WEEK 9 TURKEY TROT 2017 WITH TRACK DAY 5K Beginner Training Plan starts Monday. The run: walk workouts this week are the longest in total time you will experience. If running at a 10-minute mile training pace*, 15 minutes of running + 1 minute of walking will very nearly mark a 1.5+mile distance, the halfway point in a 5k (3.1mile) race.
The schedule calls for 3 x 15:1 minute run:walk cycles next Saturday, November 11.
If you want to MENTALLY run through the race as you train that day to gain confidence, spend the first 15:1 cycle thinking of it, in your head not legs, as a warm-up. After that, imagine you are crossing the ‘start’ line and run:walk the second 15:1 cycle (in your head, not legs) as if you were in first half of the 5k event. Run:walk the third 15:1 cycle (in your head, not legs) as if you passed the 1.55-mile marker and were headed to the finish line. Remember this is a mental exercise; DO NOT physically move as if you were racing. Save your best for the Turkey Trot.
Once you have completed that last long 58-minute training run:walk, look back over the past months and see the progress made. You don't need to wait until crossing a finish line to acknowledge an accomplishment. You have demonstrated the perseverance required to arrive at this calendar mark.
In week 10 you will RUN continuously for the longest time periods in the plan, 20 and 25 minutes, without walking. The total time (and possibly total distance) moving will decrease but you will be maintaining intensity, so you’ll technically be on a taper!
Can you imagine telling the people who know of your running goal that you are cutting back on your timed workouts after the upcoming weekend to rest for best race-day performance? Like a pro!
Stay the course, stick with the plan, and keep your eye on the prize of a 5k finish.
What a terrific Thanksgiving Day it will be.
NOTE: There's still enough time to request Earned Runs competition bibs (set of 4, free) and a free set of Turkey Trot stickers!
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. 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.
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