Below you will find the program to go from the couch to completing a 5k over the next 6 weeks. Turkey Trots are very popular events on Thanksgiving morning and this program will help get you across the finish line. Pick an ability group and start logging the miles. Share your results and photos by emailing us or posting on the Facebook page.
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Each training session should begin with a warm-up lasting 5-10 minutes. Warm-ups should include movements such as lunges, leg swings, squats, jogging, butt kickers, high knees, etc.
Each training session should conclude with at least 1 minute of stretching for each of the primary muscle groups involved with running (quadriceps, hamstrings, calves, inner & outer thigh, and core).
Steady– This is your time to push yourself and work at a pace that you can talk for 1-2 sentences before you need to focus on breathing.
Interval– This is where you get faster! Intervals are going to be performed in a WORK then REST fashion. You will WORK by completing the distance shown at an intensity that is near maximal. You will then REST by slowing to a walk/jog for a distance that matches your work distance and will repeat for the number of repetitions shown. (I.e. 6 x 100m + 300m: You will perform 6 repetitions of 100m WORK and then 100m REST then 300m WORK followed by 300m REST. This constitutes 1 repetition and should be completed 5 more times. For intervals such as 5 x 400m; perform 400m WORK then 400m REST for 5 repetitions.) Intervals are easiest to perform on a track to measure out the distance. 1 lap= 400m.
Recovery– This should be the easiest session of the week and although the goal is minimizing the stoppage, this should be the light intensity session.
Things to Note:
The goal was making Mon-Fri the training week so that availability to equipment is not an issue but feel free to adjust the day of the week you start to work for you.
If you are going to be training in other fashions besides walk/running feel free, but make sure that you are walk/running at least 2 times each week.
Use of an elliptical, stepper, or rower is fine but make sure training for the DURATION it would normally take you to complete the distance (i.e. if it takes you 20 minutes to walk/run 2 miles then you should row for 20 minutes, not 2 miles).
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