GWTC Turkey Trot Training Group

Turkey_Trot_2015
2015 GWTC Tallahassee Turkey Trot Training Group hosted by Capital City Runners
(See maps of the Betton Hills run courses below)
WEEK 1 – (Thursday October 1st; 6:00 PM) – Group Run (at Capital City Runners).Workout Objective – To sustain a steady aerobic running effort over your pre-selected distance and to gain familiarity on the Betton Hills Course.
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WEEK 2 – (Thursday October 8th; 6:00 PM) – Course Preview (in Southwood).Workout Objective – To sustain a steady aerobic running effort over your pre-selected distance and to gain familiarity on the Betton Hills Course.

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WEEK 3 – (Thursday October 15th; 6:00 PM) – Group Run or Hill Accelerations (at Capital City Runners).

Weekly Workout Option: Run easy on the flats and downhill with gentle accelerations on any uphill segments encountered on the route.)

Workout Objective – To build strength, speed, and stamina over your pre-selected distance.

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WEEK 4 – (Thursday October 22nd; 6:00 PM) – Course Preview or Timed Run (in Southwood).

Weekly Workout Option: Self-Regulated Pace or a gentle warm-up followed by a short distance run at goal race pace.

For those training for the 5K Run: 1 mile warm-up jog, 1 mile at goal 5K Race Pace, 1 mile cool-down.
For those training for the 10K Run: 2 mile warm-up jog, 2 mile at goal 10K Race Pace, 2 mile cool-down.
For those training for the 15K Run: 3 mile warm-up jog, 3 mile at goal 15K Race Pace, 3 mile cool-down.

Workout Objective – To gauge your current fitness level and to establish a benchmark by which to measure your progress by week 7.

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WEEK 5 – (Thursday October 29th; 6:00 PM) – Group Run or Timed Accelerations (at Capital City Runners).

Weekly Workout Option: Run easy for 5 minutes then accelerate for 1 minute at goal race pace.

Workout Objective – To practice implementing surges of pace over the course of your easy mileage. The focus is integrating speed over a drawn out period of running.

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WEEK 6 – (Thursday November 5th; 6:00 PM) – Course Preview or Turn Accelerations (in Southwood).

Weekly Workout Option: Run easy on straightaways and accelerate at race pace into and around turns throughout the route.)

Workout Objective – To sharpen racing tactics and to gain familiarity with managing turns at a race paced effort.

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WEEK 7 – (Thursday November 12th; 6:00 PM) – Group Run or Timed Run #2 (at Capital City Runners).

Weekly Workout Option: Gentle warm-up followed by a short distance run at goal race pace.

For those training for the 5K Run:

If you were unable to hit your target goal race pace in week 4: 1 mile warm-up jog, 1 mile at goal 5K Race Pace, 1 mile cool-down.

If you were able to hit your target goal race pace in week 4: Warm-up for ½ mile, 2 miles at goal race pace, Cool-Down for ½ mile.
For those training for the 10K Run:

If you were unable to hit your target goal race pace in week 4: 2 mile warm-up jog, 2 mile at goal 10K Race Pace, 2 mile cool-down.

If you were able to hit your target goal race pace in week 4: Warm-Up for 1.5 miles, 3 miles at goal race pace, Cool-Down for 1.5 miles.
For those training for the 15K Run:

If you were unable to hit your target goal race pace in week 4: 3 mile warm-up jog, 3 mile at goal 15K Race Pace, 3 mile cool-down.

If you were able to hit your target goal race pace in week 4: 2.5 mile warm-up jog, 4 mile at goal 15K Race Pace, Cool-Down for 2.5 Miles.

Workout Objective – To evaluate your progress from week 4’s time trial.

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WEEK 8 – (Thursday November 19th; 6:00 PM) – Group Run & Celebration (in Southwood).

Workout Objective – To recover, place the mind at ease one week out from race day and to celebrate your hard work and dedication.

 

Tally TT Run Routes

Capital City Runners has an experienced staff of runners of all levels.  Whether you are just getting started in the sport, need some tips on your next marathon training cycle, or want to set a PR, we can help get you going in the right direction.  We can also help you find a good PT, Massage therapist, or Physician if you are wresting with an injury.  So feel free to stop by just to talk running.  You can also email us or contact us on Facebook orTwitter.

We also do a group run from the store on Monday nights that goes through Betton Hills.  The run has a good variety of ability levels so feel to run your pace and distance.

Upcoming Events

  • September 25, 2017 6:00 pmMonday Night Group Run
  • September 26, 2017 6:15 pm"Uptown" Group Run
  • September 28, 2017 6:00 pmThursday Evening Run/Walk
  • October 2, 2017 6:00 pmMonday Night Group Run
  • October 3, 2017 6:15 pm"Uptown" Group Run
  • October 5, 2017 6:00 pmThursday Evening Run/Walk
  • October 9, 2017 6:00 pmMonday Night Group Run
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