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If a friend or family member just sent you a link to a turkey trot and you thought, Sure, why not? and signed up with less than a week to the big day, congrats! You’ve found a page with the perfect blend of last-minute race training desperation and can-do attitude.
The good news? Sheer willpower can propel you through a few miles of fun. The bad news? At this point, you can’t really train, per se. Let me bring in Erica Coviello, RRCA-certified running coach to explain. “Physiologically speaking, your body needs about 10 days to adapt to any kind of stress so you’d need more than that to influence performance,” she says.
You can, however, prepare. And we’re here to help.
Don’t Panic
First things first: don’t freak out. You can do this. “Turkey trots are distances that the average person should be able to complete, whether running, walking or a combination of the two,” Coviello says.
RELATED: Want to Start Running? Sign up for a Turkey Trot.
Most of these races will be between 3 and 6 miles, with a lengthy course cutoff time, meaning it’s totally doable. To be clear, we wouldn’t advise running a marathon or even a half marathon with no training. The risk of injury is too high. But a local turkey trot? As long as you walk or run within your fitness level, it’s safe and super fun to do.
Move a Little (Not a Lot)
If your last running mile was in high school P.E., get out and stretch those legs in the days leading up to the race. “Running a bit during that week before can build your confidence and help ‘train’ your mind, so why not give it a go?” Coviello says. “Done correctly, it can lead to less pain on race day. Correctly as in short, easy runs, maybe with some walking just to get time on your feet and muscle activation if you’re going from zero to 60.”
Try 20 to 30-minute run/walks. You’ll be able to find what cadence works for you at your current fitness level by trial and error. Try a 30-second run followed by a two-minute walk. Repeat the pattern for 20 to 30 minutes. Adjust the intervals until you feel like it’s what you can handle.
The key is to not overdo it. Now is not the time to start running 5 miles at a time. Also inadvisable: sprints, timed miles, climbing the stairs to the Philadelphia Museum of Art. Keep your runs joyful and easy, not intense. If you’re unsure what “easy” means, you can judge it by your heart rate, staying below 60 to 70 percent of your max, or by the talk test. (I.e. can you hold a conversation while running with ease?)
“Running too much, too fast, too soon, almost always results in injury or burnout and can lead to a rough race day or poor recovery,” Coviello says.
Last-Minute Turkey Trot Training Pans
Before we go through the “training plans” let me hit you with some tough love. Where have you been for the last three months, dude? If you came here 12 weeks ago to get a real training plan, we’d have you on your way to gravy-covered Thanksgiving race glory. OK, end rant. Just promise me you’ll train for real next year.
Training Plan Length: One Week
Level: Mild Panic
Let’s focus on making it to the finish line with all your muscles (and dignity) intact.
| Day | Workout |
|---|---|
| Thursday | 20 to 30 minutes of easy running, run/walking, or walking |
| Friday | Gentle stretching/yoga |
| Saturday | Optional walk, run or cross train 30 min @ RPE 1–2 or Rest |
| Sunday | Gentle stretching/yoga |
| Monday | 20 to 30 minutes of easy running, run/walking, or walking |
| Tuesday | 20 to 30 minutes of easy running, run/walking, or walking |
| Wednesday | Rest |
| Thursday | Race Day |
Training Plan Length: Three Days
Level: Acute Anxiety
You just looked at the calendar and realized you’re racing in three days. Big yikes. You’ve got time for a vibes-based taper.
| Day | Workout |
|---|---|
| Monday | 20 to 30 minutes of easy running, run/walking, or walking |
| Tuesday | 20 to 30 minutes of easy running, run/walking, or walking |
| Wednesday | Gentle stretching/yoga |
| Thursday | Race Day |
Training Plan Length: One Day
Level: Advanced Chaos
If you just noticed that Thanksgiving is tomorrow and you’re racing in 12 hours, it’s…fine. Maybe it’s a day to drink more water and less Diet Coke. Move your body a little. Find (or buy) some running shoes.
| Day | Workout |
|---|---|
| Wednesday | 20-minute walk while contemplating your life choices |
| Thursday | Race Day |
Make Better Choices
During the holidays, it’s so easy to forget the simple steps that help you feel less like a garbage pile. You don’t need a massive diet overhaul to run a turkey trot, but choosing nourishing foods will help you feel better while you’re out there.
“Drink a little more water, clean up your diet, and get some good sleep,” Coviello says. “Even if it’s just for a few days, small habits like these can make a difference in how your body starts to respond to stress.”
Get the Right Gear
It might seem arbitrary, but you need suitable running attire even for a short-distance race. No, not sweatsuits. Not yoga pants. Cotton shirts are also out (guys, don’t spend your Thanksgiving tending to chafed nipples). Opt instead for moisture-wicking fabrics.
“Breathable layers,” Coviello says. “And don’t overdress—dress as if it’s 15 degrees warmer than it really is. You may be cold at the start, but you’ll warm up within a few minutes of forward motion. On the other hand, if it’s super cold, windy, or precipitating, accessories like merino wool socks, ear-warmer headbands, and thin gloves can make a big difference in making you feel comfortable.”
Most importantly, have a pair of running shoes. Like actual running shoes—not some athletic-looking trainers you found in your garage. The sooner you can purchase these, the better. While most modern running shoes don’t require a break-in period, being used to your new kicks will feel better on race day.
Be Your Own Turkey (Just Have Fun)
Now that we’ve gone through the basics of prepping for the trot, let’s talk about race day. You might have some “what ifs” fluttering around in your brain.
What if the person who I’m supposed to run with is too fast for me?
What if my kid/cousin/grandpa/bartender beats me?
What if I have to walk the entire way?
First of all, this is supposed to be fun, you dummy. No one expects you to win. You can walk the whole thing and still have a great race. I know that doesn’t really help the insecure feelings you might be experiencing. But you could use those feelings for good, namely as inspiration for running a race in the future.
“Maybe use that feeling as motivation to set some short-term and long-term goals for yourself and develop a plan to hit them,” Coviello says, adding that a good coach can help you get started.
Her best advice for the upcoming trot? Run your own race. “Just remember whether you’re running, walking, or crawling—however you get from the start to the finish line, you’re still moving forward, and you’re moving way more than the person still in bed or on the couch.”
Related: Why the Turkey Trot Is the “Me-Time” You Need on Thanksgiving
