Training for the Minimarathon

Contents

Welcome ...... 1

About Norton Sports Health ...... 3

Meet your training team ...... 3

Safe training tips ...... 7

Preventing and treating running injuries ...... 9

Cross-train and rest to be a better runner/walker ...... 12

Stretching: How and when ...... 13

Tips for making your training more fun ...... 14

Fueling for the race ...... 15

Training for the miniMarathon ...... 17

MiniMarathon training calendars ...... 19

MiniMarathon training quick plan ...... 23

Training for the full marathon ...... 24

Marathon training calendars ...... 28

Training maps...... 34

DERBYFESTIVALMARATHON.COM Welcome

Welcome to the 2018 Norton Sports Health Kentucky Derby Festival miniMarathon and Marathon Training Guide, sponsored by Norton Sports Health, the official medical provider and training partner for the races. The purpose of this guide is to help walkers and runners of all levels train safely while enjoying their time preparing for the miniMarathon or Marathon.

Whether you’re a beginner or veteran racer, you’ll find tips for safe walking and running, injury prevention, cross-training and nutrition; how to train to reach your full potential; and training calendars and maps. It is important to remain on schedule and keep track of your training during the week.

In addition to this self-guided training manual, we encourage you to take advantage of Saturday morning group runs led by the Norton Sports Health training team.

Before beginning any training program, consult your sports health or primary care physician to ensure you are healthy enough to properly train and complete a race.

April 28, 2018

NORTONHEALTHCARE.COM/KDFTRAINING 1 Congratulations on Welcome to the Norton taking your first step Sports Health Training on the road to the Program! Over the 2018 Kentucky Derby next 15 weeks, you will Festival miniMarathon/ be in great company Marathon. We are glad as you train for the you’ve chosen to train Kentucky Derby Festival with Norton Sports miniMarathon or Health, the official Marathon presented by training partner and Walmart and Humana. medical provider for the event. We want to help you succeed in This free training regimen is customized for your running or walking goals, have some fun both walkers and runners on every level — and, more important, improve your health from novice to seasoned veterans. In addition and fitness along the way. The Norton Sports to weekly group runs, this program will provide Health training team includes athletic trainers, you with the latest information on nutrition, nutritionists, a sports psychologist and surgical training tips, injury prevention and treatment and nonsurgical orthopedic specialists — all guidelines. with experience in training athletes of all ages Our races mark the largest day of road racing and all levels. We provide specialized care for in Kentucky, and on race day you’ll be joined sports teams and organizations from around by runners from all 50 states and many the region, including Ironman Louisville, different countries. Whether this is your first Churchill Downs, Bellarmine University, race or just one of many, this program will help the Louisville Bats and Jefferson County make your race experience safe and successful. Public Schools. Of course, we’ve also helped thousands of individuals just like you achieve Best of luck in the coming weeks, and we’ll see their fitness goals, and we are out there you at the finish line! pounding the pavement ourselves. As part of Norton Healthcare, Norton Sports Health is grounded in a mission to not only care for those who are sick and injured, but to improve the health and wellness of our community. Michael E. Berry That’s why we’re here to help you train for President and CEO the Kentucky Derby Festival miniMarathon/ Kentucky Derby Festival Marathon. Now let’s get started.

Steven T. Hester, M.D., MBA Division President, Provider Operations System Chief Medical Officer Norton Healthcare

2 DERBYFESTIVALMARATHON.COM About Norton Meet your Sports Health training team Norton Sports Health, a part of Norton Healthcare, is one of the Louisville area’s Robin G. Curry, M.D. leading sports-related injury prevention and Medical Co-director Kentucky Derby Festival treatment programs. From professional, miniMarathon/Marathon collegiate and high school competitors to those who just want to stay fit, Norton Dr. Curry currently is a team Sports Health provides advanced care for physician for Bellarmine athletes and active individuals of all ages. The University, Jefferson County Norton Sports Health specialists are experts Public Schools and Louisville in surgical and nonsurgical treatments and Collegiate School, and previously served as a rehabilitation for all types of sports-related team physician for the University of Louisville. injuries. In addition to caring for sports She is an avid runner and has served as injuries, these specialists are involved in medical co-director for the Kentucky Derby research to gain a better understanding of Festival miniMarathon/Marathon and Ironman why athletes become injured. The Norton Louisville, as well as on the Norton Sports Sports Health team includes fellowship-trained Health training team. Dr. Curry is on the board orthopedic surgeons, nonsurgical orthopedic of directors for Girls on the Run Louisville. specialists, neurologists, a sports psychologist, nutritionists and athletic trainers who work Ryan E. Modlinski, M.D. together to design customized programs to Medical Co-director meet each patient’s specific needs. Kentucky Derby Festival miniMarathon/Marathon

To learn more about Norton Sports Health Dr. Modlinski is a team or to find a sports health specialist, visit physician for Bellarmine NortonSportsHealth.com or call University, Spalding (502) 629-1234. University, Jefferson County Public Schools and Kentucky Country Day School. He has served as team physician for many high school and college sports teams, as well as the Atlantic Coast Conference men’s and women’s basketball tournaments, minor league baseball, semipro football, rugby and the Marine Corps Marathon, among others. Dr. Modlinski has served as medical co-director If you experience for Ironman Louisville. injuries or concerns while training, you have access to preferential appointment services with our Norton Sports Health team. To take advantage of this service, call (502) 629-1234 and mention promo code “KDF Training” and our staff will work to get you an appointment with a sports health specialist as soon as possible.

NORTONHEALTHCARE.COM/KDFTRAINING 3 Jeffrey S. Stephenson, M.D. Samuel Carter, M.D. Medical Co-director Orthopedics and Sports Kentucky Derby Festival Medicine miniMarathon/Marathon Dr. Carter is an orthopedic Dr. Stephenson is a team surgeon with Norton physician for Bellarmine Orthopedic Specialists – University and Fern Creek Brownsboro. He specializes High School. He also has in sports medicine and served as team physician for several schools arthroscopic surgery. Dr. Carter is a team in Cincinnati, Ohio, including Xavier University, physician for Male High School and Bellarmine and on the medical staff for the Cincinnati University. He earned his bachelor’s degree Reds and the U.S. Olympic Boxing Team Last and medical degree from the University of Chance Qualifier. Dr. Stephenson has served Louisville. He also completed his residency as medical co-director for the Norton Sports training in orthopedic surgery at the University Health training team for the Kentucky Derby of Louisville. He then completed a fellowship Festival miniMarathon/Marathon and on the in sports medicine and arthroscopy at medical team for Ironman Louisville. Orthopedic Research of Virginia in Richmond.

Jennifer M. Brey, M.D. Dr. Carter believes in a patient-centered Pediatric Orthopedics approach to orthopedic care. He maintains relationships with other physicians, physical Dr. Brey is a board-certified therapists and athletic trainers so that he can orthopedic surgeon who provide a team approach to care. specializes in pediatric orthopedics at Norton Children’s Orthopedics of Louisville. Dr. Brey earned her medical degree from the University of Louisville School of Medicine and completed an orthopedic surgery residency at Drexel University College of Medicine, Philadelphia, Pennsylvania. Dr. Brey then completed a fellowship in pediatric orthopedic surgery at the Campbell Clinic in Memphis, Tennessee.

Dr. Brey works closely with therapists, trainers and coaches to reduce sports injuries among children and adolescents. Her research interests include fracture management and pediatric overuse injuries. She is a member of U.S. Masters Swimming and USA Triathlon.

4 DERBYFESTIVALMARATHON.COM Stephanie Fish Joseph W. Greene, M.D. Marathon Trainer Orthopedics and Norton Sports Health Sports Medicine

Stephanie Fish began her Dr. Greene is an orthopedic endurance adventures in surgeon with Norton 1999 while a student at the Orthopedic Specialists. He University of South Carolina, specializes in sports injuries, where she served as the partial and total knee school’s mascot, “Cocky.” replacement, complex knee reconstruction and orthopedic trauma. The rigors of being a college mascot motivated her to increase her stamina and Dr. Greene is a team physician for the Louisville athleticism, which led to her running her first Bats, Bellarmine University and Waggener 10k race. Since then, Fish has completed High School. He earned his bachelor’s degree multiple 5k and 10k races, 13 half-marathons, from Tulane University in New Orleans, and two full marathons, five 200-mile relays and his medical degree from the University of eight triathlons. She plans to complete an Louisville School of Medicine, graduating Ironman triathlon soon. She is a leader of with distinction from both universities. Derby City Run Club, and is head coach of the Dr. Greene completed his residency in Louisville Collegiate School girls’ varsity cross orthopedic surgery at the University of country team. Louisville and a fellowship in adult joint reconstruction and sports medicine at the Fish was a race ambassador for the Kentucky Insall Scott Kelly Institute in New York City. Derby Festival miniMarathon and Marathon in 2016, and an official pacer for the Dr. Greene practices a multidisciplinary miniMarathon in 2017. She also is a certified approach to caring for sports injuries, arthritis yoga instructor and avid dog lover. Fish serves and fractures with an emphasis on improving as an event coordinator for Norton Sports the function and quality of life for his patients. Health and the Norton Healthcare Foundation.

NORTONHEALTHCARE.COM/KDFTRAINING 5 Ryan J. Krupp, M.D. Eric McElroy Director, Sports Health and Physical Therapist Shoulder Reconstruction Norton Healthcare Eric McElroy is a certified strength and conditioning Dr. Krupp is an orthopedic specialist with the National surgeon with Norton Strength and Conditioning Orthopedic Specialists and Association. He is a partner director of sports health and director of performance and the shoulder reconstruction program for enhancement with ProRehab Physical Therapy. Norton Healthcare. He specializes in sports His special interests include the development medicine for adults and children, as well as and implementation of functional rehabilitation complex shoulder reconstruction. He earned programs, transitional rehabilitation programs his medical degree from the University of and performance enhancement programs Louisville School of Medicine, where he also for athletes of all ages and backgrounds. completed his residency training. Dr. Krupp McElroy has experience implementing these completed a fellowship in sports medicine programs with athletes in youth organizations and shoulder reconstruction at the Steadman and for professional and amateur triathletes Hawkins Clinic of the Carolinas in Spartanburg, and mixed martial arts fighters, as well as South Carolina. the NCAA, NFL and MLB. McElroy earned his Doctorate of Physical Therapy degree from As director of sports health, Dr. Krupp leads Bellarmine University. He is board certified in Norton Healthcare initiatives to improve the orthopedic physical therapy by the American care of athletes in Louisville and surrounding Board of Physical Therapy Specialties and a areas with programs such as injury prevention member of the American Physical Therapy education, clinical research, Saturday Sports Association and the Kentucky Physical Therapy Injury Clinics, certified athletic trainer Association. education, athletic event coverage and community partnerships. Dr. Krupp currently serves as the head team physician for numerous local athletic programs, including Eastern High School, Kentucky Country Day School, Spalding University and Bellarmine University.

6 DERBYFESTIVALMARATHON.COM Erin Wiedmar Registered Dietitian and Safe training tips Certified Diabetes Educator Running injuries are common, but they don’t Erin Wiedmar works with have to be. Reduce your risk by following N Good Health, Norton these guidelines to maximize your safety. Healthcare’s employee wellness team, and the Rx for Better Health program, Before you begin the which provides services for employees with program diabetes. Along with providing nutritional counseling for Norton Healthcare employees, • Always consult with your physician before Wiedmar works to improve the overall food beginning any new exercise routine. culture at Norton Healthcare, ensuring that • Develop a running/walking plan and healthy food choices are easy choices for all. strategy that is compatible with your goal During her time as a dietitian she has worked and your current level of fitness. with the prenatal population, in transitional care, and with the Louisville YMCA’s Diabetes • Set safe, achievable goals and advance Prevention Program and other food policy slowly and cautiously. projects. What to wear Shoes

A local running or sports shoe store is a good place to help you find the right shoes. These specialty stores have educated staff who can evaluate your feet and running patterns to help find the best shoe for you. Also keep these tips in mind:

• Buy shoes at the end of the day. Your foot expands throughout the day, so you will want to try on shoes when your foot is the largest.

• Orthotic shoe inserts can be valuable for people with flat feet, high-arched feet, unstable ankles or foot conditions.

• Sixty percent of a shoe’s shock absorption is lost after 250 to 500 miles of use, so people who run up to 10 miles per week should consider replacing their shoes every 9 to 12 months.

NORTONHEALTHCARE.COM/KDFTRAINING 7 Clothing During your training • Wear lightweight, breathable clothing, • In cool weather, you are less likely to get which will prevent perspiration buildup and chilled if you run/walk into the wind when allow for better body heat regulation. you start and run/walk with the wind at the finish. • Dress in layers. The inner layer should be material that draws perspiration away • Use extra caution if you run/walk when it’s from the skin (polypropylene, thermal); dark outside. Wear reflective material, stay the middle layer (not necessary for legs) in well-lit areas and, if possible, run with a should be for insulation and absorbing friend. moisture (cotton); the outer layer should protect against wind and moisture (nylon). • Whenever possible, run/walk on a clear, smooth, resilient, even and reasonably soft • To avoid frostbite in cold weather, do not surface. have gaps of bare skin between gloves and jacket, wear a hat and cover your neck. • Run/walk with a partner when possible. If alone, carry identification. Keeping your skin safe • Avoid using headphones, especially if you • Always wear sunscreen with SPF 15 or are running/walking on the street, so you higher when training outdoors, regardless can hear traffic and warning sounds. of time of year. • Stop training if you are hurt; pushing • In cold weather, protect exposed areas, through pain can make an injury worse, such as the nose, with petroleum jelly. which will keep you from training for a long time. Before you train • Drink 14 to 20 ounces of water two to three After you train hours before your run to ensure you’re • It’s important to cool down after your run. hydrated. You should be drinking water Walk to help prevent tight muscles and throughout the day. injuries.

• Start with easy walking or jogging to warm • You can lose between 6 and 12 ounces of your muscles and increase your blood flow. fluid for every 20 minutes of running. Drink This will optimize your transition from rest 10 to 15 ounces of fluid every 20 to 30 to running, which can help improve your minutes along your route. Weigh yourself performance. Walk easy for one minute, before and after a run. For every pound then walk briskly (on the edge of running) lost, drink 16 ounces of fluid. for one to two minutes before you start to run. • Inspect your shoes periodically during training; if they have worn thin or are • Increase your speed slowly. angled, purchase new shoes before your next run/walk.

8 DERBYFESTIVALMARATHON.COM Preventing and treating running injuries

There are four periods of time when runners are most vulnerable to injury: Common running injuries and treatment • During the initial four to six months of running If you experience an injury, it is important to work with a sports medicine specialist to • Upon returning to running after an injury determine what caused the injury and follow the proper course to prevent it from recurring. • When the quantity of running is increased Use the down time to get refreshed mentally, (distance) strengthen your major muscle groups and • When the quality of running is increased come back stronger than before the injury. (speed) Some of the most common running injuries are:

Most running injuries are caused by recurring • Stress fractures – Stress fractures can factors that runners can often prevent or avoid. be caused by overtraining, inadequate Improper training is the most common source calcium in the body and/or by a basic of injury, particularly inadequate warmup, rapid biomechanical flaw in the runner’s gait. changes in mileage, a sudden increase in hill Common stress fractures in runners occur training and insufficient rest between training in the tibia, femur and metatarsal bones in sessions. the foot. Stress fracture treatment means no running to allow the bone to heal. You should consult a physician. You may be Signs of a running injury able to cross-train prior to your return to Signs that you may be injured or need to alter running. Swimming, deep-water running or stop your running: and biking are all excellent alternatives for most people. • Pain or discomfort while running • Shin splints – The term shin splints • Pain at rest describes pain felt along the inner edge of your shin bone. Shin splint pain • Inability to sleep concentrates in the lower leg between the • Limping knee and ankle. A primary cause of shin splints is a sudden increase in the distance • Shortness of breath after little exertion or intensity of a workout schedule. This increase in muscle work can be associated • Stiffness with inflammation of the lower leg muscles.

• Headaches during or after running In most cases, you can treat shin splints simply by resting and avoiding activities • Dizziness or lightheaded feeling any time that cause pain, swelling or discomfort. You do not have to give up all physical activity. While you’re healing, try low-impact exercises such as swimming, bicycling or water running.

NORTONHEALTHCARE.COM/KDFTRAINING 9 Apply ice packs to the affected shin for 15 To prevent plantar fasciitis, run on soft to 20 minutes at a time, two to four times surfaces when you can and keep mileage a day for several days. To protect your skin, increases during your training to less than wrap the ice packs in a thin towel. 10 percent per week. It’s important to go to a specialty running store to ensure you’re To reduce pain, try an over-the-counter wearing the right shoes for your foot type pain reliever such as ibuprofen (Advil, and gait. It’s also important to stretch the Motrin IB and others), naproxen sodium plantar fascia and Achilles tendon. (Aleve) or acetaminophen (Tylenol and others). Return to your usual activities At the first sign of soreness, massage (roll slowly. a golf or tennis ball under your foot) and apply ice (roll a frozen bottle of water • Achilles tendinitis – Achilles tendinitis is under your foot). You’ll usually experience an inflammation of the Achilles tendon pain in just one foot, but massage and that usually occurs either due to repetitive stretch both feet. Do it first thing in the stress or from a runner pushing to do too morning and three times during the day. much too fast. If you start experiencing What you wear on your feet when you’re pain in your Achilles tendon, stop running. not running makes a difference too. Arch Take aspirin or ibuprofen and ice the area support is key, and walking barefoot or in for 15 to 20 minutes several times a day flimsy shoes can delay recovery. until the inflammation subsides. Icing and massaging your calf also can help. If pain continues for more than three weeks, see a sports medicine specialist. Light stretching of the calf muscles and alternative exercises, including swimming, • IT band syndrome – Iliotibial band pool running and bicycling, can help. syndrome, or IT band syndrome, is an Gradually return to running once the pain overuse injury common in runners. It subsides. It can take several weeks to heal. affects tissue that runs from the side of your hip down past your knee. Most of the If the injury doesn’t respond to self- time the inflammation causes pain on the treatment in two weeks, see a sports outside of the knee. It can be quite painful medicine professional. and stubborn to heal. IT band syndrome is most often caused by overuse but also • Plantar fasciitis – Plantar fasciitis is the flares up as a result of tight tissue, weak most common cause of heel pain. The hip muscles, poor running form or worn plantar fascia is the thick tissue on the shoes. bottom of the foot. It connects the heel bone to the toes and creates the arch Here are some steps you can take to get of the foot. If you strain your plantar back on the road: Stop running. Running fascia and the tissue becomes swollen will only increase IT band pain. A good rule or inflamed, it is calledplantar fasciitis. It of thumb: If it hurts to run, don’t run. You causes your heel or the bottom of your can, however, cross-train with nonimpact foot to hurt when you stand or walk, exercising, such as cycling or pool running, especially first thing in the morning. You to maintain fitness, keep blood flowing and may be prone to plantar fasciitis if your help speed recovery. Start slow and make feet roll inward too much when you walk, sure the exercise does not cause pain to known as excessive pronation; if you have your IT band. In many cases, massaging high arches or flat feet; if you walk, stand the injured area with a foam roller or a or run for long periods of time, especially tennis ball will help to work out tightness. on hard surfaces; if your shoes don't fit Finally, work to strengthen the gluteus and well or are worn out; or if you have tight hip muscles, which can be the underlying Achilles tendons or calf muscles. cause of IT band issues.

10 DERBYFESTIVALMARATHON.COM • Strains and sprains – Strains happen when you stretch or tear a muscle or tendon — RICE for minor injuries the fibrous tissue that attaches muscle to Mild injuries, such as most sprains and strains, the bone. Sprains occur when you stretch can be treated using the RICE protocol: or tear a ligament that supports a joint. • Rest – Stop running and do not return Both can be caused by repetitive activity while symptoms persist. When you do or by a single injury. Both injuries are often return, gradually ease in, increasing best treated using RICE protocol: rest, ice, distance by no more than 10 percent compression and elevation. per week. • Dizziness, fatigue and nausea – These are • Ice for 20 minutes at a time several times usually caused by improper hydration, not a day until swelling subsides. taking in enough calories or not replacing the sodium your body eliminates when you • Compression dressings, such as ACE sweat. wraps, may help.

One of the most important things you • Elevate injured area above your heart when can do before a run is to eat a nutritious possible to reduce swelling. meal. Not eating properly before running will cause low blood sugar, which causes Over-the-counter nonsteroidal anti- nausea and a general feeling of weakness. inflammatory medications can be used as Eat a bowl of cereal, sandwich or fruit to directed to help relieve pain and reduce properly fuel your body before a run. swelling.

Dehydration also contributes to dizziness Cold versus heat for treating injuries: or nausea when running. Try to drink at least 8 ounces of water at least two hours • Use ice during the acute stages of an injury before you run to hydrate the body in (typically the first 48 hours). preparation. Why is water so important? It • Ice is a good after a workout. keeps the lung tissue moist, and breathing heavily causes water to be expelled from • Heat can be used once the acute stages of the lungs. The body uses water to keep an injury are over. you cool through sweating; because of heat produced from muscle activity, • Heat is good for tight muscles. sweat is critical in keeping the body • Heat is good before a workout. from overheating. Water plays another important role in helping your muscles • You can alternate between ice and heat operate and keeps muscle cells hydrated. throughout the day. Not drinking enough water can lead to fatigue. For more serious injuries, it is important to see your physician in order to properly Fatigue and nausea during a run also can evaluate and diagnose your injury. Your be caused by pushing yourself too hard. physician will discuss treatment options with The best way to run is relaxed. If you’re you at that time. clenching your teeth or tensing your shoulders and your arms are tight, stop the run and take a few deep breaths to relax yourself.

If your symptoms continue to occur even with proper hydration and relaxation, talk to your primary care provider.

NORTONHEALTHCARE.COM/KDFTRAINING 11 Cross-train and rest to be a better runner/walker

You can improve your performance by a break. Swimming is especially recommended balancing runs/walks with cross-training and for people who are prone to running injuries rest days. Cross-training with low-impact or are recovering from an injury. With the help activities is a great way to prevent injuries. of a simple pool float, you can take your legs A cross-training session should last between completely out of the equation and get a great 30 and 90 minutes and should be done at cardiovascular workout. a moderate level or pace. Below are a few examples of cross-training activities. We Elliptical machine recommend trying each of them. The elliptical machine is a total-body cardiovascular workout and a great option for Cycling or spinning cross-training. The oval-like range of motion Cycling is one of the best cross-training provides the feel of cross-country skiing, stair activities for runners/walkers. Cycling builds climbing or walking with no or little impact on your aerobic/cardiovascular endurance while your joints. Because the muscles used during maintaining range of motion in your muscles. elliptical training are similar to those used It allows leg muscles to contract and increases during running, the machine is a good blood flow, helping flush out any toxins that low-impact cross-training option when an may have caused running fatigue. Cycling is injury prevents you from running or you just low impact; and if the weather does not allow need a change-up in your routine. you to go outside, it can be done at your local gym or at home on a stationary trainer. Interval training Spinning is a more vigorous workout using stationary bikes and is available at most gyms. Once you have established a base of long- distance running, add interval training to complete your program for improved racing Yoga fitness. Interval training refers to workouts There are a variety of reasons to add yoga to in which you run hard for certain distances a cross-training routine. Yoga helps loosen or times repeatedly with intervals of rest tight, contracted muscles, making it the between. ideal counterpart to the repetitive strains of running/walking. Yoga is a low-impact mind Three main reasons to add interval training to and body workout; it helps relieve tension, your routine: reduces stress and promotes balance. If you’re • Intervals are used to increase anaerobic looking for a workout to rejuvenate your threshold levels. By repeating sustained exercise program and motivate you from the hard efforts, you will improve your ability inside out, yoga might be right for you. to run hard without going into oxygen debt. Swimming • Interval training also increases your Swimming is an excellent cross-training endurance, allowing you to continue at activity because it is a nonweight-bearing a certain pace for an extended period of exercise. Swimming allows your joints to time. recover and muscles to contract and release soreness. It also allows you to build strength • Interval training builds muscle strength. and endurance, and improve flexibility. During typical distance running exercises, Swimming is a great balance for running/ your leg muscles move in a certain range walking because you’ll work predominantly of motion. By running at faster speeds, you your upper body while giving your leg muscles exercise all of your leg muscles, improving

12 DERBYFESTIVALMARATHON.COM flexibility and muscle performance in races. This makes running at your race pace easier Stretching: how and and improves your speed for sprint finishes. when The importance of rest days While there has been discussion in recent Training for race day is hard work, mentally and years about the value of stretching, the physically. We all need a day off and here’s why: combination of dynamic and static stretching, • When you exercise, you put strain on your when done properly, can help increase muscles, tendons, ligaments, bones and flexibility, improve performance and reduce the joints. If your body doesn’t get a break from risk of injury. continual work, it doesn’t have time to repair. Rest days give your body the time it needs to Dynamic stretching recuperate. Dynamic stretching should be done as part • Not taking rest days increases your risk for of your warmup, before running or other injury. Running puts stress on your joints and exercise. It involves repetitive movement and lower extremities. When you don’t take a should mimic what your body does during day off here and there, tight calf muscles or exercise. Dynamic stretching helps your tendons in the feet can lead to shin splints, muscles become more elastic and relaxed, muscle tears, overuse injuries and more. and prepares your joints for movement. This increases range of motion and flexibility, • What you do on rest days depends on how fit reducing chances of injury. you are. If you’re training for your first race, your rest day should be no exercise at all. A Static stretching more seasoned athlete can do some light exercise on a rest day. Static stretches are designed for flexibility and to help you cool down after exercising when Nutrition also is an important consideration with you are standing still. These are best done rest days. Cut down on carbohydrates on days after your run or other workout. With static when you do light or no exercise. Stick to your stretches, focus on relaxing the part of the nutrition plan, but make it a light day. This will body you are stretching and letting the stretch be different for everyone, so listen to your body. go further on its own. Holding the position Remember to eat well, eat right, eat on time and without bouncing or forcing the stretch for drink plenty of water. 30 to 60 seconds can help increase flexibility in the tissue. Examples include quadricep, Use your day of rest to reflect on the progress hamstring and Achilles stretches. you’ve made and celebrate your dedication. Foam rollers Foam rollers can be a valuable part of your warmup and cooldown. Using a foam roller improves circulation, which gets your body ready for a workout and helps it recover afterward. They are designed to help relieve overworked muscles through soft-tissue therapy, or myofascial release, providing the same type of benefits as deep-tissue massage. Rolling helps prevent injury and improve performance through increased flexibility and decreased muscle tension. Rolling also breaks down knots that can limit your range of motion and gets muscles ready to stretch.

NORTONHEALTHCARE.COM/KDFTRAINING 13 Tips for making your training more fun

Hitting the pavement for a training run can • Run somewhere new. Go to another part of get mundane. You can fall into a rut doing the town. Run through a park you’ve only read same thing and running in the same places. about. Remember to be smart by mapping Here are some tips to shake it up a bit and your route and taking safety precautions. have a little fun: • Take a “selfie” every few miles and then • Run with a partner, or train with Norton post your best poses when you’re done. It’s Sports Health! Fast or slow, most everyone OK to let folks know about your progress. likes company on their runs — especially the long ones. The miles go faster when • High-fives for everyone! Make it a mission you have someone to chat with or share a to high-five at least five strangers on your laugh along the way. run. You’ll make someone smile and it will help take your mind off your miles. • Have a four-legged friend that needs some exercise? Bring your dog on your run. Be Have ideas of your own? Share them at sure your dog is fit enough for your route NortonTrainingTips.com or use hashtag and that there’s a place along the way to #SeeNortonRun. stop for a drink of water. You both need to stay hydrated.

• Make a new playlist. Music can help motivate you through the tougher miles, plus who doesn’t like to play “air drums” while running? Remember, if you are in a high-traffic area or running with a partner, keep the volume low or use only one earbud so you can hear your surroundings.

• Instead of music, listen to a podcast or an audiobook when your playlist starts getting stale.

• Change up your pace during your run. Open up your stride for a block and then bring it back for the next block. You’ll cover ground a bit faster, too.

• Leave your watch at home. Just run. You might concentrate a bit more on how your body is feeling and you might enjoy the scenery rather than checking on your distance and pace.

• Want to spend time with a friend who doesn’t run? Have them ride a bike to keep you company. Better yet, have them bring along a backpack with your nutrition and hydration needs.

14 DERBYFESTIVALMARATHON.COM Fueling for the race

Proper nutrition is a key component in achieving optimal athletic performance — not Proteins just for race day, but every day. It is always Proteins are used to rebuild and repair important to maintain a healthy, balanced damaged muscle tissue that may develop diet, but it is especially important now that during training. Protein should make up 15 to you’re in training. Just as a car needs fuel to 20 percent of your daily calorie intake. Good run, so do our bodies. If you’ve ever felt like sources of protein include poultry, fish, lean you’re “running on empty,” it could mean you beef, peanut butter, beans and tofu. Dairy have not fueled your body with the proper products also are a great source of protein, as nutrition. By including the right amount of well as carbohydrates. Top choices are low- or carbohydrates, proteins and fats into your diet, nonfat milk and yogurt, and low-fat cheese. as well as essential vitamins and minerals, you can make the most out of your fitness routine Fats and training by allowing your body to produce Fats are needed as an alternative energy energy most efficiently for peak performance source, and they perform other functions. and endurance. However, too much fat can lead to health complications, including heart disease and Carbohydrates obesity. For this reason, your fat intake Carbohydrates are a crucial fuel source. The should be limited to 20 to 25 percent of your sugars and starches found in carbohydrates daily calories. Choose foods that are low in are the building blocks your body uses to saturated fat, such as canola and olive oil, nuts produce energy. They are the most important and avocados. source of quick and long-lasting energy. Carbohydrates should make up about 60 to 65 Hydration percent of your daily calories. Drinking adequate amounts of fluid is vital for Good sources of carbohydrates include whole- proper athletic performance. Drink at least 8 to grain bread, bagels, pasta, rice and cereal. 10 8-ounce glasses of fluid daily, regardless of Fruits and vegetables are another great source your workout plans. Choose water most often of carbohydrates, with the added benefit of unless you are exercising for 60 minutes or potassium, vitamin C and many other vitamins longer. For those longer workouts, choose a and minerals. Vitamins and minerals can help sports drink with electrolytes. you use food more efficiently for fuel, as well as keep your immune system strong to protect you from illness.

NORTONHEALTHCARE.COM/KDFTRAINING 15 Basic fueling guidelines

Before exercise chocolate milk, a smoothie with yogurt and berries, or a sports drink and sports bar. • Drink 14 to 20 ounces of water or a sports drink two to three hours before your run to • Repeat 2 hours after exercising. ensure you’re hydrated. Race day • Drink 8 ounces just prior to your workout or run, especially if it’s hot or humid. • Eat a carbohydrate-rich meal one to four hours before the race, such as toast, bagel • Check the color of your urine — it should or English muffin with jam or jelly, cereal, be light yellow. If it is dark, you need to fruit, low-fat yogurt, sports bar, fruit juice drink more. and skim milk.

• Two to four hours before your run, have a • Avoid high-fiber and high-fat foods on snack or light meal (400 to 800 calories): race day, as they may cause abdominal cramping. Don’t try any new foods, sports High carbohydrate, moderate protein, bars or gels on race day. low fat, low fiber

Good snacks are a smoothie, peanut Sample meal plan for butter and honey toast, oatmeal with fruit and almonds, low-fat cottage training cheese, or crackers and fruit Breakfast: Bagel or two slices of toast with 2 tablespoons peanut butter, fruit, 8 ounces of • One hour before your run, have a light milk or 1 cup of yogurt snack, such as an energy bar or fruit (30 to 60 g carbohydrates). For an early morning Snack: 1 to 2 ounces of cheese with six to eight workout, eat something smaller, such as crackers half an energy bar or a sports drink. Lunch: Turkey sandwich (3 ounces turkey, During exercise two slices whole-wheat bread or bun, lettuce, tomato), pretzels and side salad • Hydrating: Drink regularly during exercise to replace fluids lost through sweat. Before working out: Energy bar (200 to 250 Weigh yourself before and after a run to calories), peanut butter and honey on toast or determine fluid loss, replacing 16 ounces of bagel, cereal with milk or fruit. For a long run, fluid for every pound lost. eat a larger snack/meal, such as a sandwich with lean meat, hummus or peanut butter, • Eating: If your workout will be shorter than an energy bar and 8 ounces juice or a turkey 60 to 90 minutes, there is no need to take burger with lettuce, tomato, side salad and along a snack. When workouts or distance yogurt parfait runs increase to 90 minutes or longer, 200 to 300 calories should be consumed for After working out: 2 cups low-fat chocolate every hour of exercise. Sports bars, gels, milk drinks and fruit are ideal. Supper: 3 to 4 ounces of lean meat (fish, After exercising chicken, lean beef or pork), 1 to 2 cups cooked pasta with marinara sauce or olive oil, • Fifteen to 30 minutes after exercising, 1 cup cooked vegetables or 2 cups of salad consume carbohydrates, protein and 16 ounces of fluid for every pound lost, Snack: Two to three fig bars with 8 ounces of for example, 8 to 16 ounces low-fat low-fat yogurt

16 DERBYFESTIVALMARATHON.COM Sample meal for night before the race As you train, you may find that your run segment can be lengthened. Play around with • Grilled or baked chicken breast what works for you. Find an interval that will remain consistent throughout your run. For • Brown rice or baked potato example, you may choose to run 4 minutes • Salad or cooked carrots and walk 1 minute. But if you find that your pace steadily slows as the miles increase, • Dinner roll you may want to back off to a 3-minute run/ 1-minute walk pattern. Walk intervals generally • Banana pudding or banana with peanut should not be longer than 1 minute and can butter be as short as 15 seconds. They should not be considered “strolls.” Try to maintain a brisk pace that keeps your momentum going but Training for the allows you to recover a bit and keep your miniMarathon breathing even. If you are going to use this method for the mini This guide provides an interval training or full marathon, you have to commit to using method for runners/walkers and training it throughout your training and the event. It methods for walkers (level 1) and runners takes practice to pace yourself through the (level 2). To determine your training level, intervals. read through each level’s description and choose the one that best matches your fitness A digital or GPS watch that can set interval aptitude and goals. alerts can be helpful when using the run/walk interval method. When you hear the beep or feel the vibration on the watch, change Run/walk interval intervals. Whether this is your first attempt at a long- distance race or you are a veteran marathoner, Now that you know how the run/walk interval the run/walk interval method of completing method works, choose your level (1 or 2) a race can work for you. Any of the training based on your fitness goals. Follow your level’s plans in this program can be done with the weekly schedule using the interval method in run/walk method. place of running.

Run/walk is meant to help you keep a • Maximum weekly mileage: 20 to 40 miles consistent pace throughout the course of the entire event. The walk intervals give you an opportunity for recovery, which helps keep pace consistent and lowers the risk for injury.

NORTONHEALTHCARE.COM/KDFTRAINING 17 Pace: If you’re new to running, it is important • Includes four to seven days of running per to pace yourself. Don’t be too concerned with week speed — run at a pace that is comfortable for you. If you’re running with a friend, you should • Weekly training schedule: one long run, be able to carry on a conversation with ease. one interval workout, plus two to five days of easy running or cross-training Distance: The best way to work up to running long distances is to start out small. Begin your • Maximum weekly mileage: 40 to 60 miles training by running 1 to 3 miles and gradually Warmup: It’s always important that you warm increasing your distance over time. During a up before any fast run to prevent injury. 12-week period, you should be able to go from running 3 miles to 10 miles or more. Distance: Start out running shorter distances and work your way up to running longer Rest: Don’t neglect rest! It is an important distances. Over a period of 11 weeks, your run aspect of your training routine. Allow your should increase from 5 miles to 12 miles. body to rest and rejuvenate, and you will find it becomes increasingly easier to run longer Rest: Rest is an important aspect of your distances. training. If you feel excessively fatigued, especially during the last couple weeks of Long runs: Long runs are the key to training, take an extra day off to recuperate. completing any marathon. Start out small and progressively increase your distance Long runs: As an intermediate runner, you each week. should be able to increase your longest run from 5 miles to 12 miles over 15 weeks. The last Cross-training: Cross-training allows you to week is the 13.1 mile race itself. recover after your long runs by using slightly different muscle movements during your Walking: Walk if you begin to feel tired or workout. Swimming, cycling, walking and fatigued. During the race, it’s usually a good strength training are excellent cross-training idea to walk through the fluid stations to give exercises. Workouts that require sideways yourself a chance to rest and rehydrate. movement, such as basketball or tennis, may not be a good cross-training activities, Racing: It’s not a necessity to participate in a because you run a greater risk of injury. premarathon race, but if you enjoy racing, try to participate in one every third week leading Walking: If you feel tired or need a break while up to the marathon. Participating in these running, feel free to walk. Catch your breath, races will allow you to test your fitness level regain your energy and begin running again and predict your finish time. when you feel ready. There’s no shame in walking part, or even all, of a marathon! Speed/interval work: In order to run at a fast pace, it’s necessary to train at a fast pace. Racing: Participating in a 5k or 10k race during Try alternating interval running (five to 10 your training may help you gauge your pace 400-meter sprints, for example, separated by and predict your finish time, especially if walking or jogging) to work up to your desired you’ve never run in a race before. speed.

Pace: Pace runs are designed to get you used Level 2 to running the pace at which you expect to run For individuals who can run 3 miles or more the marathon. Try to include some pace runs three to four times per week. This is a good into your workout, particularly toward the end level for those who have competed in a few 5k of your training. or 10k races and are performance driven.

18 DERBYFESTIVALMARATHON.COM

19 27 2 3 3 3 3 4 L1 = Level 1 L1 = Level L2 = Level 2 L2 = Level Saturday ························· ························· ························ ·························· ·························· ··························

L1 · L2 · Seneca Park * 20 8 a.m. L1 · L2 · UofL Rowing * 8 a.m. Center, L1 · L2 · Swags South * 13 8 a.m. 6 19 26 2 2 Rest Rest Friday ························· ························· ···················· ···················· 12 L1 · L1 · L2 · L2 · 5

2 2 2 3 TRAINING KICKOFF!

Thursday ························· ························· ·························· ·························· 11 18 L1 · L2 · 25 L1 · L2 · * Specific location information will be communicated via text and social media. 4

24 31 2 3 3 3 3 3

Wednesday ························· ························· ························· ·························· ·························· ·························· 17 L1 · L2 · L1 · L2 · L1 · L2 · 3 10 2 2 3 hills 3 hills 5 200s 6 200s Tuesday ························· ·············· ················ ·························· ················· ··············· 16 9 L1 · L2 · Fountain * 23 Hogan’s 6 p.m. L1 · High 30 Waggener School track, 6 p.m. L1 · L2 · L2 · 2

Stay informed. Stay and sign up to receive free text messages free and sign up to receive Monday Both levels rest Both levels rest Both levels rest 15 22 29 1 8 the Kentucky Derby Festival Marathon’s Facebook page. the Kentucky Derby Festival Marathon’s Go to NortonRun.com Sunday for training run updates and cancellations. Updates also will be listed on Both levels cross-train Both levels cross-train Both levels cross-train 14 21 21

7 January 2018 miniMarathon training calendar training miniMarathon January 2018 19 20 February 2018 miniMarathon training calendar L1 = Level 1 L2 = Level 2

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 2 Falls of the Ohio* 3 8 a.m.

L1····························3 L1······················Rest L1 ·························· 4 L2 ··························3 L2 ··························2 L2 ··························5

4 5 Iroquois Park* 6 7 8 9 Swags South* 10 6 p.m. 8 a.m.

Both levels cross-train Both levels rest L1··················· 3 hills L1··························· 3 L1····························3 L1······················Rest L1 ···························5 L2 ·················4 hills L2 ························· 4 L2 ··························3 L2 ··························2 L2 ··························5

11 12 Hogan’s Fountain* 13 14 15 16 UofL Rowing 17 6 p.m. Center,* 8 a.m.

Both levels cross-train Both levels rest L1···················4 hills L1 ···························3 L1 ···························3 L1 ·····················Rest L1 ···························6 L2 ·················4 hills L2 ··························3 L2 ························· 4 L2 ··························2 L2 ··························6

18 19 Waggener High 20 21 22 23 Seneca Park* 24 School track, 6 p.m. 8 a.m.

Both levels cross-train Both levels rest L1 ················5 400s L1 ···························3 L1··························· 3 L1····················· Rest L1 ···························7 L2 ···············6 400s L2 ··························3 L2 ························· 4 L2 ··························2 L2 ··························8

25 26 Iroquois Park* 27 28 6 p.m.

Both levels cross-train Both levels rest L1··················· 5 hills L1··························· 3 L2 ················· 5 hills L2 ························· 4

*Specific location information will be communicated via text and social media. Stay informed. Go to NortonRun.com and sign up to receive free text messages for training run updates and cancellations. Updates also will be listed on the Kentucky Derby Festival Marathon’s Facebook page. 21

L1 = Level 1 March 2018 miniMarathon training calendar L2 = Level 2

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 2 Falls of the Ohio* 3 Stay informed. 8 a.m.

Go to NortonRun.com and sign up to receive free text messages L1 ···························3 L1 ···················· Rest L1 ···························6 for training run updates and cancellations. Updates also will be listed on L2 ··························3 L2 ··························2 L2 ··························7 the Kentucky Derby Festival Marathon’s Facebook page.

4 5 Hogan’s Fountain* 6 7 8 9 Anthem 5k 10 6 p.m.

Both levels cross-train Both levels rest L1 ·················· 5 hills L1 ···························3 L1 ···························3 L1 ·····················Rest L1 ························ +5 L2 ················· 6 hills L2 ··························3 L2 ··························3 L2 ··························2 L2 ······················· +6

11 12 Waggener High 13 14 15 16 Swags South* 17 School track, 6 p.m. 8 a.m.

Both levels cross-train Both levels rest Both levels ladder L1 ·························· 4 L1 ···························3 L1 ·····················Rest L1 ···························6 (100, 200, 300, 400, L2 ··························5 L2 ··························3 L2 ··························2 L2 ··························6 600, 800)

18 19 Iroquois Park* 20 21 22 23 Rodes 10k 24 6 p.m. L1 ························ +3 Both levels cross-train Both levels rest L1 ·················· 6 hills L1 ·························· 4 L1 ···························3 L1 ·····················Rest L2 ················· 6 hills L2 ························· 4 L2 ··························3 L2 ··························2 L2 ······················· +4

25 26 Hogan’s Fountain* 27 28 29 30 Seneca Park* 31 6 p.m. 8 a.m.

Both levels cross-train Both levels rest L1 ·················· 6 hills L1 ···························3 L1 ···························3 L1 ·····················Rest L1 ···························9 L2 ················· 6 hills L2 ························· 4 L2 ··························3 L2 ··························2 L2 ························10 22

April 2018 miniMarathon training calendar L1 = Level 1 L2 = Level 2

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Stay informed. Go to NortonRun.com and sign up to receive free text messages for training run updates and cancellations. Updates also will be listed on the Kentucky Derby Festival Marathon’s Facebook page

1 2 Waggener High 3 4 5 6 Papa John’s 7 School track, 6 p.m. 10 Miler L1 ·························· 4 Both levels cross-train Both levels rest L1 ················ 5 200s L1 ···························3 All levels rest L2 ···············6 200s L2 ··························5 L2 ··························3

8 9 Iroquois Park* 10 11 12 13 Falls of the Ohio* 14 6 p.m. 8 a.m. L1 ···························3 Both levels rest Both levels cross-train L1 ·················· 6 hills L1 ···························3 L1 ·····················Rest L1 ·························· 11 L2 ················· 6 hills L2 ························· 4 L2 ··························3 L2 ··························2 L2 ························ 12

15 16 17 18 19 20 Swags South* 21 8 a.m.

Both levels cross-train Both levels rest L1 ·························· 4 L1 ···························3 L1 ···························3 L1 ·····················Rest L1 ···························8 L2 ························· 4 L2 ························· 4 L2 ··························3 L2 ····················Rest L2 ··························8

22 23 24 25 26 27 28

L1 ···························3 Both levels cross-train Both levels rest L1 ···························2 L1 ···························2 All levels rest L2 ··························3 L2 ··························2 L2 ··························2

29 30 *Specific location information will be communicated via text and social media. MiniMarathon training quick plan The Norton Sports Health program combines hills, mileage, cross-training and rest in a 15-week training plan designed to help you adapt to the physical demands a mini-marathon places on your body. Use this quick plan as a visual guide to check off your progress.

JANUARY

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY WEEK 1 Kickoff Rest 2m WEEK 2 XT Rest 2m 2m 2m Rest 3m WEEK 3 XT Rest 3 hills 3m 2m Rest 3m WEEK 4 XT Rest 5 200s 3m

FEBRUARY

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY WEEK 1 3m Rest 4m WEEK 2 XT Rest 3 hills 3m 3m Rest 5m WEEK 3 XT Rest 3 hills 3m 3m Rest 6m WEEK 4 XT Rest 5 400s 3m 3m Rest 7m WEEK 5 XT Rest 5 hills 3m

MARCH

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY WEEK 1 3m Rest 6m WEEK 2 XT Rest 5 hills 3m 3m Rest 8.1m* WEEK 3 XT Rest Ladder 4m 3m Rest 6m WEEK 4 XT Rest 6 hills 4m 3m Rest 9.2m* WEEK 5 XT Rest 6 hills 3m 3m Rest 9m

APRIL

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY WEEK 1 XT Rest 5 200s 4m 3m Rest 10m* WEEK 2 Rest XT 6 hills 3m 3m Rest 11m WEEK 3 XT Rest 4m 3m 3m Rest 8m WEEK 4 XT Rest 3m 2m 2m Rest Race XT = Cross-train m = Miles *Triple Crown Race

DERBYFESTIVALMARATHON.COM 23 pace that keeps your momentum going but Training for the full allows you to recover a bit and keep your marathon breathing even. If you are going to use this method for the mini This guide provides an interval training or full marathon, you have to commit to using method for runners/walkers and training it throughout your training and the event. It methods for walkers (level 1) and runners takes practice to pace yourself through the (level 2). To determine your training level, intervals. read through each level’s description and choose the one that best matches your fitness A digital or GPS watch that can set interval aptitude and goals. alerts can be helpful when using the run/walk interval method. When you hear the beep Run/walk interval or feel the vibration on the watch, change intervals. Whether this is your first attempt at a long- distance race or you are a veteran marathoner, Now that you know how the run/walk interval the run/walk interval method of completing method works, choose your level (1 or 2) a race can work for you. Any of the training based on your fitness goals. Follow your level’s plans in this program can be done with the weekly schedule using the interval method in run/walk method. place of running.

It works like this: Set a time interval to run and For more information and tips on the run/walk follow it with a set time interval of walking. For interval technique, visit JeffGalloway.com. example, you may start with a 1-minute run segment followed by a 1-minute walk segment. Level 1 Repeat that pattern throughout the entire This is the beginning level for runners/walkers training run or race. capable of running 3 miles three to four times per week. This level is best if you have This method is meant to be used from the start previously competed in a few 5k or 10k races. of your training. If you run as much as you can and then start to use the run/walk method, • Includes three to five days of walking/ it isn’t effective. The idea of walking early on running per week in a race when you are feeling fresh may be difficult to conceive, but if you do it, the payoff • Weekly training schedule: one long walk/ is great. run plus two to four days of easy running or cross-training Run/walk is meant to help you keep a consistent pace throughout the course of the • Maximum weekly mileage: 30 to 50 miles entire event. The walk intervals give you an opportunity for recovery, which helps keep Long runs: When training for a full marathon, pace consistent and lowers the risk for injury. your long run should build from 6 miles in your first week to 20 miles by week 15. Every As you train, you may find that your run third week, however, you should reduce segment can be lengthened. Play around with your mileage slightly to regain strength for what works for you. Find an interval that will the upcoming week’s long run. Additionally, remain consistent throughout your run. For these runs should be at a comfortable, example, you may choose to run 4 minutes conversational pace. Consistency is important, and walk 1 minute. But if you find that your so don’t skip out on the long runs. pace steadily slows as the miles increase, you may want to back off to a 3-minute run/ Walking: If you feel tired or need a break, feel 1-minute walk pattern. Walk intervals generally free to walk. Catch your breath, regain your energy should not be longer than 1 minute and can and begin running again when you feel ready. Walking be as short as 15 seconds. They should not be part, or even all, of a marathon is perfectly considered “strolls.” Try to maintain a brisk acceptable!

24 DERBYFESTIVALMARATHON.COM Cross-training: Cross-training allows you to 3/1 training: Run the first three-fourths of your recover after your long runs by using slightly long run at an easy pace, then do the final different muscle movements during your one-fourth at a somewhat faster pace. This workout. Swimming, cycling, walking and increases your stamina and can be done once strength training are excellent cross-training every three weeks. exercises. It’s best to cross-train the day after your long run to rest your muscles. Walking: It is OK to walk during training and during the marathon itself if you need Midweek training: As your mileage builds each to. During the race, it’s a good idea to walk week, so does your midweek long run. These through the fluid stations to give yourself runs should also been done at an easy, relaxed a chance to rest. You’ll be able to run more pace. comfortably afterward.

Racing: Participating in a race leading up to Pace: Pace runs will get you used to running the marathon will give you an idea of what the the pace at which you expect to run on race marathon will be like. It also will allow you to day. Include some pace runs into your workout, gauge your pace and predict your finish time. particularly toward the last few weeks of your Consider running a half-marathon during your training. eighth week of training, since you should be running that distance anyway (approximately Interval training: When training for a 13 miles). marathon, long repeats of 800 or 1,600 meters work better than short repeats. Run 800- or Rest: Typically, it is best to take a rest day 1,600-meter repeats every third week, and during the week. Resting allows your muscles alternate walking or jogging between each to regenerate and regain strength, and it is an repetition. important aspect of your training program. Ultimately, if you fail to rest, you will fail to Cross-training: Cross-train the day after your meet your goals. long run to give your muscles a chance to recover. Cross-training exercises can include swimming, walking or bicycling. Since you Level 2 are using a slightly different set of muscles to This is for individuals who can run 3 miles cross-train, the muscles you use for running three to four times a week, have competed will be rested for your next long run. in a few 5k or 10k races and are performance driven. Midweek training: As you build from 8- to 20-mile runs each week, your midweek long • Includes four to seven days of running runs will build as well. Make sure you run these per week at a comfortable pace.

• Weekly training schedule: one long run, Rest: As an intermediate runner, it’s best to one tempo run or interval workout, plus take at least one day a week to rest, such as two to five days of easy running or cross- the day before your long run. training

• Maximum weekly mileage: 30 to 70 miles

Long runs: As an intermediate runner, your long runs should go from 8 miles in your first week of training up to 20 miles. Every third week, reduce your mileage slightly to regain strength for the upcoming week’s long run.

NORTONHEALTHCARE.COM/KDFTRAINING 25 We hope everything is going well with your training for the Kentucky Derby Festival miniMarathon or Marathon. Norton Sports Health is proud to be the medical sponsor for these events.

Because we understand that injuries may occur during training, we offer a Runners’ Injury Clinic that will be available twice a month.

A sports medicine physician, athletic trainer or physical therapist, and support staff will be on hand to help diagnose and treat your injury. We highly recommend that you make an appointment to be certain we are able to see you.

If you have questions, call Norton Orthopedic Specialists – St. Matthews at (502) 559-1400. Runners’ Injury Clinic Open every other Wednesday 5 to 7 p.m. Feb. 7 and 21 • March 7 and 21 • April 4 and 18

Norton Orthopedic Specialists – St. Matthews Norton Medical Plaza 3 – St. Matthews, Suite 401 4123 Dutchmans Lane

Walk-ins are welcome until 6:30 p.m.

Most insurance plans are accepted. Please verify with your insurance provider that a referral is not required. KNOW before you go

Go to NortonRun.com to sign up for text messages about training run updates and cancellations. 28

L1 = Level 1 January 2018 marathon training calendar L2 = Level 2

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 2 3 4 5 6

7 8 9 10 11 12 Swags South* 13 8 a.m.

TRAINING L1 ···························6 KICKOFF! L2 ··························6

14 15 16 17 18 19 Seneca Park* 20 8 a.m.

Both levels cross-train Both levels rest L1 ···························3 L1 ···························5 L1 ···························3 L1 ·····················Rest L1 ···························8 L2 ························· 4 L2 ··························5 L2 ························· 4 L2 ··························2 L2 ··························8

21 22 Hogan’s Fountain* 23 24 25 26 UofL Rowing 27 6 p.m. Center,* 8 a.m.

Both levels cross-train Both levels rest L1 ·················· 3 hills L1 ···························6 L1 ···························3 L1 ·····················Rest L1 ···························9 L2 ················· 3 hills L2 ··························6 L2 ··························3 L2 ··························2 L2 ··························9

28 29 Waggener High 30 31 School track, 6 p.m.

Both levels cross-train Both levels rest L1 ················ 7 200s L1 ···························5 L2 ···············8 200s L2 ··························5

1 2 3 4 5 6

7 8 9 10 11 12 Swags South* 13 8 a.m.

TRAINING L1 ···························6 KICKOFF! L2 ··························6

14 15 16 17 18 19 Seneca Park* 20 8 a.m.

21 22 Hogan’s Fountain* 23 24 25 26 UofL Rowing 27 6 p.m. Center,* 8 a.m.

28 29 Waggener High 30 31 School track, 6 p.m.

February 2018 marathon training calendar L1 = Level 1 L2 = Level 2

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 2 Falls of the Ohio* 3 8 a.m.

L1····························3 L1······················Rest L1 ························· 12 L2 ··························3 L2 ··························2 L2 ························ 12

4 5 Iroquois Park* 6 7 8 9 Swags South* 10 6 p.m. 8 a.m.

Both levels cross-train Both levels rest L1···················4 hills L1·························· 4 L1····························3 L1······················Rest L1 ···························9 L2 ················· 5 hills L2 ························· 4 L2 ························· 4 L2 ··························2 L2 ··························9

11 12 Hogan’s Fountain* 13 14 15 16 UofL Rowing 17 6 p.m. Center,* 8 a.m.

Both levels cross-train Both levels rest L1··················· 5 hills L1 ···························6 L1 ···························3 L1 ·····················Rest L1 ························· 13 L2 ················· 5 hills L2 ··························6 L2 ························· 4 L2 ····················Rest L2 ························ 13

18 19 Waggener High 20 21 22 23 Seneca Park* 24 School track, 6 p.m. 8 a.m.

Both levels cross-train Both levels rest L1 ················7 400s L1 ···························6 L1·························· 4 L1····················· Rest L1 ·························14 L2 ···············8 400s L2 ··························6 L2 ························· 4 L2 ··························2 L2 ························ 15

25 26 Iroquois Park* 27 28 6 p.m.

Both levels cross-train Both levels rest L1··················· 6 hills L1··························· 5 L2 ················· 6 hills L2 ··························6

L1 = Level 1 March 2018 marathon training calendar L2 = Level 2

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 2 Falls of the Ohio* 3 Stay informed. 8 a.m.

Go to NortonRun.com and sign up to receive free text messages L1 ···························3 L1 ···················· Rest L1 ························· 13 for training run updates and cancellations. Updates also will be listed on L2 ························· 4 L2 ··························2 L2 ························ 13 the Kentucky Derby Festival Marathon’s Facebook page.

4 5 Hogan’s Fountain* 6 7 8 9 Anthem 5k 10 6 p.m.

Both levels cross-train Both levels rest L1 ·················· 6 hills L1 ···························5 L1 ·························· 4 L1 ·····················Rest L1 ·······················+14 L2 ················· 6 hills L2 ··························6 L2 ························· 4 L2 ··························2 L2 ······················+14

11 12 Waggener High 13 14 15 16 Swags South* 17 School track, 6 p.m. 8 a.m.

Both levels cross-train Both levels rest Both levels ladder L1 ···························7 L1 ·························· 4 L1 ·····················Rest L1 ·························14 (100, 200, 300, 400, L2 ··························7 L2 ························· 4 L2 ··························2 L2 ························ 15 600, 800)

18 19 Iroquois Park* 20 21 22 23 Rodes 10k 24 6 p.m. L1 ························· 12 Both levels cross-train Both levels rest L1 ·················· 6 hills L1 ···························6 L1 ·························· 4 L1 ·····················Rest L2 ················· 7 hills L2 ··························6 L2 ··························5 L2 ··························2 L2 ························ 12

25 26 Hogan’s Fountain* 27 28 29 30 Seneca Park 6 p.m. 8 a.m. 31

Both levels cross-train Both levels rest L1 ·················· 7 hills L1 ···························5 L1 ·························· 4 L1 ·····················Rest L1 ························· 12 L2 ················· 7 hills L2 ··························6 L2 ························· 4 L2 ··························2 L2 ························ 12 31

April 2018 marathon training calendar L1 = Level 1 L2 = Level 2

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 2 Waggener High 3 4 5 6 Papa John’s 7 School track, 6 p.m. 10 Miler L1 ···························6 Both levels cross-train Both levels rest L1 ················ 7 200s L1 ·························· 4 Both levels rest L1 ····················· +10 L2 ···············8 200s L2 ··························7 L2 ························· 4 L2 ····················· +12

8 9 Iroquois Park* 10 11 12 13 Falls of the Ohio* 14 6 p.m. 8 a.m. L1 ···························5 Both levels rest Both levels cross-train L1 ·················· 7 hills L1 ···························3 L1 ·····················Rest L1 ························· 13 L2 ················· 8 hills L2 ··························5 L2 ························· 4 L2 ··························2 L2 ························14

15 16 17 18 19 20 Swags South* 21 8 a.m.

Both levels cross-train Both levels rest L1 ·························· 4 L1 ···························3 L1 ·························· 4 L1 ·····················Rest L1 ···························8 L2 ························· 4 L2 ························· 4 L2 ························· 4 L2 ··························2 L2 ··························8

22 23 24 25 26 27 28

L1 ···························3 Both levels cross-train Both levels rest L1 ···························2 L1 ···························3 Both levels rest L2 ························· 4 L2 ··························2 L2 ··························3

29 29 30 *Specific location information will be communicated via text and social media. KNOW before you go

Go to NortonRun.com to sign up for text messages about training run updates and cancellations. THE MOST IMPORTANT GEAR FOR RUNNERS

At Swags, you’ll find the best selection of brand Swag is a former world class runner and knows name shoes in almost every size and all Swag’s shoes. He knows that you’re not wearing running shoes come with a professional staff who shoes all the time so he offers a large selection evaluate your feet and running pattern to fit you of casual and dress shoes, as well as work shoes. with the proper shoes. You can’t get the Swag fit online but you will get prices comparable to online.

THE COMFORT SWAGS SOUTH SWAGS EAST ZONE 7415 Old 3rd Street 9407 Westport Road Auburndale Shopping Center Westport Plaza

502.368.2443 502.749.7924 PRESENTED BY MiniMarathon training map

Saturday, Jan. 13, 2018 Start: Swags Sport Shoes South • 7415 Third Street Road

Level 1 2-mile route

0.0 mile Start at Swags.

0.01 mile Turn left on Third Street Road.

0.07 mile Turn right on Bruce Avenue.

0.57 mile Turn right to stay on Bruce Avenue.

0.89 mile Turn left on Oneida Avenue.

1.03 miles Turn around on Oneida Avenue/right on Bruce Avenue.

2.0 miles End at Swags.

Level 2 3-mile route

0.0 mile Start at Swags.

0.01 mile Turn left on Third Street Road.

0.07 mile Turn right on Bruce Avenue.

0.57 mile Turn right to stay on Bruce Avenue.

0.89 mile Turn left on Oneida Avenue.

1.03 miles Stay right to stay on Oneida Avenue.

1.15 miles Turn left on Ticonderoga Drive.

1.21 miles Turn right on Hennepin Drive.

1.38 miles Turn right on Arapaho Drive.

1.56 miles Continue on Paiute Road toward Oneida Avenue.

1.87 miles Turn right on Oneida Avenue.

2.02 miles Turn right on Bruce Avenue.

2.34 miles Turn left to stay on Bruce Avenue.

2.84 miles Turn left on Third Street Road.

3.0 miles End at Swags.

34 35 MiniMarathon training map

Saturday, Jan. 20, 2018 Start: Seneca Park (by bathrooms on loop) • 3151 Pee Wee Reese Road

Levels 1 and 2 3-mile route

0.0 mile Head east around Seneca Loop.

0.05 mile Continue onto Pee Wee Reese Road toward Seneca Park Road.

0.75 mile Continue onto Seneca Park Road.

1.06 miles Slight right on Park Boundary Road/continue on Beargrass Road.

1.5 miles Turn around and follow Beargrass/Seneca Park Road/Pee Wee Reese Road back to Seneca Loop.

3.0 miles End at Seneca Loop bathrooms.

36 37 MiniMarathon training map

Saturday, Jan. 27, 2018 Start: UofL Rowing Center • 1501 Fulton St.

Level 1 runs 3 miles; level 2 runs 4 miles 3- and 4-mile routes

0.0 mile Head west on River Road toward Big Four Bridge.

0.52 mile Enter Big Four Bridge and cross Ohio River to Indiana.

1.28 miles Exit bridge and turn right on Pearl Street.

1.37 miles Turn right on Market Street.

1.46 miles Turn right on Mulberry Street.

1.54 miles Turn right onto path (past bathrooms/water) to re-enter Big Four Bridge and cross Ohio River to Kentucky.

2.58 miles Exit bridge and turn left on River Road.

3.00 miles 3-milers end at UofL Rowing Center.

3.01 miles Follow River Road toward Eva Bandman Park.

3.42 miles Turn left on Butchertown Greenway.

3.49 miles Continue to follow Marinas Edge Way (behind apartment complex).

3.62 miles Slight left onto Marinas Edge Way.

4.03 miles End at UofL Rowing Center.

38 39 MiniMarathon training map

Saturday, Feb. 3, 2018 Start: Falls of the Ohio State Park • 201 W. Riverside Drive, Clarksville, Indiana

Level 1 runs 4 miles; level 2 runs 5 miles 4- and 5-mile routes

0.0 mile Start at Falls of the Ohio State Park.

0.09 mile Follow the Greenway Trail northwest toward the Interpretive Center.

0.1 mile Follow Riverside Drive toward the Interpretive Center.

0.26 mile Veer left into the Interpretive Center parking lot and circle around the roundabout.

0.31 mile Veer right back onto Riverside Drive to Falls of the Ohio State Park.

0.46 mile Sharp left onto the Greenway Trail.

1.93 miles Greenway Trail ends; continue northwest on Harrison Avenue toward Lewis & Clark Park.

2.05 miles Turn left into Lewis & Clark Park parking lot and circle around the roundabout

2.1 miles Return to Harrison Avenue and turn right to head east.

2.85 miles Turn right on South Clark Boulevard/Ohio River Scenic Byway.

3.49 miles Turn right on East Montgomery Avenue after passing Colgate Park.

3.79 miles Montgomery Avenue ends at the Greenway Trail — go left.

4.04 miles Exit trail; continue on Riverside Drive.

4.23 miles 4-milers end at Falls of the Ohio State Park; 5-milers continue on Riverside Drive.

4.87 miles Turn around under the Clark Memorial Bridge (Second Street Bridge).

5.49 miles End at Falls of the Ohio State Park.

40 41 MiniMarathon training map

Saturday, Feb. 10, 2018 Start: Swags Sport Shoes South • 7415 Third Street Road

Levels 1 and 2 5-mile route

0.0 mile Start at Swags.

0.01 mile Turn left on Third Street Road.

0.07 mile Turn right on Bruce Avenue.

0.57 mile Turn right to stay on Bruce Avenue.

0.89 mile Turn left on Oneida Avenue.

1.03 miles Stay right to stay on Oneida Avenue.

1.12 miles Turn right on Ticonderoga Drive.

1.2 miles Turn right on Manslick Road.

1.28 miles Continue on Sanders Gate Road.

1.61 miles Turn left on Rundill Road.

2.5 miles Turn around point on Rundill Road/water stop.

2.5 miles Continue on Rundill Road toward Sanders Gate Road.

3.5 miles Turn right on Sanders Gate Road.

3.8 miles Continue on Manslick Road.

4.0 miles Turn left on Ticonderoga Drive.

4.2 miles Slight left to follow Oneida Avenue.

4.4 miles Turn right on Bruce Avenue.

4.5 miles Turn left to stay on Bruce Avenue.

4.98 miles Turn left on Third Street Road.

5.01 miles End at Swags.

42 43 MiniMarathon training map

Saturday, Feb. 17, 2018 Start: UofL Rowing Center • 1501 Fulton St.

Levels 1 and 2 6-mile route

0.0 mile Head west on River Road toward Big Four Bridge.

0.7 mile Slight right onto Louisville Riverwalk.

1.0 mile Slight right to continue on trail around Great Lawn (toward Ohio River).

1.3 miles Continue on Louisville Riverwalk (past Belle of Louisville).

1.84 miles Veer left up the stairs to the Belvedere/Fifth Street.

1.99 miles Continue onto Fifth Street, heading south.

2.09 miles Turn left on Market Street.

3.32 miles Turn left on Campbell Street.

3.83 miles Turn left on Adams Street.

3.85 miles Turn right on Witherspoon Street.

3.96 miles Turn right on River Road.

4.03 miles Enter Big Four Bridge and cross Ohio River to Indiana.

5.00 miles Exit bridge and turn right on Pearl Street.

5.08 miles Turn right on Market Street.

5.16 miles Turn right on Mulberry Street.

5.24 miles Turn right onto path (past bathrooms/water) to re-enter Big Four Bridge and cross Ohio River to Kentucky.

6.29 miles Exit bridge and turn left onto River Road.

6.59 miles End at UofL Rowing Center.

44 45 MiniMarathon training map

Saturday, Feb. 24, 2018 Start: Seneca Park (by bathrooms on loop) • 3151 Pee Wee Reese Road

Level 1 runs 7.25 miles; level 2 runs 8.15 miles 7- and 8-mile routes

0.0 mile Head east around Seneca Loop.

0.05 mile Continue onto Pee Wee Reese Road toward Seneca Park Road.

0.75 mile Continue onto Seneca Park Road toward Cherokee Park.

2.4 miles Slight right on Park Boundary Road/continue on Beargrass Road.

3.04 miles Slight right on Scenic Loop, head north and around the entire Scenic Loop.

5.35 miles Slight right on Beargrass Road.

5.62 miles Stay right onto Park Boundary Road.

5.98 miles Park Boundary Road turns slightly left and becomes Seneca Park Road.

6.65 miles Continue on Pee Wee Reese Road back toward Seneca Loop.

7.25 miles 7-milers finish atSeneca Loop; 8-milers continue for another loop.

8.15 miles 8-milers finish atSeneca Loop bathrooms.

46 47 MiniMarathon training map

Saturday, March 3, 2018 Start: Falls of the Ohio State Park • 201 W. Riverside Drive, Clarksville, Indiana

Level 1 runs 6.54 miles; level 2 runs 7.04 miles 6*- and 7-mile routes

0.0 mile Start at Falls of the Ohio State Park and head west.

0.8 mile Sharp right onto the Greenway Trail.

1.53 miles Turn around at end of trail and head east.

2.98 miles Exit trail onto Riverside Drive, passing water stop.

3.5 miles Continue on Riverside Drive.

4.21 miles Turn left on Mulberry Street.

4.38 miles Veer right onto path by restrooms/water to enter Big Four Bridge and cross Ohio River.

5.13 miles Turn around at end of bridge, before the Kentucky side ramp, and return to Indiana.

5.81 miles Exit Big Four Bridge and turn right on Pearl Street.

5.89 miles Turn right on Market Street.

6.27 miles Continue on Market Street.

6.54 miles Continue onto Riverside Drive/Ohio River Scenic Byway.

7.04 miles End at Falls of the Ohio State Park.

*6-milers can cut short the Greenway Trail turnaround or Big Four Bridge turnaround to avoid 7 miles.

48 49 MiniMarathon training map

Saturday, March 17, 2018 Start: Swags Sport Shoes South • 7415 Third Street Road

Levels 1 and 2 6-mile route

0.0 mile Start at Swags.

0.01 mile Turn left on Third Street Road.

0.07 mile Turn right on Bruce Avenue.

0.57 mile Turn right to stay on Bruce Avenue.

0.89 mile Turn left on Oneida Avenue.

1.03 miles Stay right to stay on Oneida Avenue.

1.12 miles Turn right on Ticonderoga Drive.

1.2 miles Turn right on Manslick Road.

1.28 miles Continue on Sanders Gate Road.

1.61 miles Turn left on Rundill Road.

2.5 miles Continue on Rundill Road around entire Iroquois Park Bottom Loop.

3.35 miles Continue on Rundill Road.

4.91 miles Turn left on Sanders Gate Road.

5.24 miles Continue on Manslick Road.

5.33 miles Turn left on Ticonderoga Drive.

5.4 miles Turn left on Oneida Avenue.

5.52 miles Continue on Oneida Avenue.

5.66 miles Turn right on Bruce Avenue.

5.99 miles Turn left on Bruce Avenue.

6.49 miles Turn left on Third Street Road.

6.53 miles End at Swags.

50 51 MiniMarathon training map

Saturday, March 31, 2018 Start: Seneca Park (by bathrooms on loop) • 3151 Pee Wee Reese Road

Level 1 runs 9 miles; level 2 runs 10 miles 9- and 10-mile routes

0.0 mile Head west off Seneca Loop toward Cherokee Park.

0.3 mile Continue onto Pee Wee Reese Road toward Seneca Park Road.

0 .73 mile Continue onto Seneca Park Road toward Cherokee Park.

1.06 miles Slight right on Park Boundary Road/continue on Beargrass Road.

1.43 miles Stay right on Beargrass Road.

2.05 miles Slight right onto Scenic Loop.

2.57 miles Stay right on Scenic Loop toward Lexington Road to exit Cherokee Park.

2.72 miles Turn left on Lexington Road/Beargrass Trail toward Grinstead Drive.

2.92 miles Continue on Lexington Road (use the new bike/walk path!).

4.1 miles At Payne Street, turn around on Lexington Road.

4.5 miles Continue southeast on Lexington Road.

5.27 miles Continue on Lexington Road/Beargrass Trail.

5.44 miles Turn right on Scenic Loop to return to Cherokee Park.

5.62 miles Turn right on Scenic Loop toward Dog Hill.

5.99 miles Continue on Scenic Loop.

7.11 miles Continue on Scenic Loop.

7.46 miles Slight right to continue on Beargrass Road toward Seneca Park.

7.73 miles Continue slight left on Beargrass Road.

8.09 miles Stay left to continue on Beargrass Road.

8.43 miles Slight right onto Park Boundary Road.

8.78 miles Continue straight onto Pee Wee Reese Road toward Seneca Loop.

9.37 miles Turn right on Rock Creek Drive to continue to Seneca Loop/bathrooms.

9.57 miles 9-milers end at Seneca Loop.

10.77 miles 10-milers continue onto Seneca Loop for one more loop!

52 53 MiniMarathon training map

Saturday, April 14, 2018 Start: Falls of the Ohio State Park • 201 W. Riverside Drive, Clarksville, Indiana

Level 1 runs 11 miles; level 2 runs 12 miles 11- and 12-mile routes

0.0 mile Head east on Riverside Drive/Ohio River Scenic Byway toward Big Four Bridge.

0.59 mile Continue on Riverside Drive.

1.17 miles Turn left on Mulberry Street.

1.27 miles Turn right on Market Street.

1.35 miles Turn left on Pearl Street.

1.43 miles Enter Big Four Bridge and cross Ohio River to Kentucky.

2.4 miles Turn right on River Road.

2.47 miles Turn left on Witherspoon Street.

2.58 miles Turn left on Adams Street.

2.66 miles Turn right on Campbell Street.

3.01 miles Turn left on Main Street.

3.39 miles Stay right to continue onto Baxter Avenue.

3.40 miles Stay left to follow Baxter Avenue.

4.31 miles Slight left to continue on Bardstown Road.

5.27 miles Turn right on Eastern Parkway.

5.68 miles Turn right on Baxter Avenue.

6.54 miles Continue on Baxter Avenue.

7.55 miles Stay right to continue on Baxter Avenue.

7.67 miles Stay left to continue on Baxter Avenue toward Main Street.

7.77 miles Turn left on Main Street.

7.88 miles Turn right on Campbell Street.

8.29 miles Turn left on Adams Street.

8.31 miles Turn right on Witherspoon Street.

8.42 miles Turn right on River Road.

54 8.49 miles Enter Big Four Bridge to cross Ohio River to Indiana.

9.50 miles Exit Big Four Bridge and turn right on Pearl Street.

9.63 miles Turn right on Riverside Drive/Ohio River Scenic Byway.

10.35 miles Continue on Riverside Drive.

10.89 miles 11-milers end at Falls of the Ohio State Park; 12-milers continue.

11.06 miles Sharp right onto Greenway Trail.

11.5 miles Turn around on Greenway Trail.

12.0 miles End at Falls of the Ohio State Park.

55 MiniMarathon training map

Saturday, April 21, 2018 Start: Swags Sport Shoes South • 7415 Third Street Road

Levels 1 and 2 8-mile route

0.0 mile Start at Swags.

0.01 mile Turn left on Third Street Road.

0.07 mile Turn right on Bruce Avenue.

0.57 mile Turn right to stay on Bruce Avenue.

0.89 mile Turn left on Oneida Avenue.

1.03 miles Stay right to stay on Oneida Avenue.

1.12 miles Turn right on Ticonderoga Drive.

1.2 miles Turn right on Manslick Road.

1.28 miles Continue on Sanders Gate Road.

1.61 miles Turn left on Rundill Road.

2.5 miles Continue on Rundill Road/Iroquois Park Loop.

3.08 miles Turn right on Uppill Road.

4.06 miles Turn around on Uppill Road, back toward Rundill Road/Iroquois Park Bottom Loop.

5.08 miles Turn right on Rundill Road to continue around the rest of Iroquois Park Loop.

5.36 miles Stay on Rundill Road.

6.42 miles Continue on Rundill Road.

6.92 miles Turn left onto Sanders Gate Road.

7.26 miles Continue on Manslick Road.

7.34 miles Turn left on Ticonderoga Drive.

7.42 miles Slight left to follow Oneida Avenue.

7.68 miles Turn right on Bruce Avenue.

8.0 miles Turn left to stay on Bruce Avenue.

8.5 miles Turn left on Third Street Road.

8.51 miles End at Swags. 56 57 Marathon training map

Saturday, Jan. 13, 2018 Start: Swags Sport Shoes South • 7415 Third Street Road

Levels 1 and 2 6-mile route

0.0 mile Start at Swags.

0.01 mile Turn left on Third Street Road.

0.07 mile Turn right on Bruce Avenue.

0.57 mile Turn right to stay on Bruce Avenue.

0.89 mile Turn left on Oneida Avenue.

1.03 miles Stay right to stay on Oneida Avenue.

1.12 miles Turn right on Ticonderoga Drive.

1.2 miles Turn right on Manslick Road.

1.28 miles Continue on Sanders Gate Road.

1.61 miles Turn left on Rundill Road, stay on Rundill all the way around Iroquois Park Loop.

4.91 miles Turn left on Sanders Gate Road.

5.25 miles Continue on Manslick Road.

5.33 miles Turn left on Ticonderoga Drive.

5.4 miles Turn left on Oneida Avenue.

5.52 miles Stay left on Oneida Avenue.

5.67 miles Turn right onto Bruce Avenue.

5.99 miles Turn left to stay on Bruce Avenue.

6.49 miles Turn left on Third Street Road.

6.5 miles End at Swags.

58 59 Marathon training map

Saturday, Jan. 20, 2018 Start: Seneca Park (by bathrooms on loop) • 3151 Pee Wee Reese Road

Levels 1 and 2 8-mile route

0.0 mile Head east around Seneca Loop.

0.05 mile Continue onto Pee Wee Reese Road toward Seneca Park Road.

0.75 mile Continue onto Seneca Park Road.

1.06 miles Slight right on Park Boundary Road/continue on Beargrass Road.

2.05 miles Slight right on Scenic Loop; head north and around the entire Scenic Loop.

4.46 miles Slight right on Beargrass Road.

5.43 miles Stay right onto Park Boundary Road.

5.45 miles Park Boundary Road turns slightly left and becomes Seneca Park Road.

5.78 miles Continue onto Pee Wee Reese Road.

5.88 miles Turn right onto Seneca Park Road.

6.6 miles Turn left on Old Cannons Lane.

6.81 miles Slight left on Huntington Road.

7.13 miles Turn right on Rock Creek Drive and cross to get on Seneca Loop.

7.18 miles Continue around Seneca Loop (around tennis courts).

8.13 miles End at Seneca Park bathrooms.

60 61 Marathon training map

Saturday, Jan. 27, 2018 Start: UofL Rowing Center • 1501 Fulton St.

Levels 1 and 2 9-mile route

0.0 mile Head west on River Road toward Big Four Bridge.

0.7 mile Slight right onto Louisville Riverwalk Trail.

1.0 mile Slight right to continue on trail around Great Lawn (toward Ohio River).

1.3 miles Continue on Louisville Riverwalk Trail (past Belle of Louisville).

2.32 miles Veer left onto Washington Street (under I-64).

2.64 miles Washington Street turns left and becomes Ninth Street.

2.79 miles Turn left on Market Street.

4.38 miles Turn left on Campbell Street.

4.89 miles Turn left on Adams Street.

4.91 miles Turn right on Witherspoon Street.

5.02 miles Turn right on River Road.

5.09 miles Turn left onto Big Four Bridge and cross the Ohio River to Indiana.

6.07 miles Exit bridge and continue onto East Chestnut Street, heading east.

6.23 miles Turn right on Wall Street.

6.32 miles Turn right on Market Street.

6.56 miles Turn right on Mulberry Street.

6.63 miles Turn right onto path (past bathrooms/water) to re-enter Big Four Bridge and cross Ohio River to Kentucky.

7.69 miles Exit and turn left on River Road.

7.70 miles Follow River Road toward Eva Bandman Park.

8.52 miles Turn left onto Butchertown Greenway.

8.62 miles Continue to follow Marinas Edge Way (behind the apartment complex).

8.77 miles Slight left onto Marinas Edge Way.

9.15 miles End at UofL Rowing Center.

62 63 Marathon training map

Saturday, Feb. 3, 2018 Start: Falls of the Ohio State Park • 201 W. Riverside Drive, Clarksville, Indiana

Levels 1 and 2 12-mile route

0.0 mile Start at Falls of the Ohio State Park.

0.09 mile Follow the Greenway Trail northwest toward the Interpretive Center.

0.1 mile Follow Riverside Drive toward the Interpretive Center.

0.26 mile Veer left into the Interpretive Center parking lot and circle around the roundabout.

0.31 mile Veer right onto Riverside Drive to Falls of the Ohio State Park.

0.46 mile Sharp left onto the Greenway Trail.

1.93 miles Greenway Trail ends; continue northwest on Harrison Avenue toward Lewis & Clark Park.

2.05 miles Turn left into Lewis & Clark Park parking lot and circle around the roundabout.

2.1 miles Return to Harrison Avenue and turn right to head east.

2.85 miles Turn right on South Clark Boulevard/Ohio River Scenic Byway.

3.49 miles Turn right on East Montgomery Avenue after passing Colgate Park.

3.79 miles Montgomery Avenue ends at the Greenway Trail — go left.

4.04 miles Continue on Riverside Drive/Ohio River Scenic Byway.

4.23 miles Pass Falls of the Ohio State Park/water stop.

6.71 miles At RiverStage, veer right onto the wharf and continue to the end.

7.1 miles Turn around at end of the wharf to return to Riverside Drive/Ohio River Scenic Byway.

7.49 miles Turn right on Pearl Street toward Big Four Bridge.

7.66 miles Enter Big Four Bridge and cross Ohio River to Kentucky.

8.63 miles Exit Big Four Bridge and turn right on River Road.

8.71 miles Turn left on Witherspoon Street toward Louisville Slugger Field.

64 9.35 miles Turn right on Preston Street/River Road.

10.01 miles Return to Big Four Bridge and cross Ohio River to Indiana.

10.95 miles Exit Big Four Bridge and turn right on Pearl Street toward Ohio River.

11.15 miles Turn right on Riverside Drive/Ohio River Scenic Byway.

12.0 miles Continue on Riverside Drive/Ohio River Scenic Byway.

12.38 miles End at Falls of the Ohio State Park.

65 Marathon training map

Saturday, Feb. 10, 2018

Start: Swags Sport Shoes South • 7415 Third Street Road

Levels 1 and 2 9-mile route

0.0 mile Start at Swags.

0.01 mile Turn left on Third Street Road.

0.07 mile Turn right on Bruce Avenue.

0.57 mile Turn right to stay on Bruce Avenue.

0.89 mile Turn left on Oneida Avenue.

1.03 miles Stay right to stay on Oneida Avenue.

1.12 miles Turn right on Ticonderoga Drive.

1.2 miles Turn right on Manslick Road.

1.28 miles Continue on Sanders Gate Road.

1.61 miles Turn left on Rundill Road.

2.5 miles Continue on Rundill Road/water stop.

3.08 miles Turn right on Uppill Road.

4.03 miles Continue on Uppill Road.

4.23 miles Continue straight on Iroquois Park Road.

4.41 miles Stay left to continue on Iroquois Park Road toward Summit Road.

4.43 miles Turn right on Summit Road.

4.67 miles Turn right on Burnt Knob Road.

4.78 miles Continue south on Uppill Road/Toppill Road.

4.82 miles Continue on Uppill Road back toward Rundill Road (Iroquois Park Bottom Loop).

5.99 miles Turn right on Rundill Road and continue around Iroquois Park Bottom Loop.

7.83 miles Turn left onto Sanders Gate Road.

8.17 miles Continue on Manslick Road.

66 8.25 miles Turn left on Ticonderoga Drive.

8.45 miles Slight left to follow Oneida Avenue.

8.59 miles Turn right on Bruce Avenue.

8.91 miles Turn left to stay on Bruce Avenue.

9.41 miles Turn left on Third Street Road.

9.42 miles End at Swags.

67 Marathon training map

Saturday, Feb. 17, 2018 Start: UofL Rowing Center • 1501 Fulton St.

Levels 1 and 2 13-mile route:

0.0 mile Head west on River Road toward Big Four Bridge.

0.7 mile Slight right onto Louisville Riverwalk.

1.0 mile Slight right to continue on trail around Great Lawn (toward Ohio River).

1.3 miles Continue on Louisville Riverwalk (past Belle of Louisville).

1.84 miles Veer left up the stairs to the Belvedere/Fifth Street.

1.99 miles Continue onto Fifth Street, heading south.

2.73 miles Turn left on Broadway.

4.54 miles Turn left on Baxter Avenue.

4.74 miles Turn right on Payne Street.

5.4 miles Turn left on Spring Street.

5.93 miles Turn right on Story Avenue.

6.14 miles Turn left on Frankfort Avenue.

6.59 miles Turn left on River Road.

7.17 miles Enter Big Four Bridge and cross Ohio River to Indiana.

8.12 miles Exit bridge and turn left on Pearl Street toward Maple Street.

8.25 miles Turn right on East Maple Street.

8.97 miles Turn right on Penn Street toward Ohio River/Riverside Drive.

9.17 miles Turn right on East Market Street.

9.59 miles Turn left on Walnut Street toward Ohio River/Riverside Drive.

9.68 miles Turn right on Riverside Drive/Ohio River Scenic Byway.

10.07 miles Turn right onto Mulberry Street.

10.25 miles Turn right onto path (past bathrooms/water) to re-enter Big Four Bridge and cross Ohio River to Kentucky.

11.3 miles Exit and turn left on River Road.

68 11.6 miles Pass UofL Rowing Center and continue on River Road toward Eva Bandman Park.

12.13 miles Turn left onto Butchertown Greenway.

12.23 miles Continue toward Marinas Edge Way (behind the apartment complex).

12.39 miles Slight left onto Marinas Edge Way.

12.87 miles End at UofL Rowing Center.

69 Marathon training map

Saturday, Feb. 24, 2018 Start: Seneca Park (by bathrooms on loop) • 3151 Pee Wee Reese Road

Level 1 runs 14 miles; level 2 runs 15 miles 14- and 15-mile routes

0.0 mile Head east around Seneca Loop.

1.0 mile Continue onto Pee Wee Reese Road toward Seneca Park Road.

1.75 miles Continue onto Seneca Park Road toward Cherokee Park.

2.4 miles Slight right on Park Boundary Road/continue on Beargrass Road.

3.04 miles Slight right on Scenic Loop; head north and around the entire Scenic Loop.

5.35 miles Slight right on Beargrass Road.

5.62 miles Stay right onto Park Boundary Road.

5.98 miles Park Boundary Road turns slightly left and becomes Seneca Park Road.

6.65 miles Turn right on Pee Wee Reese Road toward Bowman Field (separate from minimarathon trainers).

7.62 miles Turn left on Taylorsville Road (stay on trail around Bowman Field).

8.17 miles Turn left on Dutchmans Lane.

8.68 miles Turn left on Cannons Lane.

9.45 miles Veer left onto Seneca Park Loop trail (at I-64).

9.85 miles Turn right off trail onto Old Cannons Lane (down the hill).

10.27 miles Slight left onto Huntington Road.

10.59 miles Turn right on Rock Creek Drive.

10.81 miles Turn left on Cannons Lane.

11.51 miles Turn left on Frankfort Avenue.

12.33 miles Turn left on Stilz Avenue.

12.82 miles Continue onto Garden Drive, crossing over Lexington Road.

13.22 miles Veer left onto Beals Branch Drive.

13.44 miles Turn right on Cherokee Gardens toward Pee Wee Reese Road.

70 13.55 miles Turn left on Pee Wee Reese Road.

13.59 miles Turn right onto Rock Creek Drive; enter Seneca Loop.

13.8 miles 14-milers end at Seneca Loop bathrooms; 15-milers continue for another loop.

14.85 miles 15-milers finish atSeneca Loop bathrooms.

71 Marathon training map

Saturday, March 3, 2018 Start: Falls of the Ohio State Park • 201 West Riverside Drive, Clarksville, Indiana

Levels 1 and 2 13-mile route

0.0 mile Start at Falls of the Ohio State Park and head west.

0.8 mile Sharp right onto the Greenway Trail.

1.53 miles Turn around at end of trail and head east.

2.98 miles Exit trail onto Riverside Drive, passing water stop.

3.5 miles Continue on Riverside Drive.

4.21 miles Turn left on Mulberry Street.

4.38 miles Veer right onto path by restrooms/water to enter Big Four Bridge and cross the Ohio River to Kentucky.

5.13 miles Continue down the ramp to exit bridge (separate from minimarathon trainers).

5.4 miles Turn right onto River Road.

6.07 miles Continue onto Preston Street.

6.23 miles Turn right on Main Street.

6.64 miles Turn left on Second Street.

7.42 miles Turn right on Broadway.

7.51 miles Turn right on Third Street.

8.25 miles Turn right on Main Street.

8.75 miles Turn left on Preston Street.

8.91 miles Continue onto River Road.

9.57 miles Turn left to enter Big Four Bridge and cross the Ohio River to Indiana.

10.5 miles Exit the bridge and turn right on Pearl Street.

10.71 miles Turn right on Riverside Drive/Ohio River Scenic Byway.

11.3 miles Continue on Riverside Drive/Ohio River Scenic Byway toward Falls of the Ohio State Park.

12.15 miles Sharp right onto Greenway Trail.

72 12.74 miles Turn around at end of trail and head east to return to Falls of the Ohio State Park.

13.32 miles Exit trail onto Riverside Drive.

13.34 miles End at Falls of the Ohio State Park.

73 Marathon training map

Saturday, March 17, 2018 Start: Swags Sport Shoes South • 7415 Third Street Road

Level 1 runs 14 miles; level 2 runs 15 miles 14- and 15-mile routes

0.0 mile Start at Swags.

0.01 mile Turn left on Third Street Road.

0.07 mile Turn right on Bruce Avenue.

0.57 mile Turn right to stay on Bruce Avenue.

0.89 mile Turn left on Oneida Avenue.

1.03 miles Stay right to stay on Oneida Avenue.

1.12 miles Turn right on Ticonderoga Drive.

1.2 miles Turn right on Manslick Road.

1.28 miles Continue on Sanders Gate Road.

1.61 miles Turn left on Rundill Road.

2.5 miles Continue on Rundill Road/water stop.

3.08 miles Turn right on Uppill Road.

4.03 miles Continue on Uppill Road.

4.28 miles Turn left on Toppill Road.

5.31 miles Stay right to continue onto Iroquois Park Road toward Burnt Knob Road.

5.61 miles Continue onto Toppill Road.

5.64 miles Continue onto Uppill Road.

6.83 miles Turn right on Rundill Road to continue around the Iroquois Park Bottom Loop.

7.11 miles Stay on Rundill Road.

8.61 miles Continue on Rundill Road for another loop on the Iroquois Park Bottom Loop.

10.16 miles Continue on Rundill Road.

12.0 miles Turn left on Sanders Gate Road.

12.34 miles Continue onto Manslick Road.

12.4 miles Turn left on Ticonderoga Drive.

74 12.5 miles Slight left to follow Oneida Avenue.

12.75 miles Turn right on Bruce Avenue.

13.13 miles Turn left to stay on Bruce Avenue.

13.62 miles Turn left on Third Street Road.

13.7 miles 14-milers end at Swags.

13.7 miles 15-milers continue on Third Street Road toward New Cut Road.

13.9 miles Continue on Southside Drive.

14.24 miles Turn around at Auburndale Park.

14.58 miles Continue on Southside Drive/Third Street Road.

14.7 miles End at Swags.

75 Marathon training map

Saturday, March 31, 2018 Start: Seneca Park (by bathrooms on loop) • 3151 Pee Wee Reese Road

Levels 1 and 2 12-mile route

0.0 mile Head east on Seneca Loop and run one full loop.

1.1 miles Exit loop to continue on Pee Wee Reese Road toward Seneca Park Road.

1.73 miles Continue onto Seneca Park Road toward Cherokee Park.

2.06 miles Slight right on Park Boundary Road/continue on Beargrass Road.

3.43 miles Stay right on Beargrass Road.

3.05 miles Slight right onto Scenic Loop.

3.57 miles Stay right on Seneca Loop Road toward Lexington Road to exit Cherokee Park.

3.72 miles Turn left on Lexington Road/Beargrass Trail toward Grinstead Drive.

3.92 miles Continue on Lexington Road (use the new bike/walk path!).

5.1 miles At Payne Street, turn around on Lexington Road.

5.5 miles Continue on Lexington Road.

6.27 miles Continue on Lexington Road/Beargrass Trail.

6.44 miles Turn right on Scenic Loop to return to Cherokee Park.

6.62 miles Turn right on Scenic Loop toward Dog Hill.

6.99 miles Continue on Scenic Loop.

8.11 miles Continue on Scenic Loop.

8.46 miles Slight right to continue on Beargrass Road toward Seneca Park.

8.73 miles Continue slight left on Beargrass Road.

9.09 miles Stay left to continue on Beargrass Road.

9.43 miles Slight right onto Park Boundary Road.

9.78 miles Continue straight onto Pee Wee Reese Road toward Seneca Loop.

10.37 miles Turn right on Rock Creek Drive to continue to Seneca Loop/bathrooms.

10.77 miles Continue onto Seneca Loop for one more loop!

11.8 miles End at Seneca Park.

76 77 Marathon training map

Saturday, April 14, 2018 Start: Falls of the Ohio State Park • 201 West Riverside Drive, Clarksville, Indiana

Level 1 runs 13 miles; level 2 runs 14 miles 13- and 14-mile routes

0.0 mile Head east on Riverside Drive/Ohio River Scenic Byway toward Big Four Bridge.

0.59 mile Continue on Riverside Drive.

1.17 miles Turn left on Mulberry Street.

1.27 miles Turn right on Market Street.

1.35 miles Turn left on Pearl Street.

1.43 miles Enter Big Four Bridge and cross Ohio River to Kentucky.

2.4 miles Turn right on River Road.

2.47 miles Turn left on Witherspoon Street.

2.58 miles Turn left on Adams Street.

2.66 miles Turn right on Campbell Street.

3.01 miles Turn left on Main Street.

3.39 miles Stay right to continue onto Baxter Avenue.

3.40 miles Stay left to follow Baxter Avenue.

4.31 miles Slight left to continue on Bardstown Road.

5.27 miles Turn right on Eastern Parkway.

5.68 miles Turn right on Baxter Avenue.

6.54 miles Continue on Baxter Avenue.

7.55 miles Stay right to continue on Baxter Avenue.

7.67 miles Stay left to continue on Baxter Avenue toward Main Street.

7.77 miles Turn left on Main Street.

7.88 miles Turn right on Campbell Street.

8.29 miles Turn left on Adams Street.

8.31 miles Turn right on Witherspoon Street.

8.42 miles Turn right on River Road.

78 8.49 miles Enter Big Four Bridge and cross Ohio River to Indiana.

9.50 miles Exit bridge and turn right on Pearl Street.

9.63 miles Turn right on Riverside Drive/Ohio River Scenic Byway.

10.35 miles Continue on Riverside Drive.

11.06 miles Sharp right onto Greenway Trail.

12.5 miles 13-milers turn around on Greenway Trail.

13.0 miles End at Falls of the Ohio State Park.

12.38 miles 14-milers turn around at end of Greenway Trail/Harrison Avenue.

13.7 miles Exit Greenway Trail and turn left on Riverside Drive.

14.0 miles End at Falls of the Ohio State Park.

79 Marathon training map

Saturday, April 21, 2018 Start: Swags Sport Shoes South • 7415 Third Street Road

Levels 1 and 2 8-mile route

0.0 mile Start at Swags.

0.01 mile Turn left on Third Street Road.

0.07 mile Turn right on Bruce Avenue.

0.57 mile Turn right to stay on Bruce Avenue.

0.89 mile Turn left on Oneida Avenue.

1.03 miles Stay right to stay on Oneida Avenue.

1.12 miles Turn right on Ticonderoga Drive.

1.2 miles Turn right on Manslick Road.

1.28 miles Continue on Sanders Gate Road.

1.61 miles Turn left on Rundill Road.

2.5 miles Continue on Rundill Road/Iroquois Park Loop.

3.08 miles Turn right on Uppill Road.

4.06 miles Turn around on Uppill Road, back toward Rundill Road/Iroquois Park Bottom Loop.

5.08 miles Turn right on Rundill Road to continue around the rest of Iroquois Park Loop.

5.36 miles Stay on Rundill Road.

6.42 miles Continue on Rundill Road.

6.92 miles Turn left onto Sanders Gate Road.

7.26 miles Continue on Manslick Road.

7.34 miles Turn left on Ticonderoga Drive.

7.42 miles Slight left to follow Oneida Avenue.

7.68 miles Turn right on Bruce Avenue.

8.0 miles Turn left to stay on Bruce Avenue.

8.5 miles Turn left on Third Street Road.

8.51 miles End at Swags. 80 81 RUN FASTER.

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To learn more about how we can help you run faster for longer, visit NortonSportsHealth.com.

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