WEEK 6 TURKEY TROT WITH TRACK DAYS 5K Beginner Training Plan
Monday is the first day of Week 6 of the 10-week plan. On the track you have graduated to only running full laps; you will only walk half laps going forward! You have been reminded to foam roll and rest appropriately recently.
Have you remembered to perform MYRTLs every week? The routine is scheduled only once/week on this beginner 5k plan, but ideally you should be loosening up before each run. Jay Johnson’s video demonstration is no longer available online. However, the pdf on the RESOURCES page contains images that should help you to learn the basic moves. An excellent YouTube video presented by the Wolf Creek Track Club’s USATF Registered Coach Brandon Wise, does a beautiful job with demonstrations of 12 moves from several angles. Pay close attention to the words superimposed on the video describing the #move. Coach Wise progresses so quickly through the exercises that you might miss one as he switches views and moves.
Not only do these 12 exercises help you to improve and maintain mobility in the hip girdle, (mobility + girdle = MYRTL) they also assist with strengthening. Once you master the routine and perform it regularly before runs, you will “feel” ready to move, especially early mornings or evenings after sitting all day.
WEEK #6 (3.0 miles)
START: One lap warm-up walk
RUN: 2 full laps and WALK: half lap
Repeat: 3 times = 1.875 miles
RUN: 4 full laps and WALK: half lap
Repeat: 1 time = 1.125 miles
END: One lap cool-down walk
You are more than halfway through the plan. Thanksgiving is approaching. Great work!
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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