Official Training Programs

Training Run

The Knoxville Track Club and the Health Shoppe are gearing up to get your face on the JumboTron at Neyland Stadium! The goal of our training program is to help get you to the Covenant Health Knoxville Marathon finish line on March 28th, 2010...

The Knoxville Track Club Training Program presented by the Health Shoppe

The program is intended for anyone looking to experience the fun, excitement, and camaraderie of training with a group for the marathon. This program is being led by experienced runners and is open to everyone. The 2010 program is geared to not only marathoners, but half-marathoners, and 5K participants.

This is what we have to offer:

-Group runs for everyone! Runners of all levels are welcome to join us for our weekly long runs. We will have several pace groups ranging from beginner to advanced. The long runs will take place on most Saturdays. See the schedule. We will offer water, sports drinks, gel, and bagels at some of these runs, especially the longer ones.

-Training plans for beginners, intermediate, and advanced

-Clinics by experts on topics including shoes, stretching & injury prevention, nutrition, and race preparation.

-The safety and comfort in running with a group of people. It’s a great way to get those runs in as well as make new friends.

-FUN! FUN! FUN!

Coming Up Next...

Join us Saturday, March 13 and Saturday, March 20, at the Old Candy Factory. We'll run the first half of the course on March 13 and the second half of the course on March 20. See below for mileage for the full, half, and 5K for each date.

View the schedule of long runs.

The cost of the Marathon Training Program:

-NOTHING!! We are not requiring a fee for non-KTC members to participate in the training program. However, we still encourage you to join the KTC and enjoy the benefits of being a member. You will receive discounts on KTC races, purchases at participating retailers and a subscription to the award winning KTC publication, Footnotes. For more information go to www.ktc.org or stop by either Runners Market or New Balance of Knoxville.

How to sign up:

- Send us an email (*Please avoid using "hi" or similar things for the subject line due to the large amount of spam that reaches this e-mail)

- Show up. Come a few minutes early to the next group run and you can sign-up on the spot for the KTC and start reaping the benefits of being a member right away.

For your benefit, here are links to a couple of great marathon training sites:
Hal Higdon: http://www.halhigdon.com/marathon/Mar00index.htm
Jeff Galloway: http://www.jeffgalloway.com/training/marathon.html
Running Times: http://www.runningtimes.com/clinic/programs/index.htm

2010 Knoxville Track Club
Marathon Training Program
Long-Run Schedule

Date	Week	Novice	Advanced	Notes

Nov. 21	1	3 miles	4 miles	Runners Market - Western Plaza 4443 Kingston Pike
Nov. 26	2	5 miles	5 miles	Autumnfest 8K Road Race
Dec. 5	3	6 miles	8 miles	New Balance Knoxville 8027 F Kingston Pike
Dec. 12	4	8 miles	10 miles	Runners Market - Farragut 623 N. Campbell Station Road
Dec. 19	5	10 miles	12 miles	Thackston Elementary - hosted by Girls on the Run
Dec. 26	6	12 miles	14 miles	No organized run - Happy Holidays!
Jan. 2	7	Full - 13 Half - 2	Full - 15 Half - 3	Runners Market - Western Plaza 4443 Kingston Pike
Jan. 9	8	Full - 14 Half - 3	Full - 16 Half - 4	Springbrook Park - Alcoa
Jan. 16	9	Full - 15 Half - 4	Full - 17 Half - 5	New Balance Knoxville 8027 F Kingston Pike
Jan. 23	10	Full - 10 miler Half - 5	Full - 10 miler Half - 6	Calhoun’s 10-Miler (Lenoir City)
Jan. 30	11	Full - 13 Half - 6	Full - 13 Half - 7	CANCELED - INCLEMENT WEATHER
Feb. 6	12	Full - 16 Half - 3	Full - 18 Half - 4	Runners Market - Farragut 623 N. Campbell Station Road
Feb. 13	13	Full - 1/2 Marathon Half - 10K	Full -1/2 Marathon Half - 10K	Strawberry Plains Half-Marathon & 10K
Feb. 20	14	Full - 14 Half - 4	Full - 16 Half - 5	Health Shoppe - Suburban Plaza
Feb. 28	15	Full - 30K Half - Relay	Full - 30K Half - Relay	Whitestone 30K & 3 person team 10K Relay
Mar. 6	16	Full - 20 Half - 8	Full - 22 Half - 9	Clayton Homes - Maryville
Mar. 13	17	Full - 13 Half - 10	Full - 15 Half - 11	Old Candy Factory - 1st half of New Marathon Course
Mar. 20	18	Full - 10 Half - 5	Full - 12 Half - 6	Old Candy Factory - 2nd half of New Marathon Course
Mar. 28				RACE DAY!!!

Official 5K Training Program Beginning January 30th
Week	Distance
1	Alternate jogging and walking 1/4 mile intervals for a total of 1 mile
2	Jog 1/2 mi, walk 1/4 mi, jog 1/4 mi for a total of 1 mile
3	Jog 3/4 mi, walk 1/4 mi, jog 1/2 mi for a total of 1.5 miles
4	Jog 1 mi, walk 1/4 mi, jog 1/4 mi for a total of 1.5 miles
5	Jog 1 1/4 mis, walk 1/4 mi, jog 1/2 mi for a total of 2 miles
6	Jog 1 1/2 mi, walk 1/4 mi, jog 1/4 mi for a total of 2 miles
7	Jog 2 mis, walk 1/4 mi, jog 1/4 mi for a total of 2.5 miles
8	Jog 2.5 miles
9	RACE DAY!!!

*All organized group runs will begin at 8:00 am. Run locations are subject to change. Please check this schedule or www.ktc.org bulletin board for weekly updates.

*This schedule is only a suggestion. Please listen to your body and be flexible with your runs. Do not fight injuries and rest when you need to throughout your training.

*Please consult a physician before beginning any exercise program. The KTC and the Covenant Health Knoxville Marathon Training Program are not responsible for injuries. We are simply offering a schedule of organized runs for individuals training for the marathon.

*We will provide water and snacks at a few of the training runs. Be sure to bring your own water and energy bar/gel for after your runs.

Looking for a group to run/walk with during the week?

*There will be runs for varying paces every Wednesday beginning at 5:30 pm at the Runners Market in Western Plaza for those looking for a mid-week group run. You can check out their blog at ktcwnr.blogspot.com.

*In addition to the Wednesday night group runs, Bobby Holcombe is leading group runs on Monday nights from the new Runners Market location in Farragut. These are also at 5:30 p.m.

march 28, 2010

Road Race Management
by Active Network