WEEK 2 OF THE 2019 TURKEY TROT TRAINING PLAN BEGINS MONDAY. It's only the second week, but you should be feeling good about taking on this challenge! Think back to all the previous times you intended to make a commitment to train for a 5k but backed away.
After this 7-day period is finished, training will have started to become a regular part of your days, a habit! By this time you should also be able to recognize whether the plan fits your schedule. The WALKER long sessions fall on Sunday; for RUNNERS, it’s on Saturdays. Shift the calendar week one or more days as needed to make that day enjoyable. If it is, as the 3rd week commences you might start to look forward to those long easy paced walks or run/walks. Especially if you get out early and plan ahead to finish with a stop at a special coffee shop, or to come home to perform post-run stretches with a favorite hot or cold beverage waiting.
This week the strength session targets the upper body. Are you looking at the schedule and wondering if the upper body strength (UBS) exercises might be skipped? One of the best ways to insure you will incorporate them into your routine is to determine in advance the specific moves you will be using to work out.
If this part of the plan is a MENTAL CHALLENGE (you dread working out with your arms, the moves seem too complicated; no runners or walkers you know do them, etc.) why not start with just 2 bodyweight exercises. Bodyweight exercises by definition are performed without equipment, and thus can be done in a variety of places other than a gym.
Another option is to save this work for another time in the week. My favorite method for NOT skipping UBS exercises is to perform several after a run, before I allow myself to go home. I do 3 total sets of dips on outdoor park benches or walls, alternating each set immediately with a set of push-ups, on the ground next to the bench or wall. If there are 3 different benches along the path it's a great break to walk briskly between them. If not, I walk a short loop and circle back to the same bench
I begin with the greatest number of repetitions that I can perform with good form, and decrease the number on the next set, and then decrease more on the final set (30, then 25, then 20 for example, or 20, 15, 10, or 10, 7, 5). The beauty of this tactic, borrowed from others, is that the very 'worst' is over first!
If possible, add planks to the mix and you'll be working on your core as well. The RESOURCES page has links to help you find UBS, core, and LBS exercises some with video demonstrations.
Good luck. Remain firm in your commitment. Think of the tradition you are preparing to enjoy on Thanksgiving, with thousands of other runners.
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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