#BALGTurkeyTrot 5K Training Plans Week 5

WELCOME TO WEEK 5 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.

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READY FOR YOUR FIFTH WEEK OF TRAINING?

RUN YOUR FIRST 5K- WEEK 5

ONE ENTIRE MONTH IN! You just completed 4 weeks of running!!!!! LOOK AT YOU!!!! That is huge!!! Congratulations!

Ready for week 5? Alright, last week, we worked on flipping the script from, “I have to run” to “I want to run”. This week, I want you to build on that mindfulness by staying in the moment. With four weeks of training under your belt, you may be feeling a little tired. That’s OK! I want you to focus on how strong you feel. How proud you are that you’re 4-weeks in and continuing to build. This week, I want you to focus on what it is you’re moving towards and begin to play with mantras to help you stay in the moment when your legs start to get tired or when you get bored/start to focus on how much further you have to go.

Examples of mantras you can play with: STRONG, forward, I can and I will, Patience, forward is a pace, HELL YEAH, I can do this, No regrets, no excuses.

PLAY. See what happens.

Monday, you have a 5-minute jog at a conversational pace (strong, slow, and steady) with 60-second walking recovery for 36-minutes. Another way to read this is 6 x (5-minute jog x 60-second walking recovery). I want you to focus on chunking these reps. One step at a time. One minute at a time. One rep at a time. It’s ok if this feels intimidating. Just see what happens.

Tuesday, head out for a walk. Listen to a podcast, your favorite book on tape, playlist, or just spend some time alone with your thoughts. ENJOY today’s walk. ENJOY these walks. We don’t give ourselves enough opportunities to just go be outside to move.

Wednesday, just like Monday, you have a 5-minute jog at a conversational pace (strong, slow, and steady) with 60-second walking recovery for 36-minutes. Hard does not equal impossible. It’s ok if these are hard. They’re supposed to be hard. Soon enough, this is going to be easy. Every day serves a purpose. Today is no different. Go give yourself your best. You deserve it.

Thursday, you have a flex day. You can 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, you have a 6-minute jog with 60-second walking recovery for 42-minutes. Another way to read this is 6 x (6-minute jog with 60-second walking recovery). NOW WE ARE COOKING!!! Try to get excited about today’s run because you have worked so hard to get here! Remember, I’m not looking for perfection. Just your personal best effort. Just like always, keep it slow and steady. SMILE. Whenever you’re doubting yourself, visualize yourself absorbing energy and strength from the ground. You are so much stronger than you give yourself credit for. 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 5

How was last week’s MILE TIME TRIAL??? Good? Hard? Not great? Did you give yourself your best effort? REMEMBER, these pop-quizzes aren’t definitive of what you’re capable of. They’re just chances to check-in and practice with some of the tools we’ve put in your toolbelt.

Let’s keep building!

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

Tuesday, 10 x 400m (or 90 seconds) at interval pace with 90-second recovery. (Make sure you updated your VDOT score with last week’s mile time trial. CLICK HERE to update your VDOT Score if you haven’t already. Then, write down your new pace suggestions.) You know how to play with 400m repeats at interval pace. Set some intentions for today and shoot for consistency.

Wednesday, 30-45 minute run at conversational pace. Slow, strong, and steady.

Thursday, COUNTDOWN TIME!!!!! It’s time for one of my all-time favorite workouts! You’re going to start with 5 minutes at threshold pace then, 2-minutes running or walking recovery. Then, 4 minutes at threshold pace with 2 minutes of recovery. Then, 3 minutes at threshold pace with 2 minutes of recovery. Then, 2 minutes at threshold pace with 2 minutes of recovery. Then, 1 minute at threshold pace with 2-minutes recovery!

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

Saturday, 40-60 minute long run. (Can you run further? OF COURSE! If that’s what you’ve been doing regularly. Don’t build the long run more than 10-minutes a week.)

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!