Most “Turkey Trot” road races are on Thanksgiving Day, which is November 24 this year. If you are racing the weekend before or after Thanksgiving, make sure to use the final week, in this sequence of weeks, as your last week of training. You may have to move things around a bit to make it happen.

Register for your local “Turkey Trot” road race at this point. You can usually find the race online or go to the local running store to get the needed paper work.

Intermediate schedule: Weeks 10-13

Week 10

Mon, 10/31: 5 minutes Physio-ball balance (sit or knees), 5 minutes single foot balance (switch feet every 30 seconds), 30 minute run, 5 minute stretch.

Tue, 11/1: 5 minutes of abs, 5 minutes of superman’s (low back), [Fartlek run-10 minute warm-up jog, 15 x (1 minute med/hard, 1 minute easy), 6 minute easy cool down jog].

Wed, 11/2: 10 minute stretch, 38 minute ez run.

Thu, 11/3: Day off… or 15 minutes of stretching (your choice).

Fri, 11/4: 5 minutes Physio-ball balance, 5 minutes single foot balance, 28 minute run, 5 minute stretch.

Sat, 11/5: 5 minutes of abs, 5 minutes of superman’s, [Track repeats-10 min warm-up jog, 15x (200 meter med/hard, 200 meter easy), 6 min ez cool down jog].

Sun, 11/6: Day off… or go for a walk with the family.

Week 11

Mon, 11/7: 5 min Physio-ball balance, 5 min single foot balance , 30 min run, 5 min stretch.

Tue, 11/8: 5 min of abs, 5 min of superman’s, [Tempo run-10 min warm-up jog, 5x (3 min med/hard, 3 min ez), 6 min cool down]. This should feel a little easier than a race. (If on treadmill, keep stride length very short).

Wed, 11/9: 10 min stretch, 40 min ez run.

Thu, 11/10: Day off… or 15 min stretch (your choice).

Fri, 11/11: 5 min Physio-ball balance, 5 min single foot balance, 30 min run, 5 min stretch.

Sat, 11/12: 5 min of abs, 5 min of superman’s, [Track repeats-10 min warm-up jog, 8x (400 meter hard, walk 200 meters), 6 min ez cool down jog]. Hang around the start/finish line for your rest interval.

Sun, 11/13: 52 min long run.

Week 12

Mon, 11/14: 5 min Physio-ball balance, 5 min single foot balance , 32 min run, 5 min stretch.

Tue, 11/15: 5 min of abs, 5 min of superman’s, [Fartlek run-10 min warm-up jog, 7 x (2 min hard, 2 min easy), 6 min easy cool down jog].

Wed, 11/16: 10 min stretch, 32 min ez run.

Thu, 11/17: 15 min stretch (your choice).

Fri, 11/18: 5 min Physio-ball balance, 5 min single foot balance, 25 min run, 5 min stretch.

Sat, 10/19: 5 min of abs, 5 min of superman’s, [Tempo run-10 min warm-up jog, 2x (8 min med/hard, 5 min easy) 10 min cool down].

Sun, 11/20: Day off. Go for a walk with the family.

Week 13

Mon, 11/21: [Fartlek run-10 min warm-up jog, 6 x (1 min med/hard, 1 min easy), 6 min easy cool down jog]. This is just a little fine-tunng before the race on Thursday.

Tue, 11/22: 5 min of abs, 5 min of superman’s, 25 min run.

Wed, 11/23: Pre-race day. 20 min run. Keep it very easy, and try to run the last mile of the race course if it is convenient.

Thu, 11/24: Race day! Start your warm up 1 hour before the race begins. Jog 15 min easy, then do 4x 100 meter strides. Remember to put your number on your shirt and tie your shoes tight, but comfortably.