll be more than ready for a distance race of 5k, 8k, or 5 miles, up to a 10k distance event.
 
RUNNERS: Beginner runners will train for a 5k. 
 
As for the last couple years, runners have an option to train on Monday with a TRACK DAY.  A separate schedule PDF is provided if this alternative is chosen. Every Monday there will be a workout session that can be performed on a track (quarter mile or 400 meter).  If too daunting, stick with the scheduled run. However, once you try the track you may love it, especially because of the convenience of having distances easily marked in laps (or early on, as portions of a full lap). 
 
If you haven’t run in a while, you may find this plan provides a way to ease back into running.
 
BOTH plans emphasize dynamic warm-ups, MYRTL’s, stretching, foam rolling, and strength training to help with injury prevention. help in these areas can also be found on the RESOURCES page.
 
Have fun knowing you are preparing to join millions of other who take to the roads and trails on this holiday, the biggest running occasion of the year in the United States, to walk, run, or walk-run in celebration.
 
RUN & MOVE HAPPY!

walking_plan__2018_turkey_trot_5k_-10k_draft_august17.pdf

Runner 5k Plan
 
Track Day Schedule

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