WEEK 3 TURKEY TROT 2018 TRAINING STARTS FOR RUNNERS preparing for a 5K race and for WALKERS working toward participating in a 5K (and potentially 10K) race.
Runners: if you did not start utilizing the optional track day plan but have reconsidered and want to try it, or struggled making it to the track the first two weeks, it’s not too late to get organized.
Runners or walkers: if you have not identified specific exercises to perform during strength sessions, or cross training activities, it’s not too late to get organized.
The key move is to get organized before sessions are scheduled.
Better to skip a walking or running session now and use the time to locate a track or search for three upper and three lower body strength exercises. Practice taking a lap or two on the track. Try out the exercise moves beforehand. Get the “feel” of any unfamiliar work that’s planned.
Mark the schedule at least 2 weeks in advance with the details. Later in the program the stresses of longer and harder training will not leave much time or enthusiasm for this kind of experimentation and orientation. The extra work done early on will help form good training habits.
If you spend the first three weeks of training only performing the running/walking sessions, but skipping the foam rolling, mobility, strength, cross training, or stretching sessions, it is unlikely you’ll start them later. This supportive work will help prevent minor injuries that may keep you from competing on race day.
This week the runners' track day schedule advances from walking: running half laps to full laps! It was amazing to me how far that quarter mile (one lap) felt the first few trips around. The distance will seem to ‘shorten’ as you become accustomed to the track environment. It’s hard to imagine, but you might need to devise a way to count laps as the number completed increases, and your mind starts to wander onto topics other than discomfort and exhaustion. “When can I walk again?” becomes, “Oops I missed the walk mark!”
One thing to keep in mind is that all the effort expended and miles run or walked in following THIS training plan becomes part of the base you’ll establish for FUTURE runs of the same or longer distances. Many runners train at a lower level almost ALL YEAR long, not just in advance of a specific race, so that the agony of starting from zero preparedness, after months completely off is avoided. For example, the weekend long run/walk might be maintained at a distance of 3-5 miles most weeks if runs/walks of 1-2 miles are performed several days during the week.
Consider mentally adjusting your goals early to thinking you’ll maintain a minimum weekly mileage AFTER competing the 2018 Turkey Trot 5K race, to be ready for the NEXT RACE.
RUN & MOVE HAPPY!
Remember, go to the RESOURCES page for all Turkey Trot 2018 Training related downloads:
- 2018 TURKEY TROT 5K Training Plan Calendar (beginner runners)
- WALKING PLAN TURKEY TROT 5K-10K Calendar
- Optional TRACK DAYS schedule
- MINUTES TO MILES Calculations
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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