WEEK 4 TURKEY TROT WITH TRACK DAYS 5K

5K Beginner Training Plan Monday is the first day of Week 4 of the 10-week plan.  Your mileage is increasing, so getting in the Foam Roller session sometime this week becomes more important. If you have not yet performed this routine, you might be surprised at how it helps you to recover after a longer run. 
 
Better to start this practice early on in training, before your soft tissues (muscles and surrounding connective tissue) significantly ‘tighten’ from repeated cycles of micro-injury and repair. At a later point in training you will experience exquisite tenderness (otherwise known as pain) when the tight tissues are compressed by your body weight during rolling.  Recommendations have included foam rolling immediately after running and every 24 hours on subsequent days as needed up to 72 hours (3 days later), to prevent delayed-onset of muscle soreness.  Even though you might be able to grit your teeth and endure the soreness, another benefit of foam rolling is its ‘role’ (pun intended) in preventing injury.
 
If you find yourself forgetting it or skipping it due to lack of time, foam roll at least one time each week. I’ve confessed before that I find it best to hit my tightest spots (piriformis, calves, quads, back) prior to a long run and then hit all areas after the run. Personally, it has obviated my need to ice sore areas after a really long and tough run.
 
RUN HAPPY!

Remember, go to the RESOURCES page for all 2016 Turkey Trot related downloads:
TURKEY TROT WITH TRACK DAYS 5K Beginner Training Plan Calendar
TRACK DAYS Schedule
MINUTES TO MILES Calculations

 
WEEK #4 (3.0 miles)
START: One lap warm-up walk
RUN: half lap and WALK: half lap
Repeat: 6 times (full laps) = 1.5 miles
then
RUN: 1 full lap and WALK: half lap
Repeat: 4 times = 1.5 miles
END: One lap cool-down walk