2014 Tallahassee Turkey Trot Training hosted by Capital City Runners
(See maps of the Betton Hills run courses below)
WEEK 1
(Thursday October 2nd; 6:00 PM)
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Easy Group Run (5K, 7.5K, 10K, or 15K):
Group Run at Self‐Regulated Pace
Workout
Objective–To sustain a steady aerobic running effort over your
pre‐selected distance and to gain familiarity on the Betton
Hills Course.
-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-
WEEK 2
(Thursday October 9th; 6:00 PM)
–
Easy Group Run (5K, 7.5K, 10K, or 15K):
Group Run at Self‐Regulated Pace
Workout
Objective – To sustain a steady aerobic running effort over
your pre‐selected distance and to gain familiarity on the
Betton Hills Course.
-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-
WEEK 3
(Thursday October 16th; 6:00 PM)
–
Easy Group Run or Hill Accelerations (5K, 7.5K, 10K, or 15K):
Group
Run at Self‐Regulated Pace or Run easy on the flats and
downhill with gentle accelerations on any uphill segments
encountered on the route.
Workout Objective – To build strength, speed, and stamina over your pre‐selected distance.
-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐
WEEK 4
(Thursday October 23rd; 6:00 PM)
–
Easy Group Run or Time Trial (5K, 7.5K, 10K, or 15K):
Group Run at Self‐Regulated Pace or a gentle warm‐up followed by a short distance run at goal race pace.
1. For those training for the 5K Run:
1 mile warm‐up jog, 1 mile at goal 5K Race Pace, 1 mile cool‐down.
2. For those training for the 10K Run:
2 mile warm‐up jog, 2 mile at goal 10K Race Pace, 2 mile cool‐down.
3. For those training for the 15K Run:
3 mile warm‐up jog, 3 mile at goal 15K Race Pace, 3 mile cool‐down.
Workout
Objective – To gauge your current fitness level and to
establish a benchmark by which to measure your progress by
week 7.
-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-
WEEK 5
(Thursday October 30th; 6:00 PM)
–
Easy Group Run or Timed Accelerations (5K, 7.5K, 10K, or 15K):
Group Run at Self‐Regulated Pace or Run easy for 5 minutes then accelerate for 1 minute at goal race pace.
Workout
Objective – To practice implementing surges of pace over the
course of your easy mileage. The focus is integrating speed
over a drawn out period of running.
-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-
WEEK 6
(Monday, November 3rd; 6:00 PM)
—
Tentative Turkey Trot Course Preview
Group Run in Southwood: Distances to be determined.
(Thursday November 6th; 6:00 PM)
–
Easy Group Run or Turn Accelerations (5K, 7.5K, 10K, or 15K):
Group
Run at Self‐Regulated Pace or Run easy on the straightaways
and accelerate at race pace into and around turns throughout
the route.
Workout
Objective – To sharpen racing tactics and to gain familiarity
with managing turns at a race paced effort.
-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-
WEEK 7
(Monday, November 10th; 6:00 PM)
—
Tentative Turkey Trot Course Preview
Group Run in Southwood: Distances to be determined.
(Thursday November 13th; 6:00 PM)
–
Easy Group Run or Time Trial #2 (5K, 7.5K, 10K, or 15K):
Group Run at Self‐Regulated Pace or a gentle warm‐up followed by a short distance run at goal race pace.
1. For those training for the 5K Run:
If you were unable to hit your target goal race pace in week 4:
1 mile warm‐up jog, 1 mile at goal 5K Race Pace, 1 mile cool‐down.
If you were able to hit your target goal race pace in week 4:
Warm‐up for ½ mile, 2 miles at goal race pace, Cool‐Down for ½ mile.
2. For those training for the 10K Run:
If you were unable to hit your target goal race pace in week 4:
2 mile warm‐up jog, 2 mile at goal 10K Race Pace, 2 mile cool‐down.
If you were able to hit your target goal race pace in week 4:
Warm‐Up for 1.5 miles, 3 miles at goal race pace, Cool‐Down for 1.5 miles.
3. For those training for the 15K Run:
If you were unable to hit your target goal race pace in week 4:
3 mile warm‐up jog, 3 mile at goal 15K Race Pace, 3 mile cool‐down.
If
you were able to hit your target goal race pace in week 4:
2.5 mile warm‐up jog, 4 mile at goal 15K Race Pace,
Cool-Down for 2.5 Miles.
Workout Objective – To evaluate your progress from week 4’s time trial.
-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐
WEEK 8
(Monday, November 17th, 6:00 PM)
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Tentative Turkey Trot Course Preview Group Run in Southwood: Distances to be determined.
(Thursday November 20th; 6:00 PM)
–
Easy Group Run & Celebration (5K, 7.5K, 10K, or 15K):
Group Run at Self‐Regulated Pace.
Workout
Objective – To recover, place the mind at ease one week out
from race day and to celebrate your hard work and
dedication!!!
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