TRAINING STARTS MONDAY. Runner workouts will be cutting back in terms of mileage and time spent training this week, after 9 straight weeks of ramping up. But now you will be running without a scheduled walk break. Try your best not to walk during the 20 and 25 minute run-only sessions Wednesday and Saturday. If you feel the need to slow up, do so briefly. Imagine you are decreasing speed in advance of a water station during the race to grab a cup and take a few swallows and then resuming your planned pace.
This week will serve as a kind of taper which usually is not needed for a short distance race like a 5K. The Earned Runs plan was designed with a few extra days of training to accommodate unexpected days off, so that’s why it’s got this cushion. Those who are a bit behind can catch up missed days.
A taper helps you to rest your legs (you’ll do so with less mileage/time running this week) but maintain intensity (during the run-only sessions), in order to make a’ best’ effort on race day Resist the temptation to cheat by running longer/farther, than scheduled and accept the taper as a wise tactic. And resist the impulse to lower the intensity of runs.
Walkers reach the pinnacle of training at the end of the week, in which the long, moderate intensity session calls for 6 miles, followed by a 90-minute easy walk the following day! Hopefully, you’ll eagerly anticipate the relatively short 5K Turkey Trot event and relish the opportunity to move fast and finish strong on Thanksgiving Day!
Runners & walkers, if you have come to rely on a higher level of activity for weight control be aware that you might need to cut back a bit on caloric intake when your training slows (runners this week, 10; walkers next week, 11). As scheduled walking/running time decreases, use the extra time it to prepare for the upcoming holiday, feeling confident you’ll do your best.
If traveling to your Turkey Trot, double check arrangements and start packing soon, if you haven’t already. Get your costume together if that’s in your race day plans!
Enjoy the building excitement that comes with running a goal race.
You've EARNED it.
RUN & MOVE HAPPY!
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.
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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