Covenant Health Knoxville Marathon - March 28, 2010 Home | FAQ | Links | Contact Us | About
Official Training Program 

 

           

NOTE: The 2010 KOC Training Program will kick off in late November, 2009.  To give you an idea about what's in store, check out the training program from 2009 below...


The Knoxville Track Club and Knoxville Orthopedic Clinic are teaming up to get your face on the JumboTron at Neyland Stadium!  The goal of our training program is to help get you to the Covenant Health Knoxville Marathon finish line on March 29th, 2009...


The Knoxville Orthopedic Clinic Marathon Training Program

The program is intended for anyone looking to experience the fun, excitement, and camaraderie of training with a group for the marathon.  This program is being led by experienced runners and is open to everyone.  The 2009 program is geared to not only marathoners, but half-marathoners, and 5K participants.   


This is what we have to offer:

-Group runs for everyone!  Runners of all levels are welcome to join us for our weekly long runs.  We will have several pace groups ranging from beginner to advanced.  The long runs will take place on most Saturdays.  See the schedule.  We will offer water, sports drinks, gel, and bagels at some of these runs, especially the longer ones.

-Training plans for beginners, intermediate, and advanced

-Clinics by experts on topics including shoes, stretching & injury prevention, nutrition, and race preparation.

-The safety and comfort in running with a group of people.  It’s a great way to get those runs in as well as make new friends.

-FUN!  FUN!  FUN! 
 

 

Coming Up Next...

The 2009 KOC Training Program will meet Saturday, March 14, at 7:30 am, at Fleet Feet Knoxville (11619 Parkside Drive) in West Knoxville.

View the schedule of long runs.

The cost of the Marathon Training Program: 

-NOTHING!!  We are not requiring a fee for non-KTC members to participate in the training program.  However, we still encourage you to join the KTC and enjoy the benefits of being a member.  You will receive discounts on KTC races, purcahses at participating retailers and a subscription to the award winning KTC publication, Footnotes.  For more information go to www.ktc.org or stop by either Runners Market or New Balance of Knoxville.

 How to sign up: 

- Send us an email (*Please avoid using "hi" or similar things for the subject line due to the large amount of spam that reaches this e-mail)

- Show up.  Come a few minutes early to the next group run and you can sign-up on the spot for the KTC and start reaping the benefits of being a member right away.  
For your benefit, here are links to a couple of great marathon training sites:
Hal Higdon:  http://www.halhigdon.com/marathon/Mar00index.htm
Jeff Galloway:  http://www.jeffgalloway.com/training/marathon.html
Running Times:  http://www.runningtimes.com/clinic/programs/index.htm

 

Knoxville Orthopedic Clinic
Marathon Training Program
Long-Run Schedule

 

Date

Week

Novice

Advanced

Notes

 

 

      

Nov. 22

1

 3 miles 4 miles  Runners Market - Western Plaza

Nov. 27

2

 5 miles 5 miles Autumnfest 8K Road Race

Dec. 6

3

 6 miles 8 miles Knoxville Orthopedic Clinic - 1128 Weisgarber Rd.

Dec. 13

4

 8 miles 10 miles New Balance Knoxville - Suburban Plaza

Dec. 20

5

10 miles

 12 miles Thackston Elementary - hosted by Girls on the Run

Dec. 27

6

 12 miles 14 miles No organized run - Happy Holidays! 

Jan. 3

7

 Full - 13-15 Half - 2 Full - 15-17 Half - 3 Runners Market - Western Plaza 
Jan. 10 8

Full - 14-16 Half - 3

 Full - 16-18 Half - 4 Knoxville Orthopedic Clinic - 1128 Weisgarber Rd.

Jan. 17

9

 Full - 15-17 Half - 4 Full - 17-19 Half - 5 Fleet Feet Sports Knoxville - 11619 Parkside Drive

Jan. 24

10

 Full - 10 miler Half - 5 Full - 10 miler Half - 6 Calhoun’s 10-Miler (Lenoir City)

Jan. 31

11

 Full - 13    Half - 6 Full - 13      Half - 7 Runners Market - Farragut - 623 N. Campbell Station Rd.
Feb. 7 12 Full - 16-18 Half - 3 Full - 18-20 Half - 4 Runners Market - Western Plaza 

Feb. 14

13

 Full - 1/2 Marathon Half - 10K Full -1/2 Marathon   Half - 10K Strawberry Plains Half-Marathon & 10K

Feb. 21

14

 Full - 14    Half - 4 Full - 16      Half - 5 Knoxville Orthopedic Clinic - 1128 Weisgarber Rd.

Mar. 1

15

 Full - 30K   Half - Relay Full - 30K    Half - Relay Whitestone 30K & 3 person team 10K Relay

Mar. 7

16

 Full - 20    Half - 8 Full - 20-22 Half - 9 Clayton Homes in Maryville

Mar. 14

17

 Full - 13    Half - 10 Full - 15      Half - 11

Fleet Feet Sports Knoxville - 11619 Parkside Drive
Mar. 21  18 

Full - 10       Half - 5

Full - 12          Half - 6

Old Candy Factory - Course Preview!

Mar. 29

 

 

 

RACE DAY!!! 
 

 

 

 

  

 

Official 5K Training Program Beginning January 31st

Week

Distance

1

 Alternate jogging and walking 1/4 mile intervals for a total of 1 mile

2

 Jog 1/2 mi, walk 1/4 mi, jog 1/4 mi for a total of 1 mile

3

Jog 3/4 mi, walk 1/4 mi, jog 1/2 mi for a total of 1.5 miles

4

Jog 1 mi, walk 1/4 mi, jog 1/4 mi for a total of 1.5 miles 

5

Jog 1 1/4 mis, walk 1/4 mi, jog 1/2 mi for a total of 2 miles 

6

Jog 1 1/2 mi, walk 1/4 mi, jog 1/4 mi for a total of 2 miles

7

 Jog 2 mis, walk 1/4 mi, jog 1/4 mi for a total of 2.5 miles 

 8

 Jog 2.5 miles 

 9

 RACE DAY!!! 


*All organized group runs will begin at 7:30 am.  Run locations are subject to change.  Please check this schedule or www.ktc.org bulletin board for weekly updates.

*This schedule is only a suggestion.  Please listen to your body and be flexible with your runs.  Do not fight injuries and rest when you need to throughout your training.

*Please consult a physician before beginning any exercise program.  The KTC and the Covenant Health Knoxville Marathon Training Program are not responsible for injuries.  We are simply offering a schedule of organized runs for individuals training for the marathon.

*We will provide water and snacks at a few of the training runs.  Be sure to bring your own water and energy bar/gel for after your runs.

Looking for a group to run/walk with during the week?

*There will be runs for varying paces every Wednesday beginning at 5:30 pm at the Runners Market in Western Plaza for those looking for a mid-week group run.  You can check out their blog at ktcwnr.blogspot.com.

*In addition to the Wednesday night group runs, Elizabeth Corbett is leading group runs on Monday nights from the new Runners Market location in Farragut.  These are also at 5:30 p.m.

*Fleet Feet Sports hosts a Wednesday evening and Thursday evening run/walk, among others from their store for those looking for mid-week runs.  More information can be found at this link.

 
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