Fleet Feet Running Club Fall 2019

Registration Deadline passed.
Fleet Feet Running Club Fall 2019

Join us to get ready to run Battlefield 13.1/5k on November 9th, 2019

 

Benefits

- At least Two coached training sessions each week (long run and speed work)

- Experienced coaches and mentors to support you along the way

- Daily training schedule for 12 weeks

- Education on proper form, pacing, fueling, stretching, and more

- Tech training shirt

- Accountability and encouragement

- Exclusive Fleet Feet Sports discounts

- Weekly facebook updates from the coach with tips, advice, and motivation/encouragement

- One free Yoga class

- Free monthly injury screenings with Results Physiotherapy

- Group cross training workouts

- Training program registration fee - $75

- Fleet Feet gift cards can be applied toward training program registration

- No refunds, no exchanges, and no transfers at any time.

- Training fee does not include race entry fee.

Suggested Activity Level Prior to Start of Training

-Run with a pace of 13 minutes per mile or faster

-Have raced a 10K within a year prior to goal race day for the 13.1

-Start the training program by being able to comfortably run 10-15 miles per week and a 5 mile long run.(for 13.1)

-We do recommend that you check with your doctor before starting a fitness program.

Questions? E-mail jennifer.carter@fleetfeet.com


NEXT EVENT

Sunday 9/15

Sunday, September 15th at 07:00 AM

Day 28, Sunday · 8 Miles LSD  (11:39/mile)


307 Manufacturers Road
Chattanooga, TN 37405






EVENT SCHEDULE


DAY 1 Kick Off ! Monday 8/19

Monday, Aug 19th 6:00pm

Kick off for Battlefield 13.1


When 6:00pm
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 2 Tuesday 8/20

Tuesday, Aug 20th 6:00am

Day 2, Tuesday · 4 Miles Easy
Your run should feel comfortable enough that you can hold a conversation. If you’re huffing and puffing, you’re
going too fast. (Pace: 11:39/mile)
 

5K:

1.5 Miles easy (15 min) + cool down


When 6:00am
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 3 Wednesday 8/21

Wednesday, Aug 21st 6:00pm

Day 3, Wednesday · Rest or Cross-Train
Ideally, you won’t exercise at all on these days. But it’s okay to do a no-impact activity such as yoga, stretching,
or swimming. Whatever you do, just take it easy.

5K

Rest or cross train


When 6:00pm
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 4 Thursday 8/22

Thursday, Aug 22nd 6:00am

Day 4, Thursday · 5 Miles with 3 Miles at HMP
Today is your first run with half marathon-pace (HMP) miles. You’ll have these workouts throughout the program to you can practice the goal pace you hope to hit in the race, so that when the starting gun goes off, “race pace” will feel like your natural rhythm. They’ll help you improve lung power, biomechanical efficiency, running economy,and the mental toughness that racing demands.
1-mile warmup
3 miles at half marathon pace (10:18/mile)
1-mile cooldown
Warm up with one mile of easy running, then try to settle in to your half marathon pace and hold it for three miles.
Cool down with one mile of easy running.
 


When 6:00am
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 5 Friday 8/23

Friday, Aug 23rd 6:45pm


Day 5, Friday · 4 Miles Easy
When you’re in training, it’s important to eat like an athlete. About half of your daily calories should come from carbs. Fruits, vegetables, whole grains, beans, and lentils are rich in complex carbs, as well as vitamins and minerals that speed recovery. About 25 percent of your daily calories should come from unsaturated fats, which will keep you feeling satisfied and full, and help your body absorb certain vitamins. Nuts, seeds, and avocados are rich in heart-healthy fats, as are olive and flaxseed oils. The remaining 25 percent of your calories should come from protein, which helps speed muscle repair and recovery. Cuts of beef and pork labeled “loin” and skinless poultry have a healthy protein-to-fat ratio. Fatty fish, tofu, eggs, and low-fat dairy such as milk and yogurt
are also good sources. (Pace: 11:39/mile)
 


When 6:45pm
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 6 Sat 8/24

Saturday, Aug 24th 7:00am

Day 6, Saturday · Rest or Cross-Train
As your training gets under way, invest in shirts, pants, underwear, and socks that are made of technical, lightweight fabrics that wick away moisture. These fabrics, such as Dri-FIT and Coolmax, help prevent blisters and chafing.
 


When 7:00am
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 7 Sunday 8/25

Sunday, Aug 25th 7:00am

Day 7, Sunday · 8 Miles LSD
Today is your first long, slow distance run (LSD). Since you’ll be running farther, you can go out slower than you usually do. You’ll want to target your easy pace of 11:39/mile, but your focus should be to cover the mileage for the day. Be sure to hydrate well before you head out, especially if it’s hot and humid outside. While you’re on the road, take 14 to 20 ounces of fluid per hour. Go for sports drinks that contain electrolytes to help replace the sodium lost through sweat. After you’re done, be sure to eat within 30 minutes. Try to eat between 400 and 500 calories with a mix of carbs (to replenish glycogen in your muscles) and protein (to repair those muscles). (Pace: 11:39/mile)
 


When 7:00am
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 8 Mon 8/26

Monday, Aug 26th 6:00pm

Day 8, Monday · Rest or Cross-Train
This is week two of training. After this week, race day will be eight weeks away.
You’ll have two short runs and three days of rest. Your long run will dip to six miles. Tomorrow you’ll head for the hills, which build leg and lung power you’ll need for the race. On Thursday you’ll have another opportunity to practice your goal race pace.
 


When 6:00pm
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 9 Tues 8/27

Tuesday, Aug 27th 6:00am

Day 9, Tuesday · 5 Miles Hills
Hills will give you the base of strength you need to take on tougher runs later in the program. Don’t worry about your pace on these days; just focus on keeping an even effort on the inclines and the descents. Watch your form when you’re heading up; push your legs off and up, rather than into, the ground so that you feel as if you’re springing up the hill. When you’re running downhill, be sure to watch your form. Shorten your stride, and focus on keeping your shoulders, hips, and feet aligned. It should almost feel like controlled falling.


When 6:00am
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 10 Wed 8/28

Wednesday, Aug 28th 7:00pm

PROPER TRAINING WITH DUSTY DISCHLER! 7 P.M.

Day 10, Wednesday · Rest or Cross-Train

 


When 7:00pm
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 11 Thursday 8/29

Thursday, Aug 29th 6:00am

Day 11, Thursday · 5 Miles with 3 Miles at HMP
1-mile warmup
3 miles at half marathon pace (10:18/mile)
1-mile cooldown
Today is a race-pace run. Warm up with one mile of easy running, then dial into your goal race pace (10:18/mile)and hold it for three miles. Cool down with one mile of easy running.
 


When 6:00am
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 12 Friday 8/30

Friday, Aug 30th 6:45pm

Day 12, Friday · 4 Miles Easy
Be sure to replace your shoes every 300 to 500 miles. Since it’s easy to lose track of how long you’ve had a particular pair, record the date that you started wearing them in your log. Invest the time it takes to find the right pair for you. Let the Fleet Feet people get you in the right shoe.
 (Pace: 11:39/mile)
 


When 6:45pm
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 13 Saturday 8/31

Saturday, Aug 31st 7:00am

Day 13, Saturday · Rest or Cross-Train
A well-kept training log can help keep you injury-free. Taking notes on how you feel after each run can help you learn the difference between the inevitable soreness from hard workouts and an emerging injury that needs medical attention.
 


When 7:00am
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 14 Sun 9/1

Sunday, Sep 1st 7:00am

Day 14, Sunday · 6 Miles LSD
You may have to dash from your run to the rest of your day, but it’s important to make time for a postrun routine of stretching, icing, and refueling. Slow your pace the last mile of your run, and then walk for a few minutes before stopping. (If you come to an abrupt stop, you may feel weary and lightheaded.) After you cool down, try to stretch and ice trouble spots. Then, within an hour, consume a snack with healthy carbs to refill your glycogen stores and
protein to repair your muscles. (Pace: 11:39/mile)
 


When 7:00am
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 15 Monday 9/2

Monday, Sep 2nd 6:00pm

WEEK 3

Day 15, Monday · Rest or Cross-Train You’ll have two short runs, one day with race-pace miles, and three days to rest or cross-train. This week’s long run bumps up to 10 miles. Make sure you set aside enough time in your schedule for your long run, so you don’t feel rushed to finish it and you have enough time to eat and rest afterward. Get your fueling strategy set ahead of time. On any run longer than 75 minutes, energy gels or sports drinks will help you maintain a steady level of energy.

 


When 6:00pm
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 16 Tuesday 9/3

Tuesday, Sep 3rd 6:00am

Day 16, Tuesday · 5 Miles Hills
Mix up your terrain whenever you can; it will help you stay injury-free. Get off the road and onto grass, trails, dirt.


When 6:00am
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 17 Wed 9/4

Wednesday, Sep 4th 6:00pm

Day 17, Wednesday · Rest or Cross-Train
Be sure to stay hydrated throughout the day, not just while you’re out on the run. A good rule of thumb is to drink half your body weight in ounces of fluids. So if you weigh 150 pounds, aim for 75 ounces of water or sports drink per day. If you weigh 100 pounds, aim for 50 ounces.


When 6:00pm
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 18 Thursday 9/5

Thursday, Sep 5th 6:00am

Day 18, Thursday · 5 Miles with 3 Miles at HMP
1-mile warmup
3 miles at half marathon pace (10:18/mile)
1-mile cooldown
Warm up with one mile of easy running, then settle in to your goal half marathon pace. Hold that pace for three miles, then cool down with one mile of easy running.
 


When 6:00am
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 19 Friday 9/6

Friday, Sep 6th 6:45pm

Day 19, Friday · 4 Miles Easy
 


When 6:45pm
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 20 Sat 9/7

Saturday, Sep 7th 7:00am

Day 20, Saturday · Rest or Cross-Train
Have slow-digesting carbs such as broccoli, beans, and lentils. If you skip dinner or eat fast-digesting carbs like rice, bread, or sugary desserts, your glycogen levels will be depleted, making it even harder to muster the energy to get up in the morning.
 


When 7:00am
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 21 Sunday 9/8

Sunday, Sep 8th 7:00am

Day 21, Sunday · 10 Miles LSD
 (Pace: 11:39/mile)
 


When 7:00am
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 22 Monday 9/9 ODD STORY / FF

Monday, Sep 9th 5:45pm

WEEK 4

Group run from Odd Story Brewing


When 5:45pm
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 23 Tuesday 9/10

Tuesday, Sep 10th 6:00am

Day 23, Tuesday · Red Bank Track workout
 


When 6:00am
Where 640 Morrison Springs Road
Chattanooga, TN 37415


DAY 24 Wed 9/11

Wednesday, Sep 11th 6:00pm

Day 24, Wednesday · Rest or Cross-Train
 


When 6:00pm
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 25 Thursday 9/12

Thursday, Sep 12th 6:00am

Day 25, Thursday · 6 Miles with 4 Miles at HMP
1-mile warmup
4 miles at half marathon pace (10:18/mile)
1-mile cooldown
Warm up with one mile of easy running, then settle in to your goal half marathon pace. Hold that pace for four miles, then cool down with one mile of easy running.


When 6:00am
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 26 Friday 9/13

Friday, Sep 13th 6:45pm

Day 26, Friday · 4 Miles Easy (Pace:11:39/mile)

 


When 6:45pm
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 27 Saturday 9/14

Saturday, Sep 14th 7:00am

Day 27, Saturday · Rest or Cross-Train
Most runners don’t have a problem pushing themselves. But when you’re focused on building endurance and speed, it’s easy to forget how important rest is. It’s when you’re not running that the muscle rebuilds itself and becomes stronger. If you don’t recover enough, you’ll break down more than you build up. Make your rest days count for more than just a day off by doing something you enjoy that you don’t have time for on your heavy mileage days. 

 


When 7:00am
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 28 Sunday 9/15

Sunday, Sep 15th 7:00am

Day 28, Sunday · 8 Miles LSD  (11:39/mile)


When 7:00am
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 29 Monday 9/16 YOGA

Monday, Sep 16th 6:30pm

WEEK 5
Day 29, Monday · YOGA

 


When 6:30pm
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 30 Tuesday 9/17

Tuesday, Sep 17th 6:00am

Day 30, Tuesday · 5 Miles Hills
When you’re heading uphill, focus on controlling your effort. Run the first two-thirds of the hill relaxed, then slightly accelerate over the last part and carry your pace over the top. If you try to charge up a hill all-out from the bottom, you’ll be wiped out by the time you get to the top.
 


When 6:00am
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 31 Wed 9/18

Wednesday, Sep 18th 6:00pm

Day 31, Wednesday · 3 Miles Easy 

(Pace: 11:39/mile)


When 6:00pm
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 32 Thurs 9/19

Thursday, Sep 19th 6:00am

Day 32, Thursday · 4 Miles with 2 Miles at HMP 1-mile warmup 2 miles at half marathon pace (10:18/mile) 1-mile cooldown Warm up with one mile of easy running, then dial into your half marathon pace (10:18/mile) and hold it for two miles. Cool down with one mile of easy running.


When 6:00am
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 33 Friday 9/20

Friday, Sep 20th 6:45pm

Day 33, Friday · 4 Miles Easy No matter what your time goal is for your daily workout or your race, you want to avoid going out too fast. If you charge out of the gates, you’ll end up hurting sooner, struggling to hang on through the middle of the run, and to finish. To avoid that, get plenty of practice running negative splits during training. That is, run a bit slower for the first third of a run, pick up the pace in the middle, and finish with strength and speed. Ending your run on a high note will help train you for a fast finish on race day. And you’ll be more likely to look forward to your next run. (Pace: 11:39/mile)


When 6:45pm
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 34 Saturday 9/21

Saturday, Sep 21st 7:00am

Day 34, Saturday · Rest or Cross-Train If you’re looking for a good activity to do on a rest day, head to the pool. Swimming is a great form of active recovery, because it builds strength in often-neglected muscles in the upper body and core, which will help you maintain an upright running form at the end of races and hard workouts.


When 7:00am
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 35 Sunday 9/22

Sunday, Sep 22nd 7:00am

Day 35, Sunday · 10–12 Miles LSD Today do a long, slow distance run of 10 to 12 miles. (Pace: 11:39/mile)


When 7:00am
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 36 Monday 9/23

Monday, Sep 23rd 6:00pm

Day 36, Monday · Rest or Cross-Train


When 6:00pm
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 37 Tuesday 9/24

Tuesday, Sep 24th 6:00am

 Tuesday · 4 Miles with 2 Miles at HMP 1-mile warmup 2 miles at half marathon pace (10:18/mile) 1-mile cooldown It’s still important to warm up, no matter what the conditions are. To loosen up, start by walking for four to five minutes. Then alternate between running and walking before transitioning to your planned workout. Run easy for one mile, then get into your goal race pace (10:18/mile) for two miles. Cool down with one mile of easy running.


When 6:00am
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 38 Wednesday 9/25

Wednesday, Sep 25th 6:00pm

Wednesday · Rest or Cross-Train


When 6:00pm
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 39 Thursday 9/26

Thursday, Sep 26th 6:00am

7 Miles with 3 Miles at Tempo 2-mile warmup 3 miles at tempo (10:01/mile) 2-mile cooldown Today is your first tempo run. Tempo runs train your body to sustain speed over a distance. Warm up with two miles of easy running. Then gradually ramp up to your tempo pace (10:01/mile) and hold it for three miles. Cool down with two miles of easy running. The tempo effort should feel challenging, but manageable. On a scale of 1 to 10, your level of effort should be about an 8. You should feel like you can say a few words at a time, but you shouldn’t be able to carry on a conversation.


When 6:00am
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 40 Friday 9/27

Friday, Sep 27th 6:45pm

4 Miles Easy Keeping tabs on your heart rate can help you attain various effort levels. But wearing a monitor constantly can turn every run into a stressful performance-based workout. Heart-rate monitors can be great for runs with a specific purpose, such as a tempo run, when you need to maintain a certain effort level, or during a long run, when you need to make sure you’re going slow and steady. When you want to simply enjoy your run, leave the heart-rate monitor at home. (Pace: 11:39/mile) 


When 6:45pm
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 41 Saturday 9/28

Saturday, Sep 28th 7:00am

Rest or Race.. Raccoon Mountain 5K / 10K 


When 7:00am
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 42 Sunday 9/29

Sunday, Sep 29th 7:00am

Day 42, Sunday · 10 Miles LSD Take your long run slow and easy. Make sure you’ve set aside enough time in your schedule so you don’t feel rushed to finish the run and you have time to rest afterward. Within 30 minutes of finishing, be sure to have a meal or snack with a carbs-to-protein ratio of 4:1. This will help restock spent glycogen stores and kick-start muscle repair. Ice any sore spots for 15 to 20 minutes. (Pace: 11:39/mile)


When 7:00am
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 43 Monday 9/30

Monday, Sep 30th 6:00pm

Day 43, Monday · Rest or Cross-Train


When 6:00pm
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 44 Tuesday 10/1

Tuesday, Oct 1st 6:00am

Day 44, Tuesday · 3 Miles Easy

(Pace: 11:39/mile)


When 6:00am
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 45 Wednesday 10/2

Wednesday, Oct 2nd 6:00pm

Day 45, Wednesday · 3 Miles Easy
(Pace:11:39/mile)
 


When 6:00pm
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 46 Thursday 10/3

Thursday, Oct 3rd 6:00am

Day 46, Thursday · 6 Miles with 4 Miles at Tempo
1-mile warmup
4 miles at tempo (10:01/mile)
1-mile cooldown
Today is a tempo run. Warm up with one mile of easy running. Dial into your tempo pace (10:01/mile) and hold it
for four miles. Cool down with one mile of easy running.


When 6:00am
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 47 Friday Oct 4

Friday, Oct 4th 6:40pm

Day 47, Friday · 3 Miles Easy

(Pace: 11:32/mile)


When 6:40pm
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 48 Saturday 10/5

Saturday, Oct 5th 7:00am

Day 48, Saturday · Rest or Cross-Train


When 7:00am
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 49 Sunday 10/6

Sunday, Oct 6th 6:30am

Day 49, Sunday · 12–13 Miles LSD

(Pace: 11:39/mile)


When 6:30am
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 50 Monday 10/7

Monday, Oct 7th 6:00pm

WEEK 8
Day 50, Monday · Rest or Cross-Train


When 6:00pm
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 51 Tuesday 10/8

Tuesday, Oct 8th 6:00am

Day 51, Tuesday · 3 Miles Easy
If you’re running and struck with a side stitch, slow down and change your breathing pattern. Take quick, shallow breaths for a minute or two, then switch to taking deep breaths for a minute. Keep running slowly for another quarter- to half-mile. If the pain doesn’t subside by then, stop and stretch on the side of the road, bending to the opposite side of the stitch. (Pace: 11:39/mile)
 


When 6:00am
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 52 Wednesday 10/9/19

Wednesday, Oct 9th 6:00pm

Day 52, Wednesday · 3 Miles Easy

Running when you have a cold is usually fine, unless you have a fever, in which case you should stay in. There’s evidence that running can improve circulation and reduce stress, boosting the immune system, so a run may help improve your symptoms. Take extra care to stay hydrated, and dress appropriately when you go out. Pay attention to how your symptoms are affected by the run, and take a day off if they worsen. (Pace: 11:32/mile)


When 6:00pm
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 53 Thursday 10/10/19

Thursday, Oct 10th 6:00am

Day 53, Thursday · 7 Miles with 5 Miles at Tempo

1-mile warmup

5 miles at tempo (10:07/mile)

1-mile cooldown


When 6:00am
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 54 Friday 10/11/19

Friday, Oct 11th 6:45pm

Day 54, Friday · 4 Miles Easy

Regular massages can be valuable during your heaviest training weeks, because they can help you recover faster and stay injury-free. A good massage therapist will zero in on your tightest muscles. Be sure to see a specialist in sports massage who has experience working with runners. (Pace: 11:32/mile)


When 6:45pm
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 55 Saturday 10/12/19

Saturday, Oct 12th 7:00am

Day 55, Saturday · Rest or Cross-Train


When 7:00am
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 56 Sunday 10/13/19

Sunday, Oct 13th 6:45am

Day 56, Sunday · 10 Miles LSD

Do most of your long run at your usual, relaxed long-run pace. If you have the energy, pick it up to your goal race pace for the last two to three miles. This will help you simulate the fast finish you hope to make in the race. (Pace:11:32/mile)

 


When 6:45am
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 57 Monday 10/14/19

Monday, Oct 14th 6:00pm

Day 57, Monday · Rest or Cross-Train


When 6:00pm
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 58 Tuesday 10/15/19

Tuesday, Oct 15th 6:00am

Day 58, Tuesday · 3 Miles Easy

If you have to miss some training time, don’t accelerate the pace and distance of your remaining workouts in an effort to “catch up.” That’s a surefire way to get injured. A few missed miles won’t make or break your race; any extra rest can work in your favor. Stick to the plan as best you can, and don’t be afraid to reset your racing goals if necessary. (Pace: 11:39/mile)


When 6:00am
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 59 Wed 10/16/19

Wednesday, Oct 16th 6:00pm

Day 59, Wednesday · 3 Miles Easy

11:39 Pace


When 6:00pm
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 60 Thursday 10/17/19

Thursday, Oct 17th 6:00am

Day 60, Thursday · 8 Miles with 4 Miles at HMP

2-mile warmup

4 miles at HMP (10:18/mile)

2-mile cooldown

Run two miles, then dial into your goal race pace and hold it for four miles. Cool down with two miles of easy running.

Maintaining a cool, relaxed expression signals to the rest of your body that things are going smoothly. Relaxing key parts of your body—particularly your facial muscles-–is important when you’re digging deep. The energy spent on tensing those muscles will sap the energy you need to run.

 


When 6:00am
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 61 Friday 10/18/19

Friday, Oct 18th 6:45pm

Day 61, Friday · 3 Miles Easy

11:39 Pace


When 6:45pm
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 62 Saturday 10/19/19

Saturday, Oct 19th 7:00am

Rest or cross train


When 7:00am
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 63 Sunday 10/20/19

Sunday, Oct 20th 7:00am

Day 63, Sunday · 8 Miles LSD

 (Pace: 11:39/mile)

 


When 7:00am
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 64 Monday 10/21/19

Monday, Oct 21st 6:00pm

Day 64, Monday · Rest or Cross-Train


When 6:00pm
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 65 Tuesday 10/22/19

Tuesday, Oct 22nd 6:00am

Day 65, Tuesday · 3 Miles Easy

In the days ahead, take some time to go over the logistics. Double-check your registration and the start time of the race. Know when you’ll pick up your bib; figure out how you’ll get to the starting line and where you can park. If your support crew is coming along, determine the best place for them to cheer you on, and where to meet them after you finish. (Pace: 11:39/mile)


When 6:00am
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 66 Wednesday 10/23/19

Wednesday, Oct 23rd 6:00pm

Day 66, Wednesday · 3 Miles Easy

This is a good time to start checking the weather forecast and thinking about what to wear. If you need help choosing proper attire, check out the “What to Wear” tool at runnersworld.com/what-to-wear. (Pace: 11:39/mile)

 


When 6:00pm
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 67 Thursday 10/24/19

Thursday, Oct 24th 6:00am

Day 67, Thursday · 5 Miles with 3 Miles at HMP

1-mile warmup

3 miles at half marathon pace (10:18/mile)

1-mile cooldown

 


When 6:00am
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 68 Friday 10/25/19

Friday, Oct 25th 6:45pm

Day 68, Friday · 3 Miles Easy


When 6:45pm
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 69 Saturday 10/26/19

Saturday, Oct 26th 7:00am

Day 69, Saturday · Rest or Cross-Train


When 7:00am
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 70 Sunday 10/27/19

Sunday, Oct 27th 7:00am

Easy 4-5 mile run / drills / stretches


When 7:00am
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 71 Monday 10/28/19

Monday, Oct 28th 6:00pm

Rest or cross train


When 6:00pm
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 72 Tuesday 10/29/19

Tuesday, Oct 29th 6:00am

2 miles with drills


When 6:00am
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 73 Wednesday 10/30/19

Wednesday, Oct 30th 6:00pm

Cross train - whole body strength, and stretch


When 6:00pm
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 74 Thursday 10/31/19

Thursday, Oct 31st 6:00am

3 miles with drills


When 6:00am
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 75 Friday 11/1/19

Friday, Nov 1st 6:45pm

4 miles easy


When 6:45pm
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 76 Saturday 11/2/19

Saturday, Nov 2nd 7:00am

Rest or cross train


When 7:00am
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 77 Sunday 11/3/19 INFO MEETING

Sunday, Nov 3rd 5:00pm

Six miles (on your own) or Wild Trails 10K Urban Nature 8 AM

RACE info meeting 5 PM Fleet Feet Chattanooga


When 5:00pm
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 78 Sunday 11/3/19 INFO MEETING

Sunday, Nov 3rd 5:00pm

Six miles (on your own) or Wild Trails 10K Urban Nature 8 AM

RACE info meeting 5 PM Fleet Feet Chattanooga


When 5:00pm
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 79 Monday 11/4/19

Monday, Nov 4th 6:00pm

Whole body stretch and cross train


When 6:00pm
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 80 Tuesday 11/5/19

Tuesday, Nov 5th 6:00am

3 miles with drills


When 6:00am
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 81 Wednesday 11/6/19

Wednesday, Nov 6th 6:00pm

Run & tweak (group chat)


When 6:00pm
Where 307 Manufacturers Road
Chattanooga, TN 37405


DAY 82 Thursday 11/7/19

Thursday, Nov 7th 6:00am

3 miles EASY - strides


When 6:00am
Where 307 Manufacturers Road
Chattanooga, TN 37405



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