Group Runs:

Saturday mornings @ 8:00 AM

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Triple-Crown & Mini-Marathon Running Training Group:

Beginning January 9, 2010

Saturday mornings @ 8:00 AM
Wednesday evenings @ 6:30 PM

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Utilizing TEMPO runs in your workout

What's a tempo run?

A one mile warm-up run, followed by three miles at a comfortably hard pace (in between your 5k and 10k race pace), and finished with a one mile cool down.

Why do it?

To increase your speed. If you don't train faster, you won't race faster.

Who can do it?

Everyone. The run will still leave from the store and go through Cherokee Park, so all are welcome to join us, whether you participate in the tempo run, jog or walk. Those wanting a third training day, without the speed, are encouraged to take part. Even those training for the marathon will benefit from this workout.

Any questions?

Contact Stephanie at training@fleetfeetlouisville.com.

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FLEET FEET SPORTS TRIPLE CROWN & MINI-MARATHON TRAINING SCHEDULE

Do not run back to back days, especially the day before your long run.

Biking, swimming, yoga/pilates and weight training are excellent cross training activities on off days. Be cautious of kick boxing, step aerobics or stair climbing machines due to excessive stress on your knees.

If you have a time goal in mind, one of your weekly runs (other than the long run) should be a tempo run. A tempo run is where you begin your run at a moderate pace, and gradually increase your pace with each mile you run, ending with your goal race pace. Another option is to pick a four, six or eight mile route and run to the halfway point. Check your time, then run the route back to the beginning at a faster pace, challenging your body to run faster.

In order to be properly prepared for the race, you will want to run three times a week. Two of those days will be with your training group. The other day needs to be on your own.

Training will start on both Wednesdays and Saturdays at Fleet Feet Sports on Bardstown Road. Please remember to bring your own water. We will provide a map for pacers.  For those interested in completing a full-marathon in April, double the mileage on training days.

[week: mileage (day of your choice, Wednesday run, Saturday run)]

Jan 4-Jan 10: OFF, OFF, 2
Jan 11-Jan17: 2, 3, 4
Jan 18-Jan 24: 3, 3, 5
Jan 25-Jan 31: 3, 3, 5-6
Feb 1 – Feb 7: 3, 4, 6-7
Feb 8 – Feb 14: 4, 4, 6-8
Feb 15 – Feb 21: 3, 4, 7-8
Feb 22 – Feb 28: 4, 5, 7
Mar 1 – Mar 7: 3-4, 3-4, Anthem 5K Fitness Classic
Mar 8 – Mar 14: 5, 5, 9-10
Mar 15 – Mar 21: 3-4, 3-4, Rodes City Run 10K
Mar 22 – Mar 28: 5, 6, 8-9
Mar 29 – Apr 4: 3-4, 3-4, Papa John’s 10-Miler
Apr 5 – Apr 11: 6, 6, 12-14
Apr 12 – Apr 18: 3-4, 3-4, 6
Apr 19 – Apr 25: 3 (EASY), 3 (EASY), Mini-Marathon

"Some people create with words or with music or with a brush and paints. I like to make something beautiful when I run. I like to make people stop and say, 'I've never seen anyone run like that before.' It's more than just a race, it's a style. It's doing something better than anyone else. It's being creative."
STEVE PREFONTAINE

E-Mail Stephanie at training@fleetfeetlouisville.com with any questions

1500 Bardstown Road, Louisville, KY 40205
502.479.8786 – www.fleetfeetlouisville.com