Welcome to the first workout of the season! 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, route option starting at Seneca Park. 

Marathoners will run 3 miles, route option starting at Seneca Park, run this section 2x.

Note: you will need to create a FREE Map My Run account in order to access routes. 

Half marathon group will be running 1.5 miles, you can use this route starting from Seneca Park. 

Marathon group will be running 4 miles, you can use this route starting from Seneca Park (it is an out and back)

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.

Half marathon group will be running 3 miles.

Marathon group will be running 5 miles.

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

Don't forget your dynamic stretching before you start your activity. 

Half Marathon group will run 3 miles.

Marathon group will run 4 miles.

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 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, here is a route option.

Marathon will run 6 miles, here is a route option.

Both route options will that start and finish at the Eastern Parkway/Cherokee Park roundabout. 

Both groups will run 3 miles.

For tonight, 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.

Half group will run 4 miles. Here is an optional route.

Marathon group will run 7 miles. Here is an optional route. 

Both of these routes start and finish at the Parklands Egglawn. 

Both groups will run 3 miles.

Tonight will be the 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. 

Half will run 5 miles.

Full will run 8 miles.

Both groups will run 3 miles.

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. 

Tonight will be an easy run since we have a race scheduled this weekend. 

Half marathon group will run 4 miles.

Marathon group will run 4 to 5 miles. 

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.

Full group will run 10 miles.

Half marathon group will run 3 miles.

Marathon group will run 4 miles.

Your warm up and cool down can be the distance from where you parked to the start of the workout (for example, your car to the lamppost at Rugby Field in Cherokee Park, and back to your car). Remember, uphill is where you put in the effort, then recover in a walk or jog downhill. 

Both groups will run 8 x 200 meters with 200 meters of recovery. 

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.

Marathon will group will be running 11 miles.

Half marathon group will run 3 miles. 

Marathon group will run 4 miles.

Both groups will 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. 

Half marathon group 8 miles.

Marathon group 12 miles.

Half marathon group will run 3 miles.

Marathon group will run 4 miles.

Both groups will have a half mile warm up before and half mile cool down after. 

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. 

Half marathon group will be running 11 miles.

Full marathon group will be running 14 miles.

Half marathon group will run 3 miles.

Marathon group will run 4 miles.

The first race of the Triple Crown of Running series has arrived! The first race of the Triple Crown of Running series has arrived! 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.

Half marathon group will run 3 miles.

Marathon group will run 5 miles.

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. 

Half marathon group will be running 10 miles.

Marathon group will be running 16 miles.

Half marathon group will run 3 miles.

Marathon group will run 5 miles.

This week we will be running easy miles since there is a race this weekend. Please modify the mileage as needed, in anticipation of your race day goals. 

Half group will run 4 miles.

Marathon group will run 5 miles. 

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.

Half marathon group will run 3 miles.

Marathon group will run 5 miles.

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! 

Half marathon group will be running 11 miles. 

Marathon group will be running 20 miles.

Half marathon group will run 3 miles. 

Marathon group will run 5 miles.

Half marathon group will run 4 miles.

Marathon group will run 5 miles

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. You can also run this course twice to get the full 18 miles you need. 

Half marathon group will run 3. 

Marathon group will run 5 miles.

Both groups will walk/jog .25 miles, 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 jog, build 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. 

Half marathon will run 12 miles.

Marathon group will run 14 miles.

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.

Continue your taper by slowing down your paces and gently decreasing your mileage. While you have one more long run this weekend, consult with the training program director 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.

Marathon group will run 5 miles.

Half marathon group will be running 8 miles.

Marathon group will be running 12 miles

Both groups will run 3 miles.

Half marathon group will run 2 miles.

Marathon group will run 3 miles.