Turkey Trot 8K Training Plans
The following are training plans for the Turkey Trot on Thursday 11/24. The first reaches peak weekly mileage of 35. In order to use this plan, you should be regularly running close to or more than 20 miles per week. The second peaks at a weekly mileage of 50. In order to use this plan, you should be regularly running close to or more than 35 miles per week.
Before embarking on either plan, you will need to select a goal time for the 8k distance. Look up your current 5 k race time on the following table and find its 8k equivalent. Your goal pace should be faster than the 8 k equivalent, but not unreasonably so. Example : Current 5 k time is 22:00. 8 k equivalent is 36:02. A reasonable 8 k goal would be in the vicinity of 35:20 – 35:50.
If you have any questions, please contact Coach Ken at 716-208-6433.
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Plan 1 (Peaks at 35 miles in a week)
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Week ending total miles LR Key workout 1 Key workout 2
9/4 22 6 GBTC Tues Track workout HR (2400 meters)*
9/11 24 7 “ RP 1 mile #
9/18 20 8 “ HR (3000 meters)*
9/25 26 6 “ RP 2 x 1 mile #
10/2 28 9 “ HR (3600 meters)*
10/9 24 10 “ RP 1.5 miles #
10/16 30 7 “ RP 3 x 1 miles #
10/23 32 10 “ RP 2 x 1.5 miles #
10/30 28 11 “ RP 4 x 1 miles #
11/6 33 9 “ RP 2x 2 miles #
11/13 35 12 “ RP 3 miles #
11/20 30 9 “ RP 2 x 2 miles
11/27 15 thru-thur N/A 6 x 200 at race pace 8 k race
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Plan 2 (Peaks at 50 miles in a week)
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Week ending total miles LR Key workout 1 Key workout 2
9/4 38 9 GBTC Tues Track workout HR (2400 meters)*
9/11 40 10 “ RP 1 mile #
9/18 38 11 “ HR (3000 meters)*
9/25 43 10 “ RP 2 x 1 mile #
10/2 46 12 “ HR (3600 meters)*
10/9 43 13 “ RP 1.5 miles #
10/16 47 11 “ RP 3 x 1 miles #
10/23 50 13 “ RP 2 x 1.5 miles #
10/30 45 15 “ RP 4 x 1 miles #
11/6 50 12 “ RP 2x 2 miles #
11/13 50 15 “ RP 3 miles #
11/20 40 10 “ RP 2 x 2 miles
11/27 18 thru-thur N/A 6 x 200 at race pace 8 k race
Race Equivalency Table
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5K time 8K Equivalent
16:00 26:15
16:30 27:05
17:00 27:53
17:30 28:42
18:00 29:31
18:30 30:19
19:00 31:08
19:30 31:57
20:00 32:46
20:30 33:35
21:00 34:24
21:30 35:13
22:00 36:02
22:30 36:51
23:00 37:40
23:30 38:30
24:00 39:19
24:30 40:08
25:00 40:57
25:30 41:47
26:00 42:36
26:30 43:26
27:00 44:15
27:30 45:04
28:00 45:54
28:30 46:43
29:00 47:33
29:30 48:22
30:00 49:12
30:30 50:01
31:00 50:51
31:30 51:41
32:00 52:30
NOTE: LR-> Long Run
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* Hill Repeats: After warmup, do hill repeats totalling the recommended distance with jog recoveries back to the start. Follow with a warmdown. Examples : For 2400 meters you can do 12 x 200, 8 x 300, or 6 x 400. For 3000 – 3200, you can do 15 x 200, 10 x 300, or 8 x 400.
# Race pace runs: After warmup, do the recommended repeat(s) at your 8 k goal pace. Follow with a warmdown. If there are multiple reps, take 1 – 2 minutes walking/jogging recovery between reps. It is recommended, but not mandatory that these workouts be done on a track.
On runs which are not long runs or key workouts, you can add 4 – 6 x 100 meter strides at the conclusion of the run.