The Yes Health Turkey Trot Training Guide

Not many of us immediately associate the holidays with organized group exercise, but maybe it’s high time we did. Signing up for a Turkey Trot or Jingle Bell Run is a great excuse to get outside, take in the fall foliage and create a bit of a buffer between you and your distant–or just very different–relatives. 

Plus, what better way to offset the dreaded “festivus 15” than spending the next 6 weeks casually training for a fun race? Signing up for a seasonal 5K can help you stay active as the days get darker and colder and they’re short enough that the whole family can join in. (One of our favorite mantras is, “No matter how slow you go, you’re lapping everyone on the couch.”) 

Coach Agatha has signed up her family (including her kids) for a 5K Turkey Trot and is encouraging her relatives to do the same. “We divide into running and walking groups on Thanksgiving morning and enjoy the fresh air and exercise before the cooking begins,” she says. “Having a dedicated walking group encourages family members who are less active to start ramping up in October so they can go the distance on Thanksgiving day.”  

This easy-going and effective training guide from the Yes Health coaches will help keep you motivated today through race day–and beyond. Use it as a basic framework and always listen to your body. If you feel tired, take an extra rest day. If you have to work late, don’t fret. Just hop back aboard the training wagon the next day. The goal is to help you complete the event in whatever fashion you desire (walking, running or a combination of both), not to leave your friends and family (who you’ve hopefully recruited to participate with you) in the dust. 

COACH TIPS:
  • Track it: Use the Yes Health app to record your activity and get instant feedback on your progress.
  • Change it up: Don’t feel like running one day? Do something else like weight training, swimming or go for a bike ride.
  • Enlist a friend: Partners (or even groups) make everything, including training, more fun. 
  • Go at your own pace: Remember, slow and steady finishes the race!

Week 1: 

Monday, Wednesday, Friday, Sunday: Alternate 1 minute jogging and 1 walking for 20 minutes.
Tuesday, Thursday, Saturday: Rest or alternate with strength training. 

Week 2:

Monday, Wednesday, Friday, Sunday: Alternate 2 minutes jogging and 4 minutes walking for 30 minutes. 
Tuesday, Thursday, Sat: Rest or alternate with strength training or another exercise of your choice.

Week 3:

Monday, Wednesday, Friday, Sunday: Alternate 4 minutes jogging, 2 minutes walking for 40 minutes.
Tuesday, Thursday, Sat: Rest or alternate with strength training or another exercise of your choice.

Week 4:

Monday, Wed, Friday, Sunday: Alternate 5 minutes jogging, 2-3 minutes walking for 45 minutes.
Tuesday, Thurs, Sat: Rest or alternate with strength training or another exercise of your choice.

Week 5:

Mon, Wed, Friday, Sunday: 50 minutes total, 5 minutes jogging, 2-3 min walking
Tuesday, Thursday, Sat: Rest or alternate with strength training or another exercise of your choice.

Week 6:

Monday and Wed: Alternate 4 min jogging, 2 min walking for 40 minutes.
Tuesday and Thursday: Alternate 3 min jogging, 1 min walking for 30 minutes.
Friday and Saturday: Rest
Weekend: Run/walk the race and celebrate at the finish line!

 

 

 


Yes Health is a low-cost, weight loss and diabetes-prevention program committed to helping everyone live healthier, happier lives. Try  it out  today.