Louisville Distance Project: Spring 2021

Louisville Distance Project: Spring 2021

The Louisville Distance Project is the most comprehensive training program that Louisville has to offer. By partnering with local health and fitness professionals, product vendors, skillful coaches, LDP Mentors, and local race organizers, our program provides an unparalleled training experience. Whether you're a seasoned marathoner or looking to do the Louisville Triple Crown of Running and/or the Kentucky Derby Festival Marathon for the first time ever, these groups are designed to help meet your needs as you crush your goals! Spring training starts on Monday, January 4th at 6:00 PM. Thereafter, and for the duration of the training season, this group will meet every Monday and Wednesday at 6:00 PM as well as Saturdays at 8:00 AM. This group is open to runners and walkers of all paces. Our 16 week training program is specifically designed to fully prepare you to run 5k Fitness Classic, City Run 10k, and the Allstate Hot Chocolate 15k/5k as well as the Kentucky Derby Festival Mini & Full Marathon, but we can make training schedule adjustments to accommodate different goal races.

NEW THIS SEASON, we've added Saturday TRAIL long runs for those interested in training for a spring trail half marathon, such as the Backside Trail Marathon

HOW DO YOU KNOW IF THIS GROUP IS RIGHT FOR YOU? You should be comfortable running at least a 3 mile distance to begin the half marathon program, and a 6 mile distance for the full marathon program. If you can run, run/walk, or walk one of those distances to start, then you can participate in this group. If you can't, don't worry! We also have a 5k program as well, which will take place later this spring. 

PROGRAM BENEFITS INCLUDE:

  • Weekly workouts with mapped courses
  • Experienced Coaches and Ambassadors to assist and guide you throughout the season
  • Three group workouts per week and an accompanying training schedule for other days
  • One off-site workout per week focused on building speed and Vo2Max
  • Pace groups ranging from 7 minute miles to walkers
  • Multiple run/walk, interval groups
  • Weekly training newsletters and a private Facebook community for participants
  • Vendor sponsored runs with tons of discounts and giveaways
  • Free clinics with local massage therapists, reflexoligists, chiropractors, physical therapists, personal trainers, and dietitians
  • Free technical training tee
  • Injury Prevention clinic with a certified instructor
  • A discount card with 10-30% off of running necessities

So join us and become immersed in a well established running community, obtain better overall health, gain an improved sense of self-esteem and wellbeing, and increase your focus on your goals! Want to learn more? Stop by Fleet Feet Louisville or contact Myrdin Thompson at myrdin.thompson@fleetfeet.com


NEXT EVENT

LDP Saturday Long Run 1/23

Saturday, January 23rd at 08:00 AM

Both groups will meet at Fleet Feet for these out and back runs.

Half group will run 4 miles on this route. Note, this will take you to Brown Park off Hubbard Lane, so please be aware of traffic and sidewalk access. 

Marathon group will run 7 miles on this route, Note, this will take you past Seneca Park and into Cherokee, so be aware of additional pedestrian and bike traffic. This route also has hills.

TRAIL GROUP: Meet in Cherokee Park at the Big Rock trail entrance. You will be running 5 miles on this route.


117 Breckenridge Lane
Louisville, KY 40207






EVENT SCHEDULE


DAY 1 LDP Monday Workout 1/4

Monday, Jan 4th 6:00pm

Welcome to the first workout of the season! This will be an easy pace run, beginning and ending at Fleet Feet. Before this run, take a moment to check out this article on the importance of dynamic stretching and muscle activation. Even if you think the distance you will be navigating isn't "long" it is still a good idea to wake your body up before your activity. 

Half Marathoners will run 1.5 miles following this route.

Marathoners will run 3 miles following the same half marathon route (2x).

Please see the FAQ for additional information and how to access Map My Run as well as an explanation about running paces. 


When 6:00pm
Where 117 Breckenridge Lane
Louisville, KY 40207
More Information FAQ


DAY 2 LDP Wednesday Workout 1/6

Wednesday, Jan 6th 6:00pm

We are encouraging everyone to ease into training this season and this will be an out and back run starting at Fleet Feet.

Half marathon group will be running 1.5 miles, please see the route here at map my run.

Marathon group will be running 4 miles, please see the route here at map my run

Our routes are created using Map My Run. This is a free service, but you will need an account to be able to access the routes. You can then either download the map to print, or access via the Map My Run app. 


When 6:00pm
Where 117 Breckenridge Lane
Louisville, KY 40207


DAY 3 LDP Saturday Long Run 1/9

Saturday, Jan 9th 8:00am

Welcome to the first "long run" of your training season! Long runs are designed to help us better understand pacing and race day preparation. The goal on a long run is to think about time on your feet and run at a 1:30 - 2:00 minute mile pace slower than what your goal is for race day. For example this could mean if your race pace goal is 9 minutes per mile, then today you will run at a 10:30 to 11:00 minute mile pace. Long runs are also designed to help you understand your fueling, hydration, and equipment needs for race day. This morning's run will start and finish at Fleet Feet. The store will not be open until 10:00 am, so please make sure your valuables are secure in your vehicle or on your person. 

Half marathon group will be running 3 miles on this route.

Marathon group will be running 5 miles on this route

TRAIL GROUP: For those who will be joining Mike Melloy and Andrea Mattingly as part of our trail series, they will be meeting in Cherokee Park at the Big Rock trail entrance. You will need a FREE Strava account to access map information. For this week you will be running 3 miles on this route


When 8:00am
Where 117 Breckenridge Lane
Louisville, KY 40207


DAY 4 LDP Monday Workout 1/11

Monday, Jan 11th 6:00pm

As we continue to ease into training, make sure you are also taking time to recover. Sunday, Tuesday, and Thursday are designated "rest days" with the option of adding cross training to your Thursdays. Rest day doesn't have to mean being completely inactive, for example you can add some yoga into your morning or go for a gentle walk. Here is a link to some yoga poses that you may find beneficial and may help with your running.

Both groups will run 3 miles of an out and back starting at Fleet Feet on this route, please be aware that there may be limited lighting in some areas and plan accordingly. 


When 6:00pm
Where 117 Breckenridge Lane
Louisville, KY 40207


DAY 5 LDP Wednesday Workout 1/13

Wednesday, Jan 13th 6:00pm

Don't forget your dynamic stretching before you start your activity. Both groups will start and finish at Fleet Feet.

Half Marathon 3 miles on this route.

Marathon 4 miles on this route.


When 6:00pm
Where 117 Breckenridge Lane
Louisville, KY 40207


DAY 6 LDP Saturday Long Run 1/16

Saturday, Jan 16th 8:00am

Today's long run will start and finish at Fleet Feet. For each group we will build your long run mileage slowly, either by adding a half mile or mile. It may be time to start considering how you will fuel for your run. We recommend for every 45 minutes of activity you take in some calories - either by adding something to your hydration or by taking in fuel through a gel, gu, jelly bean, or chews. Please reach out to your mentor or a Fleet Feet fit specialist to ask about what fueling options we have available and refer to your training manual for additional information on why fueling is important. 

Half marathon will run 3.5 miles on this route (you will need to add a little extra before you make that turnaround back to the store to get to your 3.5 miles).

Marathon will run 6 miles on this route.

TRAIL GROUP: Meet in Cherokee Park at the Big Rock trail entrance. You will be running 4 miles on this route


When 8:00am
Where 117 Breckenridge Lane
Louisville, KY 40207


DAY 7 LDP Monday Workout 1/18

Monday, Jan 18th 6:00pm

Both groups will run 3 miles on this route, starting and finishing at Fleet Feet. Don't forget your reflectivity as there may be limited lighting in some areas of this route. 

 


When 6:00pm
Where 117 Breckenridge Lane
Louisville, KY 40207


DAY 8 LDP Wednesday Workout 1/20

Wednesday, Jan 20th 6:00pm

Tonight we will be meeting at Waggener High School to use their track for our speed workout. Using a track makes it easier to gauge your distances, but you can also do these types of workouts around Seneca Park. The track lights are usually on, but bring a headlamp just in case. 

UPDATE: Fleet Feet Louisville staff member Patrick Hammond will be hosting a GOOD FORM CLINIC. Are you ready to practice running? The top three things that cause a runner to exert more effort and possibly cause injury are: over-striding (when your foot hits the ground ahead of your center of mass) ; heel striking (the heel contacts the ground first, and then the rest of the foot pivots down); and bad posture/form. Meet with Patrick to review these topics and more, as well as participate in some specific exercises and some focused running.  For some additional insight on why running form can make a difference, check out this great article from our team at Fleet Feet: Does Cadence Matter? | Fleet Feet. Note, due to the nature of this clinic, you won't be able to participate in the clinic AND the workout. You will have to choose to do one, or the other. 

If you are not going to be joining Patrick, then both groups will be participating in the same workout. You should walk or jog at least a half mile to both warm up before the workout and then cool down after. You will run 2 x 200 meters with a 200 meter walk/jog between sets, then run 2 x 400 meters, with a 200 meter walk/jog between sets. 

If you have a Garmin, you can program this workout into your watch by using the Garmin app on your phone and then syncing your watch. Follow these directions on how to create your workout for your Garmin. If you have questions, please reach out to Myrdin Thompson, Training Program Director, and she can show you how to do this. 


When 6:00pm
Where 330 S Hubbards Ln
St Matthews, KY 40207


DAY 9 LDP Saturday Long Run 1/23

Saturday, Jan 23rd 8:00am

Both groups will meet at Fleet Feet for these out and back runs.

Half group will run 4 miles on this route. Note, this will take you to Brown Park off Hubbard Lane, so please be aware of traffic and sidewalk access. 

Marathon group will run 7 miles on this route, Note, this will take you past Seneca Park and into Cherokee, so be aware of additional pedestrian and bike traffic. This route also has hills.

TRAIL GROUP: Meet in Cherokee Park at the Big Rock trail entrance. You will be running 5 miles on this route.


When 8:00am
Where 117 Breckenridge Lane
Louisville, KY 40207


DAY 10 LDP Monday Workout 1/25

Monday, Jan 25th 6:00pm

Both groups will run 3 miles - your run will start at Fleet Feet, take you to Seneca, looping the park, and then return the store. Please note, in the evenings this area has seen an increase of traffic and some of the lights at the park may be out. Please watch your footing and have a headlamp in addition to your three points of reflectivity.  


When 6:00pm
Where 117 Breckenridge Lane
Louisville, KY 40207


DAY 11 LDP Wednesday Workout 1/27

Wednesday, Jan 27th 6:00pm

Tonight will be our first hill workout! While Cherokee Park is closed to car traffic, there are several places you can park so that you can walk (or jog) that quarter mile or half mile warm up before your workout. Our hill repeats begin at the lamp post in the area known as "rugby field." We are always on the road, running up toward the gazebo at Dog Hill. The start line is marked, as are the meter markings. Remember, put your effort into the uphill portion and jog/walk the downhill. Headlamps are recommended as some areas of this route may not be well lit. 

Both groups will have a half mile warm up before and half mile cool down after. You can also run/walk a quarter mile warm up and cool down if needed due to this workout starting at 6 pm. 

Both groups will then run 4 x 200 meters with a 200 meter walk between sets, then run 2 x 400 meters with a 400 meter walk between sets. 

Here is a great explanation on the importance of hill repeats and some suggestions on how to do them properly Hill Repeats - the Gateway to Speed (all-about-marathon-training.com). Also see this great Fleet Feet video about hill repeats, including a workout session. 

 


When 6:00pm
Where Scenic Loop
Louisville, KY 40204


DAY 12 LDP Saturday Long Run 1/30

Saturday, Jan 30th 8:00am

Half will run 5 miles on this route

Full will run 8 miles on this route, note you will run this route twice (two loops, but do not come all the way back to the store). 

TRAIL GROUP: Meet in Cherokee Park at the Big Rock trail entrance. You will be running this route twice. 


When 8:00am
Where 117 Breckenridge Lane
Louisville, KY 40207


DAY 13 LDP Monday Workout 2/1

Monday, Feb 1st 6:00pm

Both groups will run 3 miles, starting at Fleet Feet, running to Seneca Park, then running the loop, to then return to Fleet Feet. Make sure you have good lighting and reflectivity. 


When 6:00pm
Where 117 Breckenridge Lane
Louisville, KY 40207


DAY 14 LDP Wednesday Workout 2/3

Wednesday, Feb 3rd 6:00pm

This workout will take place at Waggener High School track. Each group will walk/jog a 400 meter warm up then walk at least 200 meters for a cool down. 

Half marathon group you will run 4 x 200 meters with 200 meters of walk/jog recovery between sets, and then run 4 x 400 meters with 200 meters of walk/jog recovery between sets.

Marathon group you will run 2 x 200 meters, 2 x 400 meters, 2 x 200 meters, all with 200 meters of walk/jog recovery between sets. 

Note, you may shorten this workout if needed due to the 6:00 pm start time. 


When 6:00pm
Where 330 S Hubbards Ln
St Matthews, KY 40207


DAY 15 LDP Saturday Long Run 2/6

Saturday, Feb 6th 8:00am

Congratulations on completing one month of training! Now is a good time to reflect on your growth as an athlete and to take a few moments on a health and wellness check. As you have increased your activity you may be feeling some slight aches and pains. Recovery after a long run is very important. Take time to stretch your roll out or massage your muscles. While all athletes can experience an occasional ache or pain, anything acute (sharp) needs to be addressed by a professional. Do not self diagnose or rely on another participant's experiences to determine or gauge what is happening with you. This article from Fleet Feet outlines some common foot and ankle injuries and gives some tips on how to treat and prevent those injuries. Please reach out to the team at Fleet Feet Louisville if you have any questions about recovery tools and items to help with injury prevention. 

Half group will run 6 miles on this route, note you will need to run a bit further on Pee Wee Reese road to get the full 6 miles, and this route does have hills.  

Full group will run 10 miles on this route.

TRAIL GROUP: You will be meeting at the Big Rock trail entrance and running two routes for a total of 7 miles: 3 mile route and 4 mile route.

 


When 8:00am
Where 117 Breckenridge Lane
Louisville, KY 40207


DAY 16 LDP Monday Workout 2/8

Monday, Feb 8th 6:00pm

Half marathon group will run 3 miles from the store, around Seneca Park, and back. 

Marathon group will run 4 miles from the store, around Seneca Park twice, and back. 


When 6:00pm
Where 117 Breckenridge Lane
Louisville, KY 40207


DAY 17 LDP Wednesday Workout 2/10

Wednesday, Feb 10th 6:00pm

Both groups will be running the same workout, but please make adjustments based on your paces and the late hour this workout begins. Make sure to have a headlamp, as some of the lights in the park are out. Your warm up and cool down can be the distance from where you parked to the start of the workout at the lamppost at Rugby Field in Cherokee Park. 

Remember, uphill is where you put in the effort, then recover in a walk or jog downhill. 

8 x 200 meters with 200 meters of recovery. 


When 6:00pm
Where Scenic Loop
Louisville, KY 40204


DAY 18 LDP Saturday Long Run 2/13

Saturday, Feb 13th 8:00am

Both groups should be carrying hydration and nutrition during these Saturday long runs. Remember, water fountains are not always available on your route. 

Half marathon group will be running 7 miles on this route. This route will take you past Seneca park and into Cherokee Park so please be prepared for pedestrian and bicycle traffic as well as some hills. 

Marathon will group will be running 11 miles on this route

TRAIL GROUP: You will start at the Big Rock trail entrance and run both the 5 mile route and the 3 mile route for 8 miles total. 


When 8:00am
Where 117 Breckenridge Lane
Louisville, KY 40207


DAY 19 LDP Monday Workout 2/15

Monday, Feb 15th 6:00pm

Half marathon group will run 3 miles from the store, around Seneca Park, and back. 

Marathon group will run 4 miles from the store, around Seneca Park twice, and back. 


When 6:00pm
Where 117 Breckenridge Lane
Louisville, KY 40207


DAY 20 LDP Wednesday Workout 2/17

Wednesday, Feb 17th 6:00pm

Groups will meet at Waggener High School for a speed session. Please walk/jog at least a .25 mile warm up and then cool down after. 

Half marathon group will run 2 x 400 meters with 200 meters of recovery between sets, and at least 4 to 5 strides.

Marathon group will run 3 x 800 meters with 200 meters of recovery between sets, and at least 2 strides. Note this is a modification from your training plan. 

Strides will be that extra burst of speed - usually the last tenth of a distance to help you get over the finish line. 


When 6:00pm
Where 330 S Hubbards Ln
St Matthews, KY 40207


DAY 21 LDP Saturday Long Run 2/20

Saturday, Feb 20th 8:00am

Half marathon group 8 miles - 2 loops on this route, please note you do not return to the store to start the second loop. 

Marathon group 12 miles on this route, note you will be running past Seneca Park and around Cherokee Park, so be aware of pedestrian and bicyclists. This route also has hills. 

TRAIL GROUP: You will start at the Big Rock trail entrance and run both the 5 mile route and the 4 mile route for 9 miles total. 


When 8:00am
Where 117 Breckenridge Lane
Louisville, KY 40207


DAY 22 LDP Monday Workout 2/22

Monday, Feb 22nd 6:00pm

Half marathon group will run 3 miles from the store, around Seneca Park, and back. 

Marathon group will run 4 miles from the store, around Seneca Park twice, and back. 


When 6:00pm
Where 117 Breckenridge Lane
Louisville, KY 40207


DAY 23 LDP Wednesday Workout 2/24

Wednesday, Feb 24th 6:00pm

While Cherokee Park is closed to car traffic, there are several places you can park so that you can walk (or jog) that quarter mile or half mile warm up before your workout. Our hill repeats begin at the lamp post in the area known as "rugby field." 

Both groups will have a half mile warm up before and half mile cool down after. You can also run/walk a quarter mile warm up and cool down if needed due to this workout starting at 6 pm. 

Both groups will run 2 x 200 meters with a 200 meter walk/jog downhill recovery and then run 4 x 400 meters with a 400 meter walk/jog downhill recovery. 


When 6:00pm
Where Scenic Loop
Louisville, KY 40204


DAY 24 LDP Saturday Long Run 2/27

Saturday, Feb 27th 8:00am

Half marathon group will be running 11 miles on this route, from Fleet Feet to the Big Four Bridge and back.

Full marathon group will be running 14 miles on this route, which will take you past Seneca Park and looping Cherokee Park, so please be aware of other pedestrians and bicyclists. 

TRAIL GROUP: You will start at the Big Rock trail and run the 3 mile route, then the 5 mile route, then the 3 mile route for 12 miles total. 


When 8:00am
Where 117 Breckenridge Lane
Louisville, KY 40207


DAY 25 LDP Monday Workout 3/1

Monday, Mar 1st 6:00pm

Half marathon group will run 3 miles from the store, around Seneca Park, and back. 

Marathon group will run 4 miles from the store, around Seneca Park twice, and back. 


When 6:00pm
Where 117 Breckenridge Lane
Louisville, KY 40207


DAY 26 LDP Wednesday Workout 3/3

Wednesday, Mar 3rd 6:00pm

Tonight will be an easy run from the store since we have a race scheduled this weekend. Plan your route to be from the store to Seneca Park, run either 2 to 3 loops, then return to the store. 

Half marathon group will run 4 miles.

Marathon group will run 4 to 5 miles. 


When 6:00pm
Where 117 Breckenridge Lane
Louisville, KY 40207


DAY 27 LDP Fitness Classic 5k

Saturday, Mar 6th 7:30am

The first race of the Triple Crown of Running series has arrived! There will not be a scheduled run from Fleet Feet and we advise you to look for additional information regarding the Fitness Classic 5k click here. This race is scheduled to take place at Louisville Slugger Field. 

Half marathon group you will be running the 5k (3.1 miles).

Marathon group you will be running the 5k plus an additional 12 miles for a total of 16 miles, additional route will be provided closer to race day.


When 7:30am
Where 401 E Main St.
Louisville, KY 40202


DAY 28 LDP Monday Workout 3/8

Monday, Mar 8th 6:00pm

Half marathon group will run 3 miles from the store, around Seneca Park, and back. 

Marathon group will run 5 miles from the store, around Seneca Park three times, and back. 


When 6:00pm
Where 117 Breckenridge Lane
Louisville, KY 40207


DAY 29 LDP Wednesday Workout 3/10

Wednesday, Mar 10th 6:00pm

Group will meet at Cherokee Park for hill repeats. Your warm up and cool down can be the distance from where your car is parked to the start line (and back again). 

Half group will run 6 x 200 meters with a 200 meter walk/jog downhill recovery. 

Marathon group will run 4 x 200 meters with a 200 meter walk/jog downhill recovery, then run 4 - 6 x 400 with a 400 meter walk/jog downhill recovery. 

As always, modify this workout as needed based on your own personal schedule. 


When 6:00pm
Where Scenic Loop
Louisville, KY 40204


DAY 30 LDP Saturday Long Run 3/13

Saturday, Mar 13th 8:00am

Half marathon group will be running 10 miles on this route (known as the little dipper).  

Marathon group will be running 16 miles on this route.


When 8:00am
Where 117 Breckenridge Lane
Louisville, KY 40207


DAY 31 LDP Monday Workout 3/15

Monday, Mar 15th 6:00pm

Half marathon group will run 3 miles from the store, around Seneca Park, and back. 

Marathon group will run 5 miles from the store, around Seneca Park three times, and back. 


When 6:00pm
Where 117 Breckenridge Lane
Louisville, KY 40207


DAY 32 LDP Wednesday Workout 3/17

Wednesday, Mar 17th 6:00pm

This week we will be running from the store since there is a race this weekend. Please modify the mileage as needed. Both groups will run to Seneca Park and loop either 2 or 3 times, then return to the store. 

Half group will run 4 miles.

Marathon group will run 5 miles. 


When 6:00pm
Where 117 Breckenridge Lane
Louisville, KY 40207


DAY 33 LDP City Run 10k

Saturday, Mar 20th 7:30am

This is the second race in the Triple Crown of Running, the City Run 10k. There will be no run from the store and race is scheduled to start around the 4th Street Live! area. For additional information regarding the City Run 10k please follow this link. 

Half marathon group will run the 10k (6.2 miles).

Marathon group will run the 10k plus an additional 12 miles for 18 miles total. A route will be provided closer to race day. 

 


When 7:30am
Where 411 S 4th St
STE 180
Louisville, KY 40202


DAY 34 LDP Monday Workout 3/22

Monday, Mar 22nd 6:00pm

Half marathon group will run 3 miles from the store, around Seneca Park, and back (this is an adjustment from your training plan). 

Marathon group will run 5 miles from the store, around Seneca Park three times, and back. 


When 6:00pm
Where 117 Breckenridge Lane
Louisville, KY 40207


DAY 35 LDP Wednesday Workout 3/24

Wednesday, Mar 24th 6:00pm

Tonight's workout is all about speed play. Group members will be running a series of FARTLEKS with two minutes of recovery between speed sets. As you run, pick a point in the distance that you will sprint too. It doesn't have to be a full lap of the track, it can be running from the start of the bleachers to the mid-section. The idea is that it is about enjoying the feel of fast leg muscle movement without the pressure of trying to hit a certain pace on your watch. The total distance of this workout is up to the individual, run as much, or as little, as you like, but no matter what HAVE FUN! 


When 6:00pm
Where 330 S Hubbards Ln
St Matthews, KY 40207


DAY 36 LDP Saturday Long Run 3/27

Saturday, Mar 27th 8:00am

Half marathon group will be running 11 miles on this route.  

Marathon group will be running 20 miles on this out and back route, which will take you over the Big Four Bridge into Indiana and running some of the Greenway. 


When 8:00am
Where 117 Breckenridge Lane
Louisville, KY 40207


DAY 37 LDP Monday Workout 3/29

Monday, Mar 29th 6:00pm

Half marathon group will run 3 miles from the store, around Seneca Park, and back. 

Marathon group will run 5 miles from the store, around Seneca Park three times, and back. 


When 6:00pm
Where 117 Breckenridge Lane
Louisville, KY 40207


DAY 38 LDP Wednesday Workout 3/31

Wednesday, Mar 31st 6:00pm

Because there is a race this weekend, both groups will be running from Fleet Feet. 

Half marathon group will run 4 miles, from the store to Seneca Park, looping twice, then returning to the store. 

Marathon group will run 5 miles, from the store to Seneca Park, looping three times, then returning to the store. 


When 6:00pm
Where 117 Breckenridge Lane
Louisville, KY 40207


DAY 39 LDP Hot Chocolate 5k/15k

Saturday, Apr 3rd 7:30am

It's race day for the Hot Chocolate 15k! Race is scheduled to take place at Waterfront Park. For additional race day information, please go to the Hot Chocolate 15k/5k website. 

Half Marathon group you will just be running the 15k (9.3 miles). Don't forget to warm up with a short jog or walk and some dynamic stretching! 

Marathon group you will be running the 15k (9.3 miles) plus an ADDITIONAL 9 miles for 18 MILES TOTAL. A great way to approach this race is to run some of your mileage before the race, and then some after. How you split that difference will be a discussion with your mentor. You can also run this course twice to get the full 18 miles you need. 

TRAIL GROUP: You will start at Big Rock trail and run the 5 mile route, then the 4 mile route, and finish with the 3 mile route


When 7:30am
Where 231 E Witherspoon St.
Louisville, KY 40202


DAY 40 LDP Monday Workout 4/5

Monday, Apr 5th 6:00pm

Half marathon group will run 3 miles from the store, around Seneca Park, and back. 

Marathon group will run 5 miles from the store, around Seneca Park three times, and back. 


When 6:00pm
Where 117 Breckenridge Lane
Louisville, KY 40207


DAY 41 LDP Wednesday Workout 4/7

Wednesday, Apr 7th 6:00pm

Both groups will walk/jog one lap of the Waggener High School track as their warm up, then run strides, 2 x 1 mile (four laps) with 2 minutes of rest between sets. A stride, is an easy-to-perform running drill that improves your form and mechanics. Think of them as short accelerations during which you over-exaggerate your running form (like a leap).  They’re about 100m accelerations where you start at a jogbuild to about 95% of your max speed, and then gradually slow to a stop. One stride should take you about 20-30 seconds depending on your ability. You can start with four strides. While you will be running fast during these bursts of speed, it is more about thinking of race strategy. For example, you may have to slow a bit as you enter a water station and then accelerate once you are through the crowd. So in one mile you may run 2 - 4 strides, then complete the mile and take two minutes of rest. 


When 6:00pm
Where 330 S Hubbards Ln
St Matthews, KY 40207


DAY 42 LDP Saturday Long Run 4/10

Saturday, Apr 10th 8:00am

Half marathon will run 12 miles on this route,

Marathon group will run 14 miles on this route

Both groups will be running past Seneca Park and looping around Cherokee, so please be aware of pedestrian and bicyclists, and note there will be hills on this course. 

 


When 8:00am
Where 117 Breckenridge Lane
Louisville, KY 40207


DAY 43 LDP Monday Workout 4/12

Monday, Apr 12th 6:00pm

This is the start of your taper. Tapering is the act of reducing exercise intensity and mileage in the period leading up to an intense race. Both groups will run 3 miles - your run will start at Fleet Feet, take you to Seneca, looping the park, and then return the store.


When 6:00pm
Where 117 Breckenridge Lane
Louisville, KY 40207


DAY 44 LDP Wednesday Workout 4/14

Wednesday, Apr 14th 6:00pm

Continue your taper by slowing down your paces and gently decreasing your mileage. While you have one more long run this weekend, consult with your mentor about adjusting any distances if needed - especially since the KDF Mini is scheduled to take place over a series of days next week. 

Half marathon group will run 3 miles from Fleet Feet to Seneca Park, looping once, then returning to the store. 

Marathon group will run 5 miles from Fleet Feet to Seneca Park, looping twice, then returning to the store. 

 


When 6:00pm
Where 117 Breckenridge Lane
Louisville, KY 40207


DAY 45 LDP Saturday Long Run 4/17

Saturday, Apr 17th 8:00am

Half marathon group will be running 8 miles on this route, (2 loops).

Marathon group will be running 12 miles on this route


When 8:00am
Where 117 Breckenridge Lane
Louisville, KY 40207


DAY 46 LDP Monday Workout 4/19

Monday, Apr 19th 6:00pm

Both groups will run 3 miles - your run will start at Fleet Feet, take you to Seneca, looping the park, and then return the store.


When 6:00pm
Where 117 Breckenridge Lane
Louisville, KY 40207


DAY 47 LDP Wednesday Workout 4/21

Wednesday, Apr 21st 6:00pm

For some of our half marathon group this may be a race day, for others this is going to be one of your shake out runs of two miles, starting from the store to Seneca Park and back again. 

Marathon group, you will run 3 miles, starting from the store to Seneca Park, one loop, then back to the store. 


When 6:00pm
Where 117 Breckenridge Lane
Louisville, KY 40207



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