Earned Runs
  • Home
  • Blog
  • Request Bibs/Contact
  • GEAR LOVE
  • FAQ
  • Starter Checklist
  • RESOURCES*
  • Oh the Places You'll Go!
  • Generosity
  • THE HONOR SERIES
  • BONE STRENGTH FOR ATHLETES
  • About

BLOG

Turkey trot training plan

10/29/2015

0 Comments

 
Picture
Picture
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!!!
Picture
0 Comments

Your comment will be posted after it is approved.


Leave a Reply.

    BRIDGE TO PHYSICAL SELF
    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.
    Picture
    Finished my first 50K challenge, a virtual but real effort April 6, 2021. Qualifies me as an ultra-marathoner! All rights reserved.

    Author

    EARNED RUNS is edited and authored by me, runner and founder.  In 1978 I began participating in 10K 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 and longevity.

    Archives

    November 2023
    September 2021
    August 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015

    Categories

    All
    Greeting
    Image Only

    RSS Feed

    New! Search Box

    Earned Runs is now searchable! Check it out...
EARNED RUNS LLC                                                                                                                                                                                                    Proudly powered by Weebly
  • Home
  • Blog
  • Request Bibs/Contact
  • GEAR LOVE
  • FAQ
  • Starter Checklist
  • RESOURCES*
  • Oh the Places You'll Go!
  • Generosity
  • THE HONOR SERIES
  • BONE STRENGTH FOR ATHLETES
  • About