#BALGTurkeyTrot 5K Training Plans Week 8

WELCOME TO WEEK 8 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 EIGTH WEEK OF TRAINING?

RUN YOUR FIRST 5K

WEEK 8!!! Can you even believe that we’re approaching the 2-month mark!?!?! Now, most 5K plans have you going into race week in week 8. NOT HERE. WHY? Because I like to bake in some variability should life derail you. So don’t stress if some days were altered or just downright skipped. You’re exactly where you need to be.

BUT, let’s talk about this week. This week we have 15-minutes of running take 2 and a pretty exciting longer weekend run. Just do your best. REMEMBER, progress is what it’s all about. NOT perfection. Your best effort is YOUR best effort. You have this. You’ve been working hard. BELIEVE in yourself. Let the work you’ve been putting in show up for you.

Monday, 15-minutes at conversational pace. REMEMBER, it’s ok if this past weekend’s 15-minute run was a shit-show. It’s also ok if it was forgettable. OR fantastic. Try to let today stand alone. Don’t define what you can and can’t do. Go into every run this week with this attitude,- “I don’t know if I can do this but I’m going to give it my best effort and see what happens". Then, one minute at a time. SMILE when it gets hard. You have this. YOU CAN DO HARD THIS!

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

Wednesday, you have 1-mile or 10-minutes at your conversational pace (slow, strong, steady), a 90-second walking recovery, and then 7, 1-minute spicy paced efforts (RUN HARD! PUMP YOUR ARMS! STAND UP TALL! SMILE WHEN IT HURTS!) with 1-minute walking recovery. That means 1 minute spicy, 1 minute walking — repeat 6 more times. 7 times in total.

Thursday, you have a flex day. Cross-train or go for a walk. (My vote is always walk. Walking is the best.)

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

Saturday, 10-minutes of running at conversational pace, 2-minute walking recovery, 10-minutes of running at conversational pace, 2-minute walking recovery, 10-minutes of running at conversational pace, 2-minute walking recovery. That’s the run. YOU HAVE THIS! You can do this. I promise you, you can do this. BEST EFFORT TODAY. Remember your mantra. REMEMBER why you’re out here. One foot in front of the other. SLOW, STRONG, AND STEADY! FIND THE FUN!

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

RUN YOUR STRONGEST 5K

WEEK 8!!! I’m going to give you the same pep-talk that I gave the first 5K gang— Can you even believe that we’re approaching the 2-month mark!?!?! Now, most 5K plans have you going into race week in week 8. NOT HERE. WHY? Because I like to bake in some variability should life derail you. So don’t stress if some days were altered or just downright skipped. You’re exactly where you need to be.

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

Tuesday, 800 meter repeats!!!! After your 10-minute warm-up, 6, 800m (or 4-minute) reps at interval pace (SPICY PACE) with 2-minutes of walking/jogging recovery. Then, 10-minute cool down.

For these 800m repeats, I want you to focus on consistency. Focus on your effort level and staying just as strong as you are in rep 1 as you are in rep 6. RUN STRONG. You can run strong even on tired legs.

Wednesday, 45-60 minute run at conversational pace. Slow, strong, and steady.

Thursday, let’s play with threshold pace shall we??? Today, you have your 10-minute warm-up followed by 1 x 2-miles (or 3.2km) at threshold pace with 2-minutes of recovery between. THEN, 2 x 400m at interval pace (REAL SPICY) with 60-seconds of walking/jogging recovery. Then, 10-minute cool down.

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!