WEEK 9 TURKEY TROT 2018 Training Plan starts Monday.
RUNNERS, the run: walk workouts this week are the longest in total time sessions 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 three, 15:1-minute run: walk cycles next Saturday, November 10.
Consider MENTALLY training that day as if you are running the race, to gain confidence. Spend the first 15:1 cycle thinking of it (in your head not legs) as a warm-up. At the end of that cycle, imagine you are crossing the ‘start’ line and run: walk the second 15:1 cycle (in your head, not legs) as if you were beginning the first half of a 5k event. Start at a low easy pace as you will do on race day. After the second cycle, run: walk the third 15:1 cycle (in your head, not legs) as if you had passed the 1.55-mile marker and were speeding up in the last half of the race, 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.
After completing the full 58-minute session, take a moment to reflect on the past months of training and the progress you’ve made. Don’t wait to cross the finish line on November 22 to acknowledge your 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 technically you will 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!
WALKERS, you continue to increase mileage this week that will prepare you to finish a 5k, 8k, or 10k race. Your longest training walk (6 miles) is scheduled to take place at the end of week 10 but the total time spent walking this week is the greatest yet. Depending on pace, the week 9 effort could be the peak.
Stay the course and stick with the plan. Continue to stretch and foam roll. Keep your eye on the prize of a victorious finish.
What a terrific Thanksgiving Day it will be.
RUN & MOVE HAPPY!
NOTE: There's still time to request Earned Runs competition bibs (set of 4, free)!
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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