#BALGTurkeyTrot 5K Training Plans Week 7

WELCOME TO WEEK 7 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 SEVENTH WEEK OF TRAINING?

RUN YOUR FIRST 5K

Bring on week 7!!!! Alright badass lady gang, last week was a big week. REMEMBER, regardless of what happened, focus on today. Your only job is to give yourself your best effort today. Try to fight the urge to define what you can and can’t do. Just head out and see what happens! Stay in the moment. SMILE. And try to find the fun!

HERE WE GO!

Monday, WE GOT SOME SPICE on deck! Ready? Here’s how this works, you’re going to run for a mile or 10 minutes. SLOW. STEADY. STRONG. CONVERSATIONAL PACE. Then, you have a 90-second walking recovery. Then, you have 7, 1-minute running intervals at a hard, spicy pace with a 1-minute recovery walk. That means 14 minutes of work. 1-minute spicy pace, 1-minute walk. 7 times. Stand up tall, relax your shoulders, PUMP YOUR ARMS, and focus on taking quick, strong, POWERFUL steps. These are gonna be hard but you can do hard things. JUST PLAY. PLAY PLAY PLAY. See what happens.

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

Wednesday, just like Monday, you have a 1-mile interval at a conversational pace (strong, slow, and steady pace.) Then, you have 90-second walking recovery before taking off for 2, 5-minute long intervals at a conversational pace with a 1-minute walking recovery between them.

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, BIG DAY GANG. You have a 15-minute run today! You have this. You have worked for this! REMEMBER, no one knows what we’re capable of. EVERY day is a chance to push our limits and see what we can do. Just say yes. You have this!

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

RUN YOUR STRONGEST 5K

How are we feeling gang? STRONG? I hope so! You’ve been working hard! Let’s keep building. This week, I want you to really set some goals for the week. What do you want to work on? What do you want to play with? Mantras? Form? Defining what it is you’re working towards? Choosing to be brave when discomfort sets in? Pushing yourself? Set some intentions! Let’s do this!

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

Tuesday, no speed play today. 45 minute run at converstaional pace. Slow, strong steady.

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

Thursday, we got some mile repeats on deck!!!!! 10-minute warm-up jog, then, 2 x 1 mile at threshold pace (comfortably, uncomfortable. BUT, if you’re looking for some more spice, go for interval pace!) with 2-minutes recovery between. Then, we’re gonna run hard and fast on tired legs with 2 x 200m at interval pace with 60-seconds recovery. (Want some more spice? Go for repetition pace!)

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 50-70 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!