WEEK 3 TURKEY TROT 2019 TRAINING STARTS FOR RUNNERS preparing for a 5K race and for WALKERS working toward participating in a 5K and potentially a 10K event as well. Runners who did not start with the optional track day plan but who have reconsidered, or who struggled with the track workout the first two weeks, it’s not too late to get organized. Runners or walkers who have not identified specific exercises to perform during strength sessions, it’s not too late to get organized.
The stress of harder training will begin to take a toll on the body later in the program, so there’s still time to form good habits beforehand. Better to skip a walking or running session now to find a track or search for three upper and three lower body strength exercises to help avoid injury.
An upcoming blog discussion on the topic of overuse injuries will be posted this week. Most of us have some type of muscle strength deficiency or inequality that places us at risk for injury as training mileage increases. Working to improve strength, especially in the lower body and core helps prevent this from occurring. Cross training, or “mixing-up” types of exercises performed during training is another prevention tactic. Following plan directions and taking time to recovering with appropriate rest days is another way to avoid troubles later in training. Check out the post and the featured article for more insight.
The 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. Believe it or not, 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 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 lowered level almost ALL YEAR long, not just in advance of a specific race, so that the agony of starting from months off is avoided. For example, the long run distance might be maintained at 3-4 miles most weeks, unless a specific plan was started in advance of competition.
Consider mentally adjusting your goals early on in this plan to thinking you’ll maintain a minimum weekly mileage AFTER your 2019 Turkey Trot 5K, to be ready for the NEXT RACE.
RUN & MOVE HAPPY!
Remember, go to the RESOURCES page for all 2019 Turkey Trot related downloads:
TURKEY TROT WITH TRACK DAYS 5K Beginner Training Plan Calendar
TRACK DAYS Schedule
MINUTES TO MILES Calculations
TRACK DAY SCHEDULE
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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