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TRAINING SCHEDULES

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.

Considered the oldest
city in Kentucky, Harrodsburg was established in 1774
as the first permanent English settlement west
of the Allegheny Mountains.

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 - click here for training schedule
• Runner = runs 5 days/week; races a few times/year; drinks bourbon to celebrate good runs - click here for training schedule
• Racer = addicted to running; races competitively; drinks bourbon for needed calories - click here for training schedule

Finally, below are a few key principles before getting started.

I. Get your physician’s okay before beginning this or any exercise program.

II. All workouts should include:

1. Warm-up A 5-15 minutes warm-up should precede every session and is used to prepare the body for the upcoming work.

*A warm-up involves:
a. Large muscle group movements
b. Easy stretching

2.   Aerobic Phase
3.   Cool-down- A 5-15 minute cool-down should follow each aerobic session.
It allows the body to gradually return to its normal state.

* A cool down involves:
a. Slower movement allowing the heart rate to drop below 100 beats/minute                                                                 
b. Easy stretching

III.       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/minute.

Brief Explanation of Paces (Runner/Racer)