Running Around 12.19.11

We'll continue with Winter base training this week. That means a road or greenway run of about an hour. We should be working on building base mileage gradually and core strength.

One great way to build mileage and get your long runs is to join the Knoxville Marathon training runs. You don't have to be a KTC member or training for the marathon to participate. There will not be an organized run this week due to proximity to Christmas, but here is the full schedule for reference. There is usually water on the course and snacks after the run. Turnouts have been large, so lots of people of different paces are out there. You'll surely find someone to run with.
http://www.knoxvillemarathon.com/training/officialtrainingprogram.htm

If you despise road runs and need a track fix, here is the official off-season base training plan:
http://trackworkouts.blogspot.com/2008/06/summer-track-workout-progression.html

Workout Summary

A. Easy running on the roads or Greenway. Wear something reflective if you have it!

B. [Alternate] Off-season track progression.

---

Plug in a recent race result to get your training paces here ...

• http://www.attackpoint.org/trainingpaces.jsp
• http://www.runningforfitness.org/calc/racepaces/rp

---

  Join the Tuesday Track Workouts at Tom Black Track group on Facebook.