Turkey trot training plan

Above is the 1st week of the plan. Click on link below to go to the full calendar and plan.

HERE IT IS! THE 26 DAY TURKEY TROT TRAINING PLAN FOR ANYONE (Click on "PLAN" to go to link)
The link takes you to the plan PDF which includes the calendar and links to learn all the routines.
I'll summarize the important lessons you should learn each week. By the end of the 26 days you will have mastered the basic components of a training plan that do not involve special running sessions. On the day of THE TURKEY TROT race, you can run/walk fast over a set distance (1 MILE, 3k, or 5k) and measure time of start to finish, but THIS PLAN is set up to have you moving at your fastest speed (run or walk) over 30 minutes and record the distance you covered in that time. The next time you race, or next Thanksgiving you can try to beat that distance (go farther in the same 30 minutes) to get a personal record (PR)!

The easiest way to do this is to pre-measure a route that takes you 20 minutes out running/moving fast. Many people subconsciously start speeding up once they make the halfway mark in a race, and so as you come back you may cover the same distance back to the start in less time (negative split). Even if you are short of the start, you can cool down and walk the few minutes back. YOU WILL NEED A PHONE APP FOR MEASURING DISTANCE AND YOUR FINISH TIME. Start looking for a route and practice doing this beforehand to avoid problems on race day.

WEEK 1: Your priority the 1st week is to perform MYRTL's everyday. http://www.njsportsmed.com/files/myrtl_routine.pdf After that you are only scheduled to do them before runs. You do this to get your pelvic girdle (hip bones and connective tissue structures that hold the bones firmly together to form a bony ring, to which the lower limb bones then attach) "loosened up". 

These are mechanically easy moves, but if you are tight in the hip area (most runners are, as are people who sit a lot) perform them slowly and smoothly; don't force movements that are difficult. As usual i was overzealous in my approach and early in my training period I forced one of the " backward hurdle" moves (it's like swinging your leg back over a high bicycle seat to get off). I "pulled something" and had soreness in the hip for 4 months afterward that made it difficult to get out of bed in the morning and sit at movies!  Don't expect you will swing or move your leg as high or wide as the person demonstrating the routine in the picture. For the "hurdle" moves, for example, start by putting a tall cereal box on the ground/floor next to the side you will be lifting over the "hurdle". Perform the forward and backward "hurdle" moves such that your leg and foot completely clear the box as you swing over it, without straining. This will demonstrate the approximate starting height you can safely "hurdle". Raise the height as you are able. The same tentative approach should be used for other moves. Start low, progress as you can without a straining effort. By week's end you should see improvement in mobility.

The 1st week you will WARM UP with a brisk walk before you run/walk at faster pace.  The plan's ratio of minutes running/walking faster to walking, or the R:W RATIO, and the total minutes for each session is taken from a "beginner to 5k" plan (see the PDF). It's designed to increase the amount of time you spend running (or moving at greater effort), compared to walking over the 4 weeks, and to increase the total time of the session, but NOT BOTH at the same time. THE RATIO IS A GUIDELINE. Try to adhere, but if it becomes too difficult, scale back your effort (go slower) or decrease the distance.

POST-RUN STRETCHES http://www.active.com/fitness/Articles/10-Post-Workout-Stretches-Everyone-Should-Do can be done after the session (I do them before and after because I feel better running). On the PDF I have worked out how much time it should take to do 1-4, and 6,7.  If you are laser focused on the task it will take less than 7 minutes. If not, it really should not take more than 10 minutes. If you have a problem with performing the Quadriceps stretch while balancing on one leg standing up, try it lying on each side. I often start this way, as my left knee is a problem and it's hard to grasp my left foot standing up. Once loosened up I can do it standing. You may not wish to do the upper body stretches, but i find my shoulders and back are fatigued after a long run and all-over I feel better doing them to prevent rounded shoulders and a stiff back.
WATER AND FOOD for ENERGY: you wont need either, most likely, if you hydrate before and after.

NEXT POST WILL DISCUSS WEEK 2.

GET YOUR SHOES READY TO GO!!!