Learn how to Adjust Your Training Plan for the Turkey Trot

runner in a hoodie amongst the fall leaves

Photo: baranq (Shutterstock)

Thanksgiving holiday Day is a amazing time to run a race . You get to train through crisp drop weather, and the race is set to get a day you get to feast as much as you need afterward. Only one problem: most teaching plans assume you’re racing on the weekend, but a turkey trot will be on a Thursday. How do you create everything fit?

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There are some approaches, but first, a caveat. In case you are running the turkey trot only for fun, and you don’t plan to taper or peak in any meaningful method, you can just do whatever the bejesus you like. Just take off the day prior to the race, or at least don’t run any kind of harder than usual; then appear to the starting line and hit yourself out.

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But if you’ve made up your mind which the turkey trot is a goal competition, and you’d like to put forth your very best performance, you should follow a training strategy. Your favorite running app probably includes a selection of training plans built in, you can also grab one from a source like  halhigdon. com .

The scheduling trouble is that your program probably has a long term; the long run probably falls on the weekend break; and the program assumes that you have a complete week, give or take a time, between your last long run and your competition. You’re half a week off. There are some ways to handle this mismatch, therefore take your pick:

Option 1: Do your own long runs on Thursdays

There’s simply no law saying long runs have to become on the weekends. That’s just whenever most of us find the time. You can change your program forward (or back) a few days so that all the “weekend” operates fall on Thursdays.

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Depending on your schedule and on the way in which your plan is written away, that could be really annoying (okay, it is Monday, therefore I need to look up our Wednesday workout… ) so you might prefer another option.

Option two: Subtract a few days to preserve your complete taper week

The week leading up to the particular race is the most important to do by the guide. (For a longer distance, like a race or a half, your taper might be two or three weeks; for a 5K the particular taper is more likely the last 7 days or just the last few days) The taper is important because you ease up on your own training enough to get some performance-boosting rest, but you don’t want to relaxation too much and start losing fitness.

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That’s why I wouldn’t advise finishing the program and then simply chilling until race day. You will miss more training than you have to; in runner terms, you would maximum too early. So work backwards through race day. If the race is really a 5K, make sure that the last four or five times before the race, you do the last 4 or 5 days of the program.

Let’s say you’re subsequent an eight-week program, and your competition falls on Thursday the 26th. You’ll do week six since written (the 8th through the 14th) and then begin week seven at the 15th. But then, on Friday the particular 20th, you’ll skip forward and start week eight. This gives you a complete week to complete week eight and possess up to race day right on period.

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What happens to the long term at the end of week seven? You have 2 options. One is to skip this. The other is to do it a bit early—on Thursday the 19th, perhaps—so that will you’re skipping the middle of week 7 rather than the end. However you slice this, you’re removing a few days from 7 days seven so that week eight may end on race day.

Choice 3: pause the program and give a few goof-off days in the middle

If you’ve currently set up your calendar with the system ending the weekend before Thanksgiving holiday, you’ll need to add time instead of subtract. The easiest way to do this is to determine a medium-difficulty week somewhere in the centre, and just do it twice. Then you are back on track for the option over.

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Or if you like the thought of just having a few days off to try and do whatever you want, do that! But do not schedule those days for right before the particular race. Do them in the middle of your own program, or at the very least the 7 days before. If you have a week where you will be busy or traveling or even taking some time off, think of that will as an opportunity. During that time, just run if you feel like it, and do what ever length and intensity of run you really feel like. Then, when the gap has ended, hop back on the program and intend to finish right on Turkey Day.