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Time to Train: Turkey or Trot?

By Jeff, H3 Program Intern

At this point in our lives, most of us have already had some training on how to delve into a delicious Thanksgiving turkey; however maybe this year we train to trot!  No matter what part of the country you live in there’s a Turkey Trot nearby.  What’s a Turkey Trot, you may ask?   Well simply, it’s the fitness before the feast.

What’s great about these holiday races is that they really help us stay on track during one of the most caloric days of the year.  Also, most race entrance fees are intended to benefit a local charity and participants usually get a sweet T-Shirt versus a sweet potato pie!  Races are usually held early in the morning so there’s still time to gather Grandma and group around the gravy.

Turkey Trot

So partaking in a Turkey Trot sounds all well and good, but there’s no way I could possibly run 3.1 miles! The good news is you don’t have to. Every 5K or trot offers all levels of runners or power walkers an opportunity to foster some fun. Participating in any capacity is incredibly enjoyable. For beginning trotters it is perfectly acceptable to jog a little of the race, walk a little at a brisk pace, or even walk the entire race. This year’s trot can really serve as a starting point, but most importantly motivate us to improve even more the next time we enter the traditional road race.

What is even more amazing about completing a 5K is that no matter your fitness level there is always room for improvements. Like I mentioned earlier, this could be the moment that kick starts your training and inspires you to keep improving on your current 5K pace. Since I am thankful to be a runner, here are a few tips on starting out and a training plan that will certainly build up your aerobic base so you can translate a steady walk into a light jog for that next 5K.  

Forget about speed.  Increasing duration is the first priority as beginners is key.

Listen to your body.  Jogging or walking should never be painful. Take a day off if there are pains or you are extremely fatigued.

Ease into a routine. Don’t go all out right away – it is important to build-up before.

Keep track.  Have a plan day in and day out – simply highlighting that you’ve completed a workout for the day is a big motivator!

It’s all about completing the first one.  For your first 5K just completing the 3.1 mile trek is a great accomplishment.  After that, challenge yourself with some new goals!

 

Completing the 5K: Beginners Jog/Walk Schedule

Week Sun. Mon. Tue. Wed. Thurs. Fri. Sat. Total
1 W20 Rest W10 Rest W15 Rest W10 W55
2 W25 Rest W15 Rest W20 Rest W15 W75
3 W30 Rest W20 Rest W25 Rest W20 W95
4 W40 Rest W30 Rest W30 Rest W30 W130
5 W20 Rest W10 Rest W20 Rest W15 W65 light week
6 J10

W20

Rest J5

W15

Rest J10

W15

Rest J5

W25

J30

W75

7 J15

W20

Rest J10

W20

Rest J15

W15

Rest J10

W20

J50

W75

8 J20

W20

Rest J10

W25

Rest J15

W20

Rest J15

W25

J60

W95

9 J25

W25

Rest J15

W15

Rest J20

W20

Rest J15

W15

J75

W50

10 5K Race Day! Rest J15

W15

Rest J15

W10

Rest

W10-15

Rest J30

W55

Taper

W = Walk; J = Jog; # = Minutes 

At Hilton Head Health, we are all geared up to be participating in the 21st Annual Piggly Wiggly Turkey Trot at the North End of Island.  Many Guests and Staff will be taking part on Thanksgiving and we cannot wait for the day to come.  I hope each of you consider the trot before the turkey this year, if not set it as a new goal for next Thanksgiving! I only wish I had written this blog a little sooner so you guys could have gobbled up the information.

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