Week 4 Turkey Trot Training Plan

11/21/2015

_THIS WEEK you will be adding one session of UPPER BODY STRENGTH exercises. Several exercises are listed on the PLAN. Click here for an updated version which includes a new link to the description of a standard and side plank.

If you don't have a resistance band the chair/bench dips and push-ups will work, especially if you add the planks. Although PLANKS (demonstrated at http://running.competitor.com/2014/07/injury-‐prevention/four-‐key-‐core-‐exercises-‐for-‐runners_41874/2) are heralded as great CORE STRENGTHENING exercises they also work arms and shoulders.

The link to the Runner's World video (http://www.runnersworld.com/workouts/upper-‐body-‐strength-‐for-‐runners) to view the upper body exercises is the correct link, but it doesn't always take you directly to the specific site. If it takes you to a contents page instead, the article is titled: "Top Story: Run better by working your upper body. By Nikki Kimball". I am sorry this doesn't consistently work but the video is the best for discussing standard push-ups and incline push-ups, which are easier to perform. I especially like the admonition to stop when your form breaks down. There's no good in performing an exercise with improper form, and injury can result. I follow this rule as well. Even if you normally complete a certain number of repetitions of an exercise, some days it's not going well. Best to stop yourself before your body stops you!

IT'S EXCITING TO HAVE ONLY A FEW DAYS LEFT BEFORE THE TURKEY TROT! If you feel like continuing your training after the Friday 20 min Recovery walk, at the very end of the REVISED "ON TO NEW YEAR'S EVE PLAN" (CLICK on the "PLAN") there's a 6 week plan that can prepare you for a 5K on New Year's Eve or Day. The last 2 weeks prior to your 5K include a "taper" of about 10 days in which you run less mileage but maintain intensity (speed). This is not so easy to determine for a first race! The BLOG will have more about this after the Thanksgiving Holiday weekend.

WE HAVE SO MUCH FOR WHICH TO BE THANKFUL, as individuals, families, and as a country!
Thank you for following EARNED RUNS on the website and Facebook; your interest is greatly appreciated. The 2016 Bibs will be available in December; this date will be posted.

Here is the PDF for the 6 week plan to take you to New years Eve and Day

HAPPY RUNNING!

Comments are closed.

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.

Author

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.

New! Search Box

Earned Runs is now searchable! Check it out...