#BALGTurkeyTrot 5K Training Plans Week 9

WELCOME TO WEEK 9 OF #BALGTURKEYTROT TRAINING! THIS FREE 10-WEEK 5K TRAINING PROGRAM IS FOR RUNNERS OF ALL ATHLETIC LEVELS! OVER THE NEXT 10-WEEKS, WE INVITE YOU TO JOIN THE BADASS LADY GANG AND TRAIN TO RUN EITHER YOUR FIRST 5K OR YOUR STRONGEST 5K WITH OUR FREE TRAINING PROGRAMS!

EVERY FRIDAY, WE’LL POST THE UPCOMING WEEK OF TRAINING HERE ON BADASSLADYGANG.COM FOR OUR SOUTHERN HEMISPHERE GANG AND SUNDAY ON THE BADASS LADY GANG’S INSTAGRAM ACCOUNT. BY JOINING OUR TRAINING PROGRAM, YOU’LL GET ACCESS TO A PRIVATE GROUP IN OUR ONLINE COMMUNITY (CLICK HERE TO JOIN!) AND A WEEKLY INSTAGRAM LIVE ON THE BADASS LADY GANG’S INSTAGRAM PAGE EVERY MONDAY AT 12:30 PM ET/9:30 AM PT.

READY FOR YOUR NINTH WEEK OF TRAINING?

RUN YOUR FIRST 5K

It’s the final countdown!!! Next week is RACE DAY! Getting excited!?!??! Nervous!?!? BOTH!?!?! Don’t get ahead of yourself just yet, we have plenty of time before race day. It’s going to be here before you know it so big deep breath, now, let’s crus this week!!!!!

Monday, Today you have 3 x 10-minutes running with 2-minutes walking recovery. You know what that means: 10-minutes at conversational pace (Slow, strong, stead pace), 2-minute walk, 10-minutes at conversational pace, 2-minute walk, 10-minutes conversational pace.

Before you head out the door today, I want you to take a beat, close your eyes, and just think about the run. REMEMBER why you wanted to train for this 5K. Think about the last 8 weeks and how much strength you’ve built! Then, make today’s goal to have as much fun as possible. REMEMBER, fun doesn’t mean effortless and it doesn’t mean it will be easy. Smile when you’re hurting and just give yourself your best. HAVE FUN!

Tuesday, head out for a walk or cross-train because it’s a flex day!

Wednesday, Monday take two! 3 x 10-minutes running with 2-minutes walking recovery. Let this run be its own run. If Monday was tough, let today be a new chance to kick ass and take names. Hard doesn’t mean impossible. You got this. Strong and steady.

Thursday, you have a flex day. Cross-train or go for a walk.

Friday, you have a rest day. A GREAT day to foam roll and recover from all the work you’re putting in.

Saturday, 15-minutes conversational pace (Slow, strong, stead pace), 2-minute walk, 15-minutes conversational pace.

CAN YOU FEEL THE EXCITEMENT!?!?!?! I want you to really, really, really let today feel like a victory lap because this is a huge accomplishment. You’ve been working so, so hard the last few weeks and race day is approaching. It’s ok that we haven’t run a 5K yet. You don’t have to do something before you can believe in yourself. YOU ARE READY for race day. YOU ARE A RUNNER! Enjoy today. It’s a victory lap. Just keep giving yourself your best.

Sunday, you have the option to take the day to rest and recover or head out for a walk.

RUN YOUR STRONGEST 5K

Que the rocky theme song because IT’S WEEK 9. ONE MORE WEEK UNTIL RACE DAY! ALL CAPPS FOR EXCITEMENT! Gang, this week, we’re fine tuning. So really focus on form and effort level this week. AND MOST IMPORTANTLY, find the fun. You’ve been working, REALLY hard. Let that strength shine.

Monday, you have a flex day. 30-45 minute run, cross-train, or rest day.

Tuesday, speedy and spicy 400 meter (or 90-second) repeats!!!! After your 10-minute warm-up, 8x 400m (or 90-seconds) reps at interval pace (SPICY PACE) with 90-seconds of walking/jogging recovery. Then, 4 x 200m (or 45-seconds) at repetition pace (REAL REAL SPICY) with 200m or 45 seconds recovery. Finishing off with your 10-minute cool down.

Today, I want you to really go for it. RUN STRONG. You know what to do. Focus on your form and smile smile smile when it hurts like hell!

Wednesday, 45-50 minute run at conversational pace. Slow, strong, and steady.

Thursday, BRING THE HEAT because you have 200m repeats. Today, you have your 10-minute warm-up followed by 8 x 200m (or 45-seconds) at repetition pace with 200m or 45-seconds walking recovery. Then, 10-minute cool down.

These are QUICK, EXPLOSIVE AND SPICY! Enjoy. Let those legs fly!

Friday, you have a rest day. A GREAT day to foam roll and recover from all the work you’re putting in.

Saturday, time to run long! Head out for 60-80 minutes at conversational pace.

Sunday, you have a flex day. Listen to your body! Don’t be afraid to take a rest day if you’re feeling all the work you’ve been putting in.

HAVE FUN! DON’T FORGET TO USE THE HASHTAG #BALGTURKEYTROT AND TAG @BADASSLADYGANG ON INSTAGRAM WITH YOUR TRAINING PHOTOS! AND JOIN US IN OUR #BALGTURKEYTROT GROUP IN OUR ONLINE COMMUNITY!