Steppin’ Out
Get On Track
Train With Missy Kane
For The Half Marathon
Including options for Full Marathon
and Covenant Kids Run
The Covenant Health Knoxville
Marathon
Covenant Health is proud to partner with the
Knoxville Track Club to host the biggest competitive
road race in East Tennessee. The Covenant Health
Knoxville Marathon attracts runners and walkers
from all over the world, showcasing the city of
Knoxville at its finest. This race also offers a unique
opportunity to“Finish on the Fifty,” with the finish
line of the Covenant Health Knoxville Marathon on
the 50-yard-line of Neyland Stadium.
How to Use This Book
Missy Kane, health promotions
coordinator for Covenant Health, has
prepared this book especially for half
marathon training. However, she has
included additional notes for readers
wanting to train for the 26.2 mile full
marathon.
There are eight weeks of workouts in
this book. These workouts are designed for people
who are already exercising 3 – 4 days a week and can
walk up to 2 – 3 miles at a time without stopping.
An asterisk ( * ) indicates longer, more strenuous
exercise options for those who want to run the
full marathon. Runners hoping to finish the full
marathon should already be able to walk /jog 4 – 6
miles on a regular basis.
At the end of this book, you will find fun
workouts for children who want to participate in the
Covenant Kids Run. There are also stretches that are
good for all ages and stages of training.
See your doctor before starting any new exercise
regimen. If you have been sedentary for a few years,
you may need to spend a month or two doing 15 – 20
minute walks at an easy pace before training for a
longer event.
If you’d like to learn more about the Covenant
Health Knoxville Marathon, please visit
www.knoxvillemarathon.com or www.ktc.org.
For more information about Covenant Health’s
wellness and training programs, call (865) 541-4500
or visit www.covenanthealth.com.
1
Training for a Half Marathon
by Missy Kane, Covenant Health fitness expert and
former U.S. Olympian in track and field.
While a half marathon of 13.1 miles is a lofty
goal, I have found that most folks can accomplish it
if they train correctly.That doesn’t mean you have
to run ten miles a day.This program is designed for
those who want to walk the half marathon at a fast
pace or who want to alternate walking with jogging.
Most of your walk / jog days will be no more than
2 – 4 miles, but we will work on upping your long
distance day from 3 – 11 miles over the course of ten
weeks. I also believe in cross -training, where you
mix in different forms of exercise throughout your
weekly schedule.
The key points to remember about
training for a half-marathon include:
1. Give yourself ten weeks to gradually build up
your endurance.
2. Be consistent in getting in at least five exercise
sessions per week.
3. Set aside one day per week to do your longer
walk / run.
4. Listen to your body and if you hurt, see a doctor
and /or physical therapist.
5. Hydrate well and eat a healthy diet.
6. Taper off or rest more 8 –10 days prior to the event.
7. Pace yourself during the race and don’t start out
too fast.
8. Drink at each water station and eat a little along
the route.
9. Wear good running / walking shoes.
10.Write down your goals and keep a training log.
Covenant Health Programs That
Specifically Assist Walkers/Runners:
Covenant Therapy Centers, (865) 541-1300.
With multiple locations throughout the area, Covenant
Therapy Centers are nationally recognized for excellence.
Physical therapists with advanced sports medicine
certifications provide the latest expertise in biomechanics,
screenings, and treatments to help runners improve their
form and avoid injuries.
Fort Sanders Health and Fitness Center,
(865) 531- 5000. Katie Logan, Certified Personal
Trainer, can work with you to develop your marathon
or half marathon training program.The Fort Sanders
Health and Fitness Center Exercise Physiology staff
can lead you through a fitness test to assist you with
your training goals. Call (865) 531-5000 to schedule
an appointment, or call Katie at (865) 531- 5070
with any questions.
Performance Training, Inc., located at Fort
Sanders Health and Fitness Center. Owner Jackie
Ansley and her staff work with clients of all ages
on s. a. q. ( speed, agility and quickness ), extended
rehabilitation, personal training and sports - specific
training. For more information please contact
( 865 ) 531- 5453.
Best wishes as you get ready for the
Covenant Health Knoxville Marathon.
— Missy Kane
It’s a good idea to have a runner /walker
evaluation from a physical therapist who knows
sports medicine. He or she will be able to help you
set the right goals and give you the right advice to
cross the finish line more safely. These screenings
often involve being measured to see if you have leg
length discrepancies, foot misalignment, or other
physical obstacles.Your running / walking form will
also be checked on a treadmill. Another tool is a
fitness test with an exercise physiologist to measure
things like maximal oxygen uptake and flexibility.
Missy Kane and Covenant Health have developed
the “Steppin’ Out: Half Marathon Training Guide” as a
resource for the communities we serve.The health related
topics and recommendations in the book are for general
information only and should not be construed as medical
advice.You should consult a physician before beginning a
fitness regimen, particularly one as strenuous as preparing
for a marathon event. A qualified exercise professional
can help you correctly perform or adapt the workouts in
this book according to your individual needs. Covenant
Health, Missy Kane, and contributing writers are not
liable for injuries or adverse outcomes that might occur
through the use of this guide.
2
3
Tips for Avoiding Injury
as You Train
by Phil Bevins, pt, ocs, scs, cscs Covenant Therapy Centers
Here’s a list of tips to help minimize the
chance of injuries as you train for the Covenant
Health Knoxville Marathon ( full or half).
1. Progress your mileage slowly and as your body
allows.Training programs provide good guidelines,
but everyone is different.You may need to
advance more slowly than your program suggests.
2. Be sure you have at least two “true” rest days each
week.Three to four days a week of running will
allow you to successfully train to complete your race.
Cross - training is suggested on your “off running”
days and may include swimming or using an
elliptical trainer or stationary bike.
3. Stretching is important, but try to achieve
symmetry of flexibility. Y
our overall flexibility is
less important than having balanced flexibility
of left versus right. An evaluation by a physical
therapist, personal trainer, or exercise physiologist
can help determine if you have symmetrical
flexibility of your hamstrings, quadriceps and
calves. If imbalances are noted, then instruction
can be given on stretching techniques to correct
the imbalances.
4. Strength training will help you during your
marathon training by improving your “core
stability.” It is necessary to focus on the muscles
of the core ( your trunk), as these muscles provide
a strong base to allow your legs to work more
efficiently and optimally. Strengthening your
core can be achieved using weight machines, free
weights, or your own body as resistance.Yoga and
Pilates can also help improve core strength.
5. Run and train in the most appropriate shoe
for your foot type. A shoe store that caters
to runners can help you select the best shoe
for your needs. If your shoes work well for
you, consider purchasing a second pair and
alternating your use of each pair.This allows you
to have two pairs of shoes that fit well and will
be broken in by marathon time. If you wear out
your training shoes, you may not have enough
time before the race to break in a new pair, and
this can lead to injury.
4
6. Vary your training surfaces. Running on the
same surface or terrain 100 % of the time may
increase your likelihood of injury. T
ry running
on grass, off-road trails, treadmills, or tracks, and
don’t forget to try some hills. Sidewalks are the
least desirable surface on which to run. If you
run frequently on a track, do half of your workout
going counterclockwise and the other half going
clockwise.
7. Drink plenty of fluids.Your muscles and tendons
are made up almost entirely of water.When they
are dehydrated you are at a greater risk for injury.
8. Eat right! Good nutrition is almost as important
as the training itself. Y
ou need to have the
proper balance of nutrients to optimize your
training. Consult a nutritionist or dietician who
is knowledgeable about endurance training if you
have any questions.
9. Get a good night’s rest. Sleep is the time when your
body recovers from your workouts. Lack of sleep
can hinder your body’s natural repair processes.
10. Listen to your body.While it is common to
experience aches and pains as you begin a training
program, it is not normal to have persistent or
worsening pain over time. If you do sustain an
injury, try taking a few extra rest days and apply
ice several times a day to the injured area. Seek help
from a healthcare provider who is knowledgeable
about running injuries. Do not try to “run
through the pain,” as you may sabotage your training.
11. Participate in a runner’s evaluation. During this
assessment, biomechanical problems can be
identified and addressed. Strength and flexibility
exercises can be suggested to correct asymmetries
and deficiencies.“Movement retraining” exercises
can help improve the movement pattern of your
legs and eliminate gait deviations.Additionally, you
may need foot orthoses to improve your stability.
While not all injuries can be prevented,
following these simple tips can increase your
chances of injury- free training and accomplishing
your goal of completing the full or half marathon.
Good luck!
5
Train With Missy Kane
As fitness promotion coordinator for Covenant
Health, Missy Kane coaches the Covenant Health
Marathon Teams, and her coaching advice has been
featured in the Runner’s World magazine section,
“Ask the Experts.”
Missy has a passion for helping others achieve
a better quality of life through health and fitness.
Her motto is “progress, not perfection.” Covenant
Health and Missy Kane offer a variety of programs
throughout the year to help East Tennesseans set
and reach new fitness goals.
To find out more about current Missy Kane
programs, call Covenant Health at (865) 541- 4500
or go to www.covenanthealth.com.
Missy and members of the Covenant
Health Marathon Teams also participate in
training runs with the Knoxville Track Club on
Saturday mornings, November through March.
Training with a group is a great way to get the
encouragement you need to stay motivated.
The ktc training runs welcome all walkers and
joggers of all fitness levels. To find out more, go to
www.ktc.org.
You can also train with Missy on her fitness
show, “ Fit and Fun with Missy Kane. ” T
he thirty
minute program airs weekdays on etp tv, featuring
local walkers, runners, and even dancers who
exercise with her on the set. Check your local tv
listings to find out where to catch Missy’s show.
6
7
Workouts
Week 2:
Week 1:
Monday: Walk /jog an easy mile, pushing your
pace a little faster for a half mile, then easing
up to a slower walk for a half mile to cool down.
* full marathoners repeat sequence
Tuesday: If you like to lift weights, use this day
to lift for 20 minutes and then stretch 5 –10
minutes. Try doing 3 sets of 8 reps each for 2 – 3
minutes on the upper body and 2 – 3 minutes
on the lower body exercises. Or do my Fit
and Fun Show on etp tv (Channels 2 and 15).
Tuesdays / Thursdays are usually strength /
stretch routines. If you would rather take
this day off, then add strength training and
stretching to your Monday workout.
Wednesday: Easy 20 – 35 minutes of normal pace
walking or easy jogging. If you mix a little
of both, try walking 2 minutes and jogging 2
minutes back and forth.
* full marathoners 35 – 40 minutes
Thursday: Off day today or tomorrow
Friday: Off day or try an alternative workout like
swimming, biking, yoga etc…
Saturday or Sunday: One day is your longer
workout. Do 3 – 4 miles at your normal pace.
If you need to stop halfway to get a quick
drink of water, that is fine. Other day off or
make up a workout you missed.
* full marathoners 4 – 6 miles
Notes
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8
Monday: Two miles at a normal pace, then do
6 × 30 seconds at a faster pace with 1 minute
rest in between. A walker could try power
walking fast, then easing up to normal pace.
For a walker /jogger, you may try jogging
these 30 second efforts then easing up to a fast
walk in between. Cool down 2 – 5 minutes
before stretching.
* full marathoners 3 miles & 6 × 1 minute
Tuesday: Exercise class or my Fit and Fun Show,
or lift weights and stretch. Choose two upper
body exercises and two lower body exercises
and ab curls. Do 2 sets of 10 each, and do 3
sets of 8 ab curls.
Wednesday: Thirty minute aerobic walk /jog or
other activity.
* full marathoners 45 minutes
Thursday: Fifteen minutes of strength work and
some stretching.
Friday: Choice of 2 mile walk /run.
* full marathoners 3 – 4 miles
Saturday and Sunday: One day off. The other
day make a long effort of 3 ½ – 5 miles.
Remember to only add about a mile each
week at this stage.
* full marathoners 6 – 7 ½ miles
Notes
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9
Week 3:
Week 4:
Write down activities in your journal. After week
three or four give yourself a gift of a massage or take a
good stretching or beginner yoga class for fun.
Monday: Thirty minutes of your normal workout.
This could be walking, or mix walking 2
minutes with jogging 1 – 2 minutes back and
forth etc… Easy day.
* full marathoners 40 minutes
Tuesday: Strength and stretch day. Try a new
stretch for your lower back like the cat stretch,
where you are on all fours and you bow your
back like a cat then slowly and gently release
the arch. Go back and forth between the arch
and release. For low back care you can do the
“pointer” where you are in same position then
lift opposite arm and leg up and away from
floor like a pointer dog. Hold a few minutes,
then back to beginning and do other side.
Wednesday: One mile normal pace, then ease
up your pace or get a little water, then push
your pace for one mile and note the time
it took you to walk, or jog the effort. Then
cool down slowly ½ mile or 1 mile. Stretch
afterward, especially your lower leg muscles.
* full marathoners do this 3 times
Thursday: Option to do strength work and no running.
Friday: Option of 20 minutes of anything aerobic.
* full marathoners 40 minutes
Saturday and Sunday: One day off or make-up day.
The other day do 4 ½ – 6 miles. Plan to stop half
way for a water break and keep walking slowly
and drinking a little before resuming your walk
or jog.
* full marathoners 7 – 8 ½ miles
Eat a good variety of foods. Most of you will want
to take a multi-vitamin once a day.
Monday: Easy 30 – 35 minute effort. If you
are sore for any reason, you should shift to
something like stationary bike, or swimming
etc. Cross-training is good!
* full marathoners 40 – 50 minutes
Tuesday: Fit and Fun Show or strength day and
stretching.You may try to increase your
weight level a little or go from 8 reps to 10
reps each.
Wednesday: Three to four miles; try to push
yourself a little more on the hills if you are
outside while walking or jogging. If inside
at the mall, then on every lap pick one long
corridor to push your pace each lap (mixing
up your pace gives you a good training effect).
* full marathoners 4 – 6 miles
Thursday: Option day for another class like step
aerobics, kick-boxing tape, etc…
Friday: Off
Saturday and Sunday: One day 20 minutes of
walking or jogging and one day-long effort of
5 ½ miles to 7 miles (if you are sore or injured
keep it same as last week).
* full marathoners 8 – 10 miles
Notes
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Notes
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10
11
Week 5:
Week 6:
One month down! Remember to take a rest day if
you can tell you are overdoing it.
Monday: Two to three miles at a normal pace.
Stretch after you work out, and try adding
another five minutes of stretching later in
the evening.
* full marathoners 3 – 6 miles
Tuesday: Thirty minutes of exercise. I like doing
cross-training, like 10 minutes on recumbent
bike, then 10 minutes on elliptical machine
and 10 minutes on treadmill. I often do
intervals of 1 minute pick-ups (alternating a
faster or more intense pace with regular pace)
on each machine.
Wednesday: Three to four mile effort. If you
combine walking and jogging, then alternate a
2 minute jog effort with 2 minutes of walking
for half of your workout.
* full marathoners 5 – 7 miles
Thursday: Strength and stretch day. Take 30
minutes and do upper body, lower body and
ab work. Stretch in between each exercise.
Friday: Off
Saturday and Sunday: One day do a long
workout of 7 – 9 miles at an easy pace. The
other day, do an easy 20 minutes of your
choice of workout.
* full marathoners 9 – 11 miles
Notes
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Monday: Thirty minute workout.This might be
a good day after a long run to do a workout
on a stationary bike or elliptical machine.
You could warm up for 5 minutes, then do 1
minute of a faster pace, 1 minute at a normal
pace, then 1½ minute at a faster pace, then 1
minute at an easy pace. Then do 2 minutes at
a faster pace followed by 2 minutes of an easy
pace. Do the “ladder” again but start with the
2 minute fast pace first and come down, first
1½ minutes then 1 minute etc… Cool down
5 minutes.
* full marathoners 40 – 50 minutes
Tuesday: Strength and stretch day for 30 minutes.
* full marathoners 40 minutes
Wednesday: 4 mile workout: 2 miles at an easy
pace, 1 mile at a good, fast pace, then 1 mile at
a normal pace.
* full marathoners repeat sequence
Thursday: Strength and stretch day.
Friday: Rest.
* full marathoners 2 – 4 miles
Saturday and Sunday: One day off or light
workout, and one day long effort — 7½ to 10
miles and stretch after your workout.
* full marathoners 11 – 13 miles
If you have built up to doing a 10 mile effort then you
are ready to complete a half-marathon. But make
sure that your 10 mile effort is at least 7 – 12 days
before you do the half marathon.The week before
the event cut your workouts in half in terms of
effort and distance.To enhance your fitness level
and endurance, continue with the two additional
weeks of training outlined in the following pages.
Marathoners will continue with six additional weeks
of training.
Notes
12
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13
Week 7:
Week 8 (Race Week!):
Monday: Thirty to forty-five minute walk at a
normal pace; if jogging, only do a 30 minute
effort.
* full marathoners 40 – 55 minutes
Tuesday: Alternative type of class like spinning or
aerobics or do strength work for 30 minutes
Wednesday: Three to four miles. Pick up your
pace halfway through until almost the end of
your walk / jog. Cool down slowly the last ½ to
¼ mile.
* full marathoners 4 – 7 miles
Thursday: Light strength work day, or take off if
resting for the event.
Friday: Choice of workout.
Saturday and Sunday: One day long effort, one
day 2 miles.Your long run /walk would be
9 –11 miles at a normal pace.
* full marathoners 12 – 14 miles
Notes
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14
Monday: Rest day if you are feeling really tired.
* full marathoners 5 miles
Tuesday: Easy 20 – 35 minute walk /jog.
Wednesday: 2 – 4 miles. Start easily, then do about
four 1 minute pick-ups alternating with 1
minute at an easy pace during the middle of
your workout.
* full marathoners 3 – 6 miles with eight 1 minute
pickups alternating with easy-paced intervals
Thursday: Fifteen minute light workout and
stretch well. Be drinking more water and
eating good sources of carbohydrates over the
next few days.
* full marathoners 45 minute workout
Friday: Off.
Saturday: Walk around 10 – 20 minutes at an easy
pace. Make sure you know what the last one
or two miles of the course look like. Hydrate
yourself well the night before the race.
* full marathoners 15 – 17 miles
Sunday: Race Day! Good luck and have fun.
Notes
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15
Full Marathon Participants
Four Additional Weeks:
Week 11:
Week 9:
This should be an easy-paced week. Plan to
do your marathon event in 10 –14 days.
You should have already built up to doing between 15 – 17
miles for your long effort.
Monday: Thirty minute walk /jog and stretch.
Monday: Easy 20 minute jog, then do weights,
then 20 minute walk /jog.
Tuesday: Twenty to thirty minutes of biking or
some indoor type of workout.
Tuesday: Fun aerobics class.
Wednesday: Three to four miles easy.
Wednesday: Four to six mile walk /jog (if you are
a fast walker but prefer not to jog, do a seven
to eight mile walk).
Thursday: Light weights — maybe one set of each
exercise followed by good stretching.
Thursday: strength work for 45 minutes.
Saturday and Sunday: If you are not injured
or tired you can do an 8 – 12 mile effort, but
don’t push the pace.You may want to do the
last part of the marathon course.
Friday: Choice.
Saturday and Sunday: Long effort of 16 – 19
miles.
I would do much of this effort on nice gravel or dirt
road. Half way through or maybe four times during the
effort, stop and stretch a little. If you would prefer, you can
even do 10 miles, then rest a few hours and do another 8
miles later in the day. Some trainers will have you split
up a few of your long efforts. I just take some breaks in
my long walk /jogs and do them on a soft surface ( if you
are up to 19 miles, you will need to back off the intensity
somewhat before the event; you have trained enough to get
through the marathon if you plan to really pace yourself
and not push too hard at the beginning).
Week 10:
Monday: Thirty to fifty easy minutes of
something aerobic.
Tuesday: Strength day, but back off on the number
of reps or sets for the next two weeks.
Wednesday: Four to six miles.You may want to push
the middle two miles of your workout today.
Friday: Two to three miles.
Week 12: (Marathon Week!)
Monday: Easy 30 minutes of something aerobic.
Tuesday: Stretch day.
Wednesday:Two to three easy miles and some strides.
Thursday: Off day. Drink more water and eat
good carbohydrate sources of food.
Friday: Off day. Stretch.
Saturday:Walk around for 15 – 30 easy minutes,
then stretch. Lay out your race clothes,
number, waterbottles etc.
Sunday (Race Day!): Get there early and stay
warm before the event. Wear an old shirt you
can throw away after the first few miles. pace
yourself and feel as if you are holding back the
first three miles or so. Stop to drink at every
station, and eat a little or use supplement gels
at every other station. Most of all, have fun!
Thursday: Twenty minute workout. Feel free to
add weight training.
Friday: Choice.
Saturday and Sunday: Longest effort of 18 – 21
miles. ( if you already have done a long effort
and think that you may have overdone it
or may have a slight injury, don’t do a long
walk /jog this weekend ).
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17
Saturday or Sunday: Try to do a fast walk or
easy slow jog for 5 minutes, then rest by slow
walking and getting some water. Repeat this
sequence one or two more times. If you like
using the track, you could try to slowly jog
one lap, then walk 100 yards and jog another
lap, etc… until you complete one mile.
Just for Kids
Training Guide for Covenant Kids Run
The Covenant Kids Run is an exciting
program to encourage children of all ages to enjoy
the benefits of exercising. The run is held on
Saturday, allowing adult marathon participants to
cheer their children on or join in the fun and walk
or run alongside them.
To participate, sign up for the Saturday event at
www.ktc.org or www.knoxvillemarathon.com.
Each child will receive a log to write down miles run
until the day of the Covenant Kids Run.The idea is
to complete the equivalent of a 25 mile run prior to
the event.
On race day, hundreds of children will jog or walk
the last mile to their very own finish line!
Sample of a kid-friendly 5-week program
for children:
Weeks 1 and 2
Monday and Wednesday: Aerobic exercises
like soccer, biking, or walking for 20 – 30
minutes after school. Count 20 – 30 minutes
of activity as 1 mile.
Tuesday and Thursday:Walk /jog a half mile
to one mile after school at an easy pace. If
you go to a regulation high school or college
outdoor track, four laps equal a mile.You
might want to go 1½ miles if you are older.
Always do a few stretches for your thighs,
hamstrings, and lower leg muscles (calf
muscles) after you exercise.
18
Weeks 3 and 4
Monday and Wednesday: After school increase
your time doing aerobic exercises to 30 – 35
minutes. During winter, maybe try to use your
recess time at school to make sure you are
doing some aerobic exercises involving running.
Tuesday and Thursday: One day try jogging
slowly 3/4 of a lap around the track, then walk
the last ¼ or 100 meters of the lap before
starting to jog again. Do this for 3 – 4 laps.
One day you could try to slowly jog for
10–14 minutes.
Saturday or Sunday: Increase your longest
walk /run to 1½ miles and see how long you
can jog before changing to walking. Then
drink a little water and walk for a minute then
try jogging a little more. See if you can do
more next weekend.
Week 5 (Race Week!)
Monday and Wednesday: Do 20 – 30 minutes
of aerobic exercise after school.This could be
10 – 15 minutes of running, and 10 – 15 minutes
of biking or playing soccer.
Tuesday and Thursday: Tuesday run /walk one
mile and stretch. On Thursday just jog /walk a
half mile.
Friday: Rest!
Saturday: Don’t eat too much the day of the race,
but drink extra water the night before and the
morning of the race. Eat non-greasy foods the
day of the race, like toast and a banana. Don’t
start off too quickly for your last mile. It is
better to pace yourself and not sprint out too
quickly the first ¼ mile. Have fun !
19
Stretches
The following stretches are especially
appropriate for walkers /runners, according to
Phil Bevins. After stretching one leg or side,
alternate and do the other side as well. Hold each
stretch for 30 seconds.
Lie as close as possible
to the base of a door
frame and prop outside
leg against the frame
as shown. Keep the
opposite leg straight on
the floor.
Lie on back with
knees bent. Reach
toward knees and curl
trunk upward.
Stand on one leg,
grasping ankle of
opposite leg as shown.
Balance by placing hand
on wall. Bend knee
further by pulling ankle
toward buttocks. Do not
lean forward or allow the
back to arch.
Begin on hands and
knees. Hold spine stable
in “neutral” throughout
the exercise. Push feet and
knees into floor. Keep
elbows bent. Tighten
arms and push against
floor. Keeping back and
head level, raise opposite
arm and leg. Return
to starting position and
without relaxing, alternate
arm / leg lift.
Face wall and position
body against the wall
as shown, with forward
leg bent and back leg
straight. Point toes
directly toward wall and
press back heel down.
Lean into the wall so that
you feel a stretch.
Lie on bench with one
leg hanging over the
edge. Allow hanging
knee to bend, keeping
thigh flat on bench.
Pull other knee to chest
as shown.
20
Lie on back with one leg
bent and one leg extended
at height of bent knee.
Tighten buttocks and raise
them off floor as high as you
can. Keep pelvis level. Lie
on one side. Keep weight
centered over hip; do not roll
forward or backward. Bend
lower leg slightly. Raise
top leg straight up to hip
level without letting it
come forward.
21
The Fittest Company Challenge
Rally your employees and co-workers to
participate as a team in the Covenant Health
Knoxville Marathon. It’s a great way to build
teamwork and excitement in your work force.There
are award categories for small, medium and large
companies. Points are earned through participation,
not finish time, so employees of all fitness levels
contribute to the team’s success. For details, go to
“Race Info” at www.knoxvillemarathon.com.
Membership Benefits of the
Knoxville Track Club
All members receive our bimonthly
magazine /newsletter Footnotes, which contains
member news and race entry forms. Members
also receive the ktc Road Racing and Events
wall calendar, listing the year’s schedule of area
races, meets and ktc functions. Many area races,
including most ktc events, offer a discount off
the entry fee to ktc members.
Members receive a ktc decal for their
car and an official ktc membership card
which entitles you to a 10% discount on most
merchandise purchased at River Sports, Runners’
Market, Sam & Andy’s West, Harper’s Bike Shop
(parts and accessories only), Gourmet’s Market,
Health Shoppe, Cedar Bluff Cycles and Knoxville
New Balance, and a 15% discount at Fitness
Solutions, Inc. Members compete for awards in
the ktc Grand Prix series, a chance to travel
to specific out-of-town races with other club
members with ktc paying entry fees and, in
certain cases, food. ktc members automatically
become members of the Road Runners Club of
America and receive their quarterly newsletter.
Members may also participate in various club
functions, including races, meets, fun runs and
workouts, program meetings, and awards banquet.
Members can also become members of the ktc
Officials Association, offering an opportunity to
officiate at major track & field events in the region.
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Bring this booklet to Runners’ Market ( Farragut
Village or Western Plaza) and New Balance Knoxville
( Suburban Center). Ask a store representative to
initial and date one of the blanks below to receive a
10% discount on your next purchase.
Knoxville New Balance _________________
Runners’ Market _________________
Purpose of the Knoxville Track Club
ktc wishes to help the runner. We encourage
physical well being through running, jogging,
competitive road racing, racewalking, fun runs,
cross-country, and track & field in the greater
Knoxville area. Nearly 1900 members strong,
ktc is a member of the Knoxville Chamber
of Commerce, the Knoxville Area Greenways
Coalition, and the Road Runners Club of
America.
Taking an active role in the community, ktc
uses our road races to raise money and provide
assistance for a variety of worthy causes.
ktc also sponsors a youth athletics summer
track & field program for East Tennessee area kids
and sends athletes to summer and aau meets.
ktc also participates in a fall cross-country
program, and the ktc Indoor Track program.
We direct the ktc Indoor Classic high school
meet, the 28-year-old Volunteer Track Classic for
high schools, and sponsor middle school awards for
both spring and fall. ktc also provides financial
support to the University of Tennessee Women’s
and Men’s Track teams. Our ktc Officials
Association assists in and trains officials for area
track and field meets.
www.knoxvillemarathon.com
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Fitness Notes:
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8300-9254
8300-9172
www.covenanthealth.com