Virtual 5K Turkey Trot – Training Program
Welcome to the training plan for the Virtual 5K Turkey Trot from Vacation Races…this plan is designed for someone who is a beginner runner, so usually someone that has not done any regular running, and probably not a race, for a while…As with any training program, we recommend checking with your doctor to make sure you are ok to commence this program.
Week 1
Friday 31st October – Cross training 25-30 minutes – bike, hike, swim, pool run, etc..
Saturday 1st November – 10 minutes easy run, then (30 secs steady run followed by 30 seconds walk – repeat x 5), then 10 mins easy run
Sunday 2nd November – Rest day
Monday 3rd – 5 minutes easy run, then 5 mins steady run, then 2 mins easy run, then 5 mins steady run, then 5 mins easy run
Tuesday 4th – Active recovery 20-30 minutes – easy bike, hike, swim, pool run, etc.
Wednesday 5th – Rest day
Thursday 6th – 20 minutes easy run
Week 2
Friday 7th – Cross training 25-30 minutes – bike, hike, swim, pool run, etc..
Saturday 8th – 10 minutes easy run, then (30 secs steady run followed by 30 seconds walk – repeat x 8), then 10 mins easy run
Sunday 9th – Rest day
Monday 10th – 5 minutes easy run, then 5 mins steady run, then 5 mins easy run, then 5 mins hard run, then 5 mins easy run
Tuesday 11th – Active recovery 20-30 minutes – easy bike, hike, swim, pool run, etc.
Wednesday 12th – Rest day
Thursday 13th – 30 minutes easy run
Week 3
Friday 14th – Cross training 25-30 minutes – bike, hike, swim, pool run, etc..
Saturday 15th – 5 minutes easy run, then 5 minutes hard run, then 15 mins easy run
Sunday 16th – Rest day
Monday 17th – 10 minutes easy run, then (1 min hard run, then 3 mins steady run – repeat x 2), then 5 mins easy run
Tuesday 18th – Active recovery 20-30 minutes – easy bike, hike, swim, pool run, etc.
Wednesday 19th – Rest day
Thursday 20th – 40 minutes easy run
Week 4
Friday 21st – Rest day
Saturday 22nd – 5 minutes easy run, then 5 mins steady run, then 2 mins hard run, then 5 mins easy run
Sunday 23rd – Rest day
Monday 24th – Active recovery 20-30 minutes – easy bike, hike, swim, pool run, etc.
Tuesday 25th – 10 minutes easy run
Wednesday 26th – Rest day
Thursday 27th – Race day!!!
Terminology
Most of the runs in this program will be at what we describe as an “easy” pace – a good guide for this is your breathing and ability to hold a conversation. You should be running at a pace that allows you to hold a conversation relatively easily – if you’re not able to chat on the run, then you may need to slow down a little.
A “steady” run is a slightly faster pace than “easy” – it should feel slightly harder, so your breathing will be a little faster – conversation should still flow, maybe with gaps to breathe on occasion!
“Fast” run means that breathing is harder, and conversation more difficult – this is not a flat out pace, rather the kind of pace that you can hold for longer than you are actually running – you should finish a “fast run” element feeling that you could have held that same pace for longer.
If you have any questions on this program, please feel free to contact us!