WEEK 2 TURKEY TROT + TRACK DAYS 5K Plan

WEEK 2 OF THE BEGINNER TRAINING PLAN starts  Monday.  One of the best ways to insure you will incorporate the upper body strength (UBS) exercises into your routine this week 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 hate doing strength training; seems too complicated) why not try to start with just 2 body weight exercises (no weights, other than that which comprise your body, are used in performing them).

My favorite method for not skipping UBS's is to perform 3 sets of dips on park benches or walls outdoors alternating with 3 sets of push-ups immediately after, next to the structure.  I start with the greatest number I can perform with good form, and decrease the number on the next and then decrease more on the final set (30, 25, 20 for example, or 20, 15, 10). 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. The RESOURCES page has links to UBS's.

Below is the TRACK DAY workout for this week; enjoy!
WEEK #2 (2.0 miles)
START: One lap warm-up walk
RUN: the straight-aways and WALK: the turns
Repeat: 4 times (full laps) = 1.0 miles
     then
RUN: half lap and WALK: half lap
Repeat: 4 times (full laps) = 1.0 miles
END: One lap cool-down walk

RUN HAPPY!