Lynchburg Turkey Trot Runner Quick-Start Guide
Download step-by-step instructions, warm-ups, pacing cues, recovery, and basic drills to get you ready for Thanksgiving morning!
Review these quick definitions to understand your program and how to approach each exercise. This will help you to have the ultimate outcome when training for the Lynchburg Turkey Trot 5k Race.
· Easy pace: You can speak in short sentences. About 3–4/10 effort.
· Moderate: Noticeably harder but controlled, about 5–6/10. Slightly out of breath but can still maintain pace.
· Tempo/threshold: Comfortably hard and sustainable, about 7/10; never an all-out sprint. Goal is never to all out sprint since the energy system being used to train for a 5K focuses mainly on a steady controlled pace in HR and oxygen consumption.
· 5K effort: A strong, controlled effort you could sustain for the race distance.
· Strides: 20 seconds of quick, smooth steady running with relaxed form—not a sprint.
· Warm-up: Begin easy. Add leg swings, ankle circles, marching, and short strides before hard workouts. Goal is to elevate the HR and warm up the muscles to prepare for exercise.
· Cool-down: Walk or jog easily for 5–10 minutes until breathing settles and heart rate decreases to a steady and slower rhythm.
· Form: Stand tall, relax your shoulders and hands, look forward, and keep steps light. Engage core during entire workout/run to stabilize the hips and arms.
· Recovery: Easy days should remain easy. Reduce volume or take an extra recovery day if unusually fatigued. Recovery is key so don’t push yourself.
· Intervals: The distance is the work portion. The recovery is intentionally easy so the next repetition can be performed well. Work during the interval, rest in between. Keep a steady pace all the way through.
Note: This program is a general guideline to aid individuals in a successful 5k race and may not be applicable for everyone. Modify exercises when necessary to prevent injury and/or overexertion. Always check with your doctor before starting a new exercise program.
Thanks to Volunteer Elizabeth Hedrick for creating this plan.