South Bay Turkey Trot: Strength Training for Thanksgiving Race Season

Turkey Trot 5Ks and 10Ks run across the South Bay every Thanksgiving. Here's how adding strength training at Gate 14 El Segundo to your fall training produces a better race, fewer post-race aches, and a stronger start to the holiday strength maintenance window.

The Gate 14 Coaching Team·Strength & Conditioning Coaches, Gate 14 El Segundo·Updated May 2026·2 min read

Turkey Trot races happen across the South Bay every Thanksgiving morning. Hermosa Beach, Redondo Beach, and El Segundo all host 5K and 10K events that draw hundreds — sometimes thousands — of community participants. For many runners, it's the only race of the fall. For competitive runners, it's the last tune-up before the winter training block.

Gate 14 at 130 E. Grand Ave, El Segundo serves runners in the Beach Cities preparing for fall and early-winter events.

The Thanksgiving race context

Turkey Trots are festive, but the competitive runners in the field run them at real effort. South Bay Turkey Trot fields often include runners with sub-20 minute 5K times training for winter marathons, recreational runners attempting a new PR before their holiday meal, and casual participants running their first race.

What separates the outcomes is often what was done in September and October — the eight-week window before Thanksgiving when strength training most directly translates to race performance.

Why Turkey Trot performance comes from September

A 5K requires:

Running economy: Efficiency per step, driven by posterior chain strength and running mechanics
Leg spring: The reactive stiffness that creates fast, efficient ground contact — developed through strength and plyometric work
Hip stability: Single-leg stability that produces consistent stride mechanics across 3.1 miles

These qualities take 8-12 weeks of training stimulus to develop meaningfully. Starting gym work in September, ahead of the November race, is the timeline that produces results on Thanksgiving morning.

The 8-week Turkey Trot prep program

Weeks out	Running	Gym
8-6 weeks	Base mileage, 3-4x/week	2-3x/week strength, progressive
5-3 weeks	Add 1-2 interval sessions	2x/week, maintain strength
2-1 weeks	Reduce volume, add intensity	1x/week light maintenance
Race week	Short tune-ups only	Skip or very light

Key strength movements for 5K prep:

Romanian deadlifts and deadlifts for posterior chain
Box jumps and jump squats for leg spring
Single-leg step-ups and Bulgarian split squats for hip stability
Single-leg calf raises for ankle spring

Turkey Trot to holiday maintenance

The Thanksgiving race is also the natural transition point to the holiday training window. November and December are the months when gym attendance drops nationally — but they are also when consistent athletes build a measurable advantage over those who take six weeks off.

See the Gate 14 holiday strength maintenance guide for exactly how to manage training across November-December. See Gate 14 membership options or contact Gate 14.

Frequently asked questions

Is there a Turkey Trot in the South Bay?

Yes. Multiple Turkey Trot races run across the South Bay on Thanksgiving morning, including events in Hermosa Beach, Redondo Beach, and El Segundo. These 5K and 10K events draw large community fields every November — casual participants, competitive runners, and families. Registration opens months in advance for the popular events.

How should I train for a Turkey Trot 5K?

A 5K takes 20-35 minutes to race and rewards both speed and resilience. For runners who are already active, 8 weeks of 3x/week running with one strength session per week is sufficient prep. For the strength component: posterior chain work and single-leg stability are the highest-return movements for 5K-race day performance.

Can I do strength training during the holidays?

Absolutely — and it's the most productive thing you can do in November and December. The holiday period is when most gym-goers lose ground. Athletes who maintain consistent training during this window arrive at the new year ahead of those who don't. See the Gate 14 approach to holiday training.

What happens to fitness during the holiday season without training?

Research shows that aerobic fitness begins to decline within 2 weeks of training cessation, and strength gains start to regress within 3-4 weeks without maintenance stimulus. Two sessions per week is enough to maintain what you've built through September and October.