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.



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 21^st 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.