How To Prep a Turkey (Trot)

by Julie Tereshchuk on October 13, 2016 in Lifestyle, Wellness, Living Texas, Austin, Dallas/Fort Worth, Houston, San Antonio,

Across Texas, Turkey Trot races are a popular family tradition. This year, be at the front of the pack—and keep up with the youngsters—by following our countdown tips from personal trainer and boot camp owner Derrick White of Total Health Evolution. Tick tock, Turkey Trot!

Bonus: these tips work for any 5K (which is about 3 miles). Plus, you might lose a little weight (good news at the holidays!) and also feel motivated to maintain a healthier lifestyle.

Derrick White
Derrick White

First Things First:

  • Take breaks as needed
  • Work towards progress, not perfection
  • Hydrate regularly
  • Set a goal

Setting a target completion time for any race is a great way to motivate yourself. Running with family or friends? Why not have some friendly competition?

Suggested 5K goals:

Beginners: 60-90 minutes (20-30 min/mile pace)
Intermediate: 45 minutes (14-15 min/mile pace)
Advanced: 20-30 minutes (6-10 min/mile pace)

Week-by-Week Countdown Tips

Staying hydrated is a critical part of good training and good health.
Staying hydrated is a critical part of good training and good health.

Week 6

Beginners: start by walking 1 mile per training day for the first week of training. Increase to 2 miles per training day for the second week.

Day 1: Power walk 5-6 miles
Day 2: Rest
Day 3: Power walk 2 miles, then alternate jogging with power walking for 3 miles
Day 4: Rest
Day 5: Power walk with intermittent jogging for a total of 5 miles
Day 6: Power walk for 2 miles, then jog for 1 mile
Day 7: Rest
Repeat for one week.

Week 4

Always stretch before a workout to avoid injuries.
Always stretch before a workout to avoid injuries.

Beginners: Power walk 1.5 miles per training day for the first week of this phase. Increase to 3 miles per training day for the following week. Include jogging when you can.

Day 1: Walk 1 mile, power walk 1 mile, jog 1 mile. Record your time, calling it your “Bravo” time.
Day 2: Rest
Day 3: Power walk with intermittent jogging for 2 miles then power walk for 2 miles. Record your time, calling it your “Alpha” time.
Day 4: Rest
Day 5: Power walk for 2 miles, power walk with intermittent jogging for 2 miles then jog for 1.5 miles
Day 6: Jog for 2 miles then power walk with intermittent jogging for 3 miles
Day 7: Rest
Repeat for one week.

Week 2

Pace yourself and believe in yourself every step of the way.
Pace yourself and believe in yourself every step of the way.

Beginners: 3 miles power walking with intermittent jogging per training day.

Day 1: Circuit training. 30 seconds each, repeat 5 times: Jumping jacks, jogging in place, “high knees,” body weight squats.
Day 2: Power walk with intermittent jogging for 2 miles then power walk for 2 miles. Record your time. The goal is to beat your “Alpha” time.
Day 3: Power walk 4 miles
Day 4: Rest
Day 5: Jog 3 miles
Day 6: Jog 3 miles. The goal is to beat your “Bravo” time.
Day 7: Rest
Repeat for one week

It’s Here! The week of your 5K

Beginners: follow this week’s training as written minus the circuit training (day 2a).

Day 1: Jog 3.5 miles
Day 2:

  • a) Circuit training. Repeat 5 times: 1 min. jumping jacks, 1 min. jogging in place, 30 seconds mountain climbers, 30 seconds plank jacks
  • b) Jog 2 miles

Day 3: Rest
Day 4: Jog 3 miles
Days 5 & 6: Rest
Day 7: Enjoy the race! Gobble, gobble.