Couch to Turkey Trot: Your Path to Success at the Webster Turkey Trot 2023

Are you ready to lace up your running shoes and participate in the Webster Turkey Trot 2023? Whether you’re a complete beginner or a seasoned runner looking to get back into the game, this Couch to Turkey Trot training program will help you prepare for the 5K race with confidence. By following this program, you’ll gradually build up your running endurance, improve your fitness, and cross that finish line with a smile on your face!

Before You Begin

Before starting any exercise program, it’s essential to check with your doctor, especially if you have any pre-existing health conditions or concerns. Once you get the green light, you’re ready to begin your journey to the Webster Turkey Trot!

Training Schedule

This 6-week training program is designed for individuals who have little to no running experience and aims to get you ready for a 5K race. The plan includes three workouts per week, but feel free to adjust the schedule to fit your availability and physical ability. Remember always to listen to your body and take rest days as needed.

Week 1:

  • Day 1: Brisk walk for 20 minutes.
  • Day 2: Rest or light activity (stretching, yoga, or easy walking).
  • Day 3: Brisk walk for 25 minutes.

Week 2:

  • Day 1: Brisk walk for 25 minutes.
  • Day 2: Rest or light activity.
  • Day 3: Brisk walk for 30 minutes.

Week 3:

  • Day 1: Brisk walk for 20 minutes, then jog lightly for 1 minute. Repeat this sequence four times.
  • Day 2: Rest or light activity.
  • Day 3: Brisk walk for 20 minutes, then jog lightly for 2 minutes. Repeat this sequence three times.

Week 4:

  • Day 1: Brisk walk for 20 minutes, then jog lightly for 3 minutes. Repeat this sequence three times.
  • Day 2: Rest or light activity.
  • Day 3: Brisk walk for 15 minutes, then jog lightly for 5 minutes. Repeat this sequence twice.

Week 5:

  • Day 1: Brisk walk for 15 minutes, then jog for 8 minutes. Walk for 2 minutes to recover, then jog for another 8 minutes.
  • Day 2: Rest or light activity.
  • Day 3: Brisk walk for 15 minutes, then jog for 10 minutes. Walk for 1 minute to recover, then jog for another 10 minutes.

Week 6:

  • Day 1: Brisk walk for 10 minutes, then jog for 15 minutes. Walk for 1 minute to recover, then jog for another 10 minutes.
  • Day 2: Rest or light activity.
  • Day 3: Warm-up with a brisk 5-minute walk, then jog the entire 5K (3.1 miles) distance. Don’t worry about your pace; focus on finishing strong and enjoying the experience!

Training Tips

  1. Warm-up and Cool Down: Always start with a 5-minute warm-up (brisk walking) before your workouts. After each workout, cool down with 5 minutes of slow walking and gentle stretching.
  2. Listen to Your Body: If you experience pain or discomfort during your training, don’t push through it. Take a break, rest, and consult with a healthcare professional if necessary.
  3. Stay Hydrated: Drink plenty of water throughout the day, especially on training days. Proper hydration is essential for optimal performance.
  4. Proper Footwear: Invest in a good pair of running shoes that provide adequate support and cushioning to prevent injuries.
  5. Cross-Training: Consider incorporating some cross-training activities like cycling, swimming, or strength training to complement your running workouts and reduce the risk of overuse injuries.
  6. Rest Days: Rest is crucial for your body’s recovery and adaptation to the training. Don’t skip those rest days; they are just as important as your workout days.
  7. Nutrition: Fuel your body with a balanced diet that includes a mix of carbohydrates, protein, healthy fats, and plenty of fruits and vegetables to support your training.

Final Thoughts

Completing a Turkey Trot can be an incredibly rewarding experience, and with this Couch to Turkey Trot training program, you’ll be well-prepared for the Webster Turkey Trot 2023. Remember, progress may be gradual, but consistency is key. Celebrate your achievements along the way, and most importantly, have fun with your training!

Always stay updated with the race details and any changes on the YellowJacketRacing website. Good luck, and enjoy the journey towards your Turkey Trot success!

5K Rochester NY

Lace Up Your Shoes: A Guide to 5K Rochester NY and Running Races in Rochester NY

5K Rochester NY

Rochester, NY, is a city that pulses with energy, especially when it comes to running races. From the scenic trails to the vibrant community of runners, the city offers a plethora of opportunities for both seasoned racers and beginners. This comprehensive guide focuses on the 5K Rochester NY races and other running races in rochester ny, providing all the information you need to join the running community in this beautiful city.

Continue reading “Lace Up Your Shoes: A Guide to 5K Rochester NY and Running Races in Rochester NY”

Exploring the Trails with TrailsROC: A Comprehensive Guide


TrailsROC is an organization that has become synonymous with trail running and hiking in the Rochester, NY area. With a mission to advocate, educate, and celebrate trail running, TrailsROC offers a comprehensive platform for both seasoned trail runners and those new to the sport. In this blog post, we’ll delve into the various aspects of TrailsROC, from their organized races to their community involvement, and how you can get involved.

Who is TrailsROC?

TrailsROC was founded by a group of trail enthusiasts who wanted to create a community around trail running. They offer resources, organize events, and provide support to trail runners of all levels. Their website is a treasure trove of information, including trail maps, race details, and educational materials.

Organized Races

One of the standout features of TrailsROC is their commitment to organizing and supporting trail races.

Here’s a look at some of their popular events:

  1. Last Runner Standing:
    • Description: A Last Runner Standing event on a 1ish mile loop. The loop is all trail. Runners will start each loop in “mass start” style. The time limit for the loops will get shorter after each completion. Runners must complete each loop in the allowed time or they will be eliminated.
  2. Birthday Run:
    • Description: A free fun run! It’s a morning of celebration of the trail system, friendship, the past year, and the year to come.
  3. MFAMTL 6 Hour:
    • Description: A 6-hour timed loop course on the trails at Durand Eastman Park. 3 hours in one direction, 3 hours in the other. The loop is a bit over 1 mile long, all starting and ending on horseshoe road.
  4. Many On The Genny:
    • Description: A 45-mile trail ultra using both sides of the famous gorge in Letchworth State Park. With 90% of the course off roads, you will traverse single track, fields, foot bridges, and bridle paths. You will experience beautiful vistas, quad-busting climbs, and a grass-roots, community-friendly event.
  5. Webster Trail Classic:
    • Description: The Webster Trail Classic will take place in three neighboring parks in Webster, NY. Each park has a different style of trail building, so each offers a unique running experience. It is an excellent trail system that the organizers have been lucky to get permission to use.
  6. Many Lite:
    • Description: A #TrailsRoc and Rochester Running Company Collaboration. Welcome to the most scenic race on the East Coast as the event takes you on 20 miles of waterfalls, overlooks, and peak fall foliage.
  7. MFAMTL 8 Hour:
    • Description: An 8-hour timed loop course on the trails at Oatka Creek Park. 4 hours on 1 loop – 4 hours on another loop. Each loop is a bit over 1 mile long, all starting and ending at the lodge.
  8. 0 Degree WTF! (Winter Trail Fest):
    • Description: A Winter Trail Festival at Powder Mills Park – With the options of running 5, 10, or 15 miles this year – The course will be a single 5-mile loop you can run 1, 2, or 3 times, taking you on beautiful single track in Powder Mills Park. Each loop will start and finish at Wadhams Lodge, which will be the “home base” for the weekend.

Trail Maps and Guides

TrailsROC offers an extensive collection of trail maps and guides on their website. Whether you’re looking for a leisurely hike or a challenging run, you’ll find detailed information, including distance, elevation, and difficulty level. Their interactive map is particularly useful for planning your next adventure.

Education and Safety

TrailsROC is dedicated to educating the community about trail safety and responsible usage. They offer workshops, tutorials, and online resources to ensure that everyone can enjoy the trails safely and responsibly.

Community Involvement

Beyond races and maps, TrailsROC is deeply involved in the local community. They organize trail clean-up events, work with local authorities to maintain and improve trails, and partner with other organizations to promote outdoor activities.

How to Get Involved

If you’re in the Rochester area and have a passion for trail running or hiking, TrailsROC offers several ways to get involved:

  • Join a Group Run: They host regular group runs that are open to all levels.
  • Volunteer: Help with trail maintenance, race organization, or community outreach.
  • Participate in a Race: Whether running or cheering, being part of a TrailsROC race is a thrilling experience.
  • Follow Them on Social Media: Stay updated on events, news, and connect with other trail enthusiasts.


TrailsROC is more than just an organization; it’s a community of trail lovers who are passionate about sharing the joy of trail running and hiking. With a wide array of races, extensive trail guides, educational resources, and community involvement, TrailsROC is a vital part of the outdoor scene in Rochester, NY.

Whether you’re a seasoned trail runner or just looking to explore the beautiful trails of the area, TrailsROC offers something for everyone. So lace up your trail shoes, grab a map, and hit the trails with TrailsROC!