Louisville Distance Project: Spring 2021 VIRTUAL

Louisville Distance Project: Spring 2021 VIRTUAL

All the amazing perks of the Louisville Distance Project training program without the group meetups.

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. While the schedule is designed to have participants run on Mondays, Wednesdays, Fridays, Saturdays, and Sundays, you can change the schedule to better suit your personal needs, just make sure that you have two built in rest days. 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, just please let our training program director know of your interest in this for planning purposes. 

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
  • Five workouts per week, with one workout per week focused on building speed and Vo2Max
  • Weekly training newsletters and a private Facebook community for participants
  • Links to video clinics with massage therapists, reflexoligists, chiropractors, physical therapists, personal trainers, and dietitians
  • Free technical training tee
  • 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 09:00 AM

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. 


1310 Beckley Creek Station
Louisville, KY 40245






EVENT SCHEDULE


DAY 1 LDP Monday Workout 1/4

Monday, Jan 4th 9:00am

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. 


When 9:00am
Where 3151 Pee Wee Reese Rd
Louisville, KY 40206
More Information FAQ


DAY 2 LDP Wednesday Workout 1/6

Wednesday, Jan 6th 9:00am

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)


When 9:00am
Where 3151 Pee Wee Reese Rd
Louisville, KY 40206


DAY 3 LDP Saturday Long Run 1/9

Saturday, Jan 9th 9:00am

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.

Half marathon group will be running 3 miles.

Marathon group will be running 5 miles.


When 9:00am
Where 3151 Pee Wee Reese Rd
Louisville, KY 40206


DAY 4 LDP Monday Workout 1/11

Monday, Jan 11th 9:00am

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


When 9:00am
Where 3151 Pee Wee Reese Rd
Louisville, KY 40206


DAY 5 LDP Wednesday Workout 1/13

Wednesday, Jan 13th 9:00am

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

Half Marathon group will run 3 miles.

Marathon group will run 4 miles.


When 9:00am
Where 3151 Pee Wee Reese Rd
Louisville, KY 40206


DAY 6 LDP Saturday Long Run 1/16

Saturday, Jan 16th 9:00am

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. 


When 9:00am
Where 3151 Pee Wee Reese Rd
Louisville, KY 40206


DAY 7 LDP Monday Workout 1/18

Monday, Jan 18th 9:00am

Both groups will run 3 miles.


When 9:00am
Where 3151 Pee Wee Reese Rd
Louisville, KY 40206


DAY 8 LDP Wednesday Workout 1/20

Wednesday, Jan 20th 9:00am

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.


When 9:00am
Where 330 S Hubbards Ln
St Matthews, KY 40207


DAY 9 LDP Saturday Long Run 1/23

Saturday, Jan 23rd 9:00am

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. 


When 9:00am
Where 1310 Beckley Creek Station
Louisville, KY 40245


DAY 10 LDP Monday Workout 1/25

Monday, Jan 25th 9:00am

Both groups will run 3 miles.


When 9:00am
Where 3151 Pee Wee Reese Rd
Louisville, KY 40206


DAY 11 LDP Wednesday Workout 1/27

Wednesday, Jan 27th 9:00am

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. 


When 9:00am
Where 117 Breckenridge Lane
Louisville, KY 40207


DAY 12 LDP Saturday Long Run 1/30

Saturday, Jan 30th 9:00am

Half will run 5 miles.

Full will run 8 miles.


When 9:00am
Where 3151 Pee Wee Reese Rd
Louisville, KY 40206


DAY 13 LDP Monday Workout 2/1

Monday, Feb 1st 9:00am

Both groups will run 3 miles.


When 9:00am
Where 3151 Pee Wee Reese Rd
Louisville, KY 40206


DAY 14 LDP Wednesday Workout 2/3

Wednesday, Feb 3rd 9:00am

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. 


When 9:00am
Where 330 S Hubbards Ln
St Matthews, KY 40207


DAY 15 LDP Wednesday Workout 3/3

Wednesday, Feb 3rd 9:00am

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. 


When 9:00am
Where 3151 Pee Wee Reese Rd
Louisville, KY 40206


DAY 16 LDP Saturday Long Run 2/6

Saturday, Feb 6th 9:00am

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.

Full group will run 10 miles.


When 9:00am
Where 3151 Pee Wee Reese Rd
Louisville, KY 40206


DAY 17 LDP Monday Workout 2/8

Monday, Feb 8th 9:00am

Half marathon group will run 3 miles.

Marathon group will run 4 miles.


When 9:00am
Where 3151 Pee Wee Reese Rd
Louisville, KY 40206


DAY 18 LDP Wednesday Workout 2/10

Wednesday, Feb 10th 9:00am

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. 


When 9:00am
Where 3151 Pee Wee Reese Rd
Louisville, KY 40206


DAY 19 LDP Saturday Long Run 2/13

Saturday, Feb 13th 9:00am

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.

Marathon will group will be running 11 miles.


When 9:00am
Where 3151 Pee Wee Reese Rd
Louisville, KY 40206


DAY 20 LDP Monday Workout 2/15

Monday, Feb 15th 9:00am

Half marathon group will run 3 miles. 

Marathon group will run 4 miles.


When 9:00am
Where 3151 Pee Wee Reese Rd
Louisville, KY 40206


DAY 21 LDP Wednesday Workout 2/17

Wednesday, Feb 17th 9:00am

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. 


When 9:00am
Where 330 S Hubbards Ln
St Matthews, KY 40207


DAY 22 LDP Saturday Long Run 2/20

Saturday, Feb 20th 9:00am

Half marathon group 8 miles.

Marathon group 12 miles.


When 9:00am
Where 3151 Pee Wee Reese Rd
Louisville, KY 40206


DAY 23 LDP Monday Workout 2/22

Monday, Feb 22nd 9:00am

Half marathon group will run 3 miles.

Marathon group will run 4 miles.


When 9:00am
Where 117 Breckenridge Lane
Louisville, KY 40207


DAY 24 LDP Wednesday Workout 2/24

Wednesday, Feb 24th 9:00am

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. 


When 9:00am
Where 117 Breckenridge Lane
Louisville, KY 40207


DAY 25 LDP Saturday Long Run 2/27

Saturday, Feb 27th 9:00am

Half marathon group will be running 11 miles.

Full marathon group will be running 14 miles.


When 9:00am
Where 3151 Pee Wee Reese Rd
Louisville, KY 40206


DAY 26 LDP Monday Workout 3/1

Monday, Mar 1st 9:00am

Half marathon group will run 3 miles.

Marathon group will run 4 miles.


When 9:00am
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! 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.


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


DAY 28 LDP Monday Workout 3/8

Monday, Mar 8th 9:00am

Half marathon group will run 3 miles.

Marathon group will run 5 miles.


When 9:00am
Where 3151 Pee Wee Reese Rd
Louisville, KY 40206


DAY 29 LDP Wednesday Workout 3/10

Wednesday, Mar 10th 9:00am

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. 


When 9:00am
Where 3151 Pee Wee Reese Rd
Louisville, KY 40206


DAY 30 LDP Saturday Long Run 3/13

Saturday, Mar 13th 9:00am

Half marathon group will be running 10 miles.

Marathon group will be running 16 miles.


When 9:00am
Where 3151 Pee Wee Reese Rd
Louisville, KY 40206


DAY 31 LDP Monday Workout 3/15

Monday, Mar 15th 9:00am

Half marathon group will run 3 miles.

Marathon group will run 5 miles.


When 9:00am
Where 117 Breckenridge Lane
Louisville, KY 40207


DAY 32 LDP Wednesday Workout 3/17

Wednesday, Mar 17th 9:00am

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. 


When 9:00am
Where 3151 Pee Wee Reese Rd
Louisville, KY 40206


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.


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


DAY 34 LDP Monday Workout 3/22

Monday, Mar 22nd 9:00am

Half marathon group will run 3 miles.

Marathon group will run 5 miles.


When 9:00am
Where 3151 Pee Wee Reese Rd
Louisville, KY 40206


DAY 35 LDP Wednesday Workout 3/24

Wednesday, Mar 24th 9:00am

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 9:00am
Where 330 S Hubbards Ln
St Matthews, KY 40207


DAY 36 LDP Saturday Long Run 3/27

Saturday, Mar 27th 9:00am

Half marathon group will be running 11 miles. 

Marathon group will be running 20 miles.


When 9:00am
Where 3151 Pee Wee Reese Rd
Louisville, KY 40206


DAY 37 LDP Monday Workout 3/29

Monday, Mar 29th 9:00am

Half marathon group will run 3 miles. 

Marathon group will run 5 miles.


When 9:00am
Where 117 Breckenridge Lane
Louisville, KY 40207


DAY 38 LDP Wednesday Workout 3/31

Wednesday, Mar 31st 9:00am

Half marathon group will run 4 miles.

Marathon group will run 5 miles


When 9:00am
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. You can also run this course twice to get the full 18 miles you need. 


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


DAY 40 LDP Monday Workout 4/5

Monday, Apr 5th 9:00am

Half marathon group will run 3. 

Marathon group will run 5 miles.


When 9:00am
Where 3151 Pee Wee Reese Rd
Louisville, KY 40206


DAY 41 LDP Wednesday Workout 4/7

Wednesday, Apr 7th 9:00am

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 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 9:00am
Where 117 Breckenridge Lane
Louisville, KY 40207


DAY 42 LDP Saturday Long Run 4/10

Saturday, Apr 10th 9:00am

Half marathon will run 12 miles.

Marathon group will run 14 miles.


When 9:00am
Where 3151 Pee Wee Reese Rd
Louisville, KY 40206


DAY 43 LDP Monday Workout 4/12

Monday, Apr 12th 9:00am

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.


When 9:00am
Where 3151 Pee Wee Reese Rd
Louisville, KY 40206


DAY 44 LDP Wednesday Workout 4/14

Wednesday, Apr 14th 9:00am

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.


When 9:00am
Where 3151 Pee Wee Reese Rd
Louisville, KY 40206


DAY 45 LDP Saturday Long Run 4/17

Saturday, Apr 17th 9:00am

Half marathon group will be running 8 miles.

Marathon group will be running 12 miles


When 9:00am
Where 3151 Pee Wee Reese Rd
Louisville, KY 40206


DAY 46 LDP Monday Workout 4/19

Monday, Apr 19th 9:00am

Both groups will run 3 miles.


When 9:00am
Where 3151 Pee Wee Reese Rd
Louisville, KY 40206


DAY 47 LDP Wednesday Workout 4/21

Wednesday, Apr 21st 9:00am

Half marathon group will run 2 miles.

Marathon group will run 3 miles.


When 9:00am
Where 3151 Pee Wee Reese Rd
Louisville, KY 40206



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