Turkey Trot Couch to 5K Training Program

Before Starting

Before starting a 5K training program, you should make sure you are healthy enough to undertake the training. This 5K training should not be taken lightly. Consult your medical professional to ensure you are ready for this important next step!

Recommended Beginner 5K Training Program (Walk or Run)

Notes:

When you are doing the 20 or 30 minutes as well as the 2 – 3 miles – you can walk or run or both. Some start running by running 2 -3 minutes and walking 2 – 3. Then you can increase the run by small increments each week as you feel more comfortable. Or continue walking it!

XT is cross training which can include biking, calisthenics, core workouts, upper body workouts, yoga, pilates, stretching, etc.

Tips

· Watch FOX 25 on Thursdays at 6:45am for lots of expert coaching advice, training and nutrition tips

· Go online to www.okcturkeytrot.com or to www.okcfox.com for more tips and updates

· Make sure you have proper footwear and comfortable clothing to move in.

· Run or walk in a safe place. Parks and local tracks are great! But always “safety first”

· Make it a family affair – get out for 20 - 30 minute walks often!

· Make it fun – this is a fantastic way to get the family together to kick off the Holidays and give back to the community at Eagle Ridge Institute www.eagleridgeinstitute.com – it is “families helping families” in the Turkey Trot!

Easy Runs

This means running totally comfortable and controlled. When running alone or with your runhers training partner or group, you should be able to converse easily. You’ll likely feel as if you could go faster. Don’t. Here’s some incentive to take it easy: You’ll still burn about 100 calories for every mile that you run.

Race Day Rules

Run slower than you feel like you should be running over the first few miles. Look around; chat a bit with those around you. And walk if you need to through the aid stations, drink fluids, take a little break, then slowly resume your running.