WEEK 5 TURKEY TROT WITH TRACK DAYS 5K Beginner Training Plan starts tomorrow!
After four weeks of training you should be settling into a groove and hopefully becoming accustomed to track days, if you decided to stick with that part of the plan. Last week you ran/walked a total of 3 miles! This week the distance will be slightly shorter (there was an addition error on the plan that is now corrected) but the running duration and distance is increasing.
As you pick up your mileage, you may decide you need FULL REST DAYS and will SKIP THE CROSS TRAINING option. This is perfectly fine and a smart thing to do if you notice too much fatigue carrying over on your running days.
41 year old Olympian marathoner Meb Keflezighi provides sage advice for runners in an article that will be featured in a blog this week, “Meb’s Tips For Performing Into Your 40s and Beyond”. He says to listen to your body; it’s safer to err on the side of doing less than more, if it means avoiding injury. BUT HIS ADVICE APPLIES TO BEGINNERS TOO! No matter what your age, the risk of injury increases with overtraining. So take a break, get enough sleep, make sure you stretch, and perform weekly core and strength training work.
WEEK #5 (2.75 miles; correction!)
START: One lap warm-up walk
RUN: 1 full lap and WALK: half lap
Repeat: 4 times = 1.5 miles
RUN: 2 full laps and WALK: half lap
Repeat: 2 times = 1.25 miles
END: One lap cool-down walk
TRACK DAYS SCHEDULE corrected
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. In 1978 I began participating in 10K 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 and longevity.
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