Introduction to Training
We admit that the idea of completing in a running event that covers a 200 mile course is a bit intimidating. Yet, one of the beautiful things about The Bourbon Chase is that you don't have to be a stud to run it. Oh there will be some young stallions and fillies strutting their stuff, but in reality this is an event that is accessible to nearly everyone - from the dedicated jogger to the serious racer.
The key, of course, is to be properly prepared.
Our best and easiest advice is to train as if you were planning to run a half marathon. In fact, several weeks before the big day you should be able to cover at least 13 miles in one long run. However, it is also wise to keep in mind that in the relay you will break the total distance into three runs. Therefore, we suggest that you add a few "double sessions" to your training routine leading up to the relay. This little exercise will go a long way in preparing your body - and your mind - for the multiple-leg experience that awaits you in The Bourbon Chase.
Many folks have asked for a little direction for their training. Although there is no "official" training program of The Bourbon Chase, below are several options you might consider. These are 12-week training schedules, which assume the runner is already in decent shape. Further, they are only guides for your training. Use them - or don't use them - at your own risk.
The programs are broken down into 3 categories: Jogger, Runner, and Racer
Jogger: runs casually a few days a week so you can drink bourbon guilt-free
Runner: runs 5 days/week; races a few times/year; drinks bourbon to celebrate good runs
Racer: addicted to running; races competitively; drinks bourbon for needed calories
Key principles before getting started(1). Get your physician's okay before beginning this or any exercise program.
(2). All workouts should include:
B. Aerobic Phase
A 5-15 minute warm-up should precede every session and is used to prepare the body for the upcoming work. A warm-up involves:(1) Large muscle group movements and (2) Easy stretching
A 5-15 minute cool-down should follow each aerobic session, allowing the body to gradually return to its normal state. A cool-down involves:(1) Slower movement allowing the heart rate to drop below 100 beats per minute and (2) Easy stretching
(3). Remember: For training to have a maximum benefit, exercise within your target heart zone. Roughly, this equates to 220- your age x 0.70. Usually this figure is between 120-145 beats per minute.
Brief Explanation of Paces (Runner/Racer)
|Strides||100 meters||fast, but relaxed||long||5 miles easy 6 x strides|
|Cruise Intervals||1000 meters - mile||5K race pace + 24 secs/mile|
10K race pace + 10 secs/mile
|short||6x mile w/1 min rest|
|Tempo (Steady)||3 - 5 miles||5K race pace + 24 secs/mile|
10K race pace + 10 secs/mile
|N/A||4 miles steady|
|Repetitions||200-400 meters||mile race pace or faster||long||8 x 200 meters w/600 jog|
|Intervals||400 meters - mile||5K race pace||medium||5 x 800 meters w/400 jog|
|Fartlek||varies||varies||varies||6 x 3 mins fast/3 min easy|
6 x 5 mins fast/1 min easy
7 x 1 min fast/5 min easy