WEEK 7 TURKEY TROT WITH TRACK DAYS 5K Beginner Training Plan
Monday is the first day of Week 7 of the 10-week plan. It’s also only 1 month until THANKSGIVING DAY!!! Aren’t you glad you started preparing so early? By giving yourself the extra weeks to build up aerobic capacity and endurance, and at the same time stretching, strengthening, and foam rolling, you have decreased your risk of injury and increased your chance of competing on that huge running holiday.
ANOTHER BONUS: you are building a solid base on which to train for other races in 2017. If and when you formulate those NEW YEAR RESOLUTIONS, you will already have a strong training foundation. The challenges you set for yourself will seem less daunting. What would have seemed nearly impossible on January 1 of next year, now may seem like ‘upping your game’. Perhaps you’ll want to run a longer distance race in the spring or finish your next 5K with a faster time.
Regardless, congratulate yourself on your accomplishment thus far, of perseverance…
WEEK #7 (3.0 miles)
START: One lap warm-up walk
RUN: 1 full lap and WALK: half lap
Repeat: 1 time = 0.375
RUN: 2 full laps and WALK: half lap
Repeat: 1time = 0.625 miles
RUN: 3 full laps and WALK: half lap
Repeat 1 time = 0.875
RUN: 4 full laps and WALK: half lap
Repeat: 1time = 1.125
END: One lap cool-down walk
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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