LAKE NORMAN TURKEY TROT
RUN CLUB
We are excited to be official sponsors of the Lake Norman Turkey Trot. If you have been thinking about running, this is a great opportunity to get started. We will be providing all the tips you need to start training and you can join our group runs for extra motivation.
The official Turkey Trot race prep starts the last weekend of September; however, you can join us already at our 760 Craftworks every Wednesday and keep the momentum going!
Race Date: November 23rd, 2023.
Distances: 5K and 10K OR you can do both :)
For more detailed instructions on race location, swag and schedule, go to epicsportsmarketing.com or lakernormanturkeytrot.com
For those who want some camaraderie, guidance and tips to get this done, stay tuned! In the meantime, we've already uploaded a run schedule that starts Sept 25th.
Stay in tune with group run details, location, perks, surprises and tips by joining our Facebook Group: Healthy Body PT Run Club. See ya soon!
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Legend
*XT - Cross train
*LR - Long Run
*RP - Race Pace
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RPE - Rate of Perceived Exertion. This is a subjective rating of how hard you are working. A 0-10 scale is an easy way of monitoring effort throughout a run.
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Easy Run: This should be a pace at which you could hold a conversation and sustain for a long time! For warm up/cool down, and recovery miles (labeled as “easy” in table) aim for 50-60% (Zone 1) of your estimated max heart rate and up to 50-70% (Zone 2) for steady state and long runs. RPE should be 2-3/10 primarily.
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Tempo Run: This should be a “comfortably hard” pace or “Zone 3” training. If using a heart rate monitor, aim for 70-80% of your age predicted max heart rate (see below for equations) or about a 6-8/10 range on an RPE scale. Start easy for one mile to warm up prior to easing into your tempo pace. Run easy again at the end of the run to cool down. Tempo runs should feel challenging. You should be able to say a few words but not hold a conversation. These runs train your body to sustain speed over distance and can be helpful if you’re trying to improve your pace and general running economy.
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