Steppin’ Out - Covenant Health · a better quality of life through health and fitness. Her motto...

Steppin’ Out

Including options for Full Marathon and Covenant Kids Run

Get On track

Train With Missy KaneFor The Half Marathon

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The Covenant Health KnoxvilleMarathon

Covenant Health is proud to partner with the Knoxville Track Club to host the biggest competitive road race in East Tennessee. The Covenant Health Knoxville Marathon attracts runners and walkers from all over the world, showcasing the city of Knoxville at its finest. This race also offers a unique opportunity to“Finish on the Fifty,” with the finish line of the Covenant Health Knoxville Marathon on the 50-yard-line of Neyland Stadium.

How to Use This Book

Missy Kane, health promotions coordinator for Covenant Health, has prepared this book especially for half marathon training. However, she has included additional notes for readers wanting to train for the 26.2 mile full marathon.

There are eight weeks of workouts in this book. These workouts are designed for people who are already exercising 3 – 4 days a week and can walk up to 2 – 3 miles at a time without stopping.

An asterisk ( * ) indicates longer, more strenuous exercise options for those who want to run the full marathon. Runners hoping to finish the full marathon should already be able to walk /jog 4 – 6 miles on a regular basis.

At the end of this book, you will find fun workouts for children who want to participate in the Covenant Kids Run. There are also stretches that are good for all ages and stages of training.

See your doctor before starting any new exercise regimen. If you have been sedentary for a few years, you may need to spend a month or two doing 15 – 20 minute walks at an easy pace before training for a longer event.

If you’d like to learn more about the Covenant Health Knoxville Marathon, please visit www.knoxvillemarathon.com or www.ktc.org. For more information about Covenant Health’s wellness and training programs, call (865) 541-4500 or visit www.covenanthealth.com.

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Training for a Half Marathonby Missy Kane, Covenant Health fitness expert andformer U.S. Olympian in track and field.

While a half marathon of 13.1 miles is a lofty goal, I have found that most folks can accomplish it if they train correctly. That doesn’t mean you have to run ten miles a day. This program is designed for those who want to walk the half marathon at a fast pace or who want to alternate walking with jogging. Most of your walk / jog days will be no more than 2 – 4 miles, but we will work on upping your long distance day from 3 – 11 miles over the course of ten weeks. I also believe in cross -training, where you mix in different forms of exercise throughout your weekly schedule.

The key points to remember about training for a half-marathon include:

1. Give yourself ten weeks to gradually build up your endurance.

2. Be consistent in getting in at least five exercise sessions per week.

3. Set aside one day per week to do your longer walk / run.

4. Listen to your body and if you hurt, see a doctor and /or physical therapist.

5. Hydrate well and eat a healthy diet.6. Taper off or rest more 8 –10 days prior to the event.7. Pace yourself during the race and don’t start out

too fast.8. Drink at each water station and eat a little along

the route.9. Wear good running / walking shoes.10. Write down your goals and keep a training log.

It’s a good idea to have a runner /walker evaluation from a physical therapist who knows sports medicine. He or she will be able to help you set the right goals and give you the right advice to cross the finish line more safely. These screenings often involve being measured to see if you have leg length discrepancies, foot misalignment, or other physical obstacles. Your running / walking form will also be checked on a treadmill. Another tool is a fitness test with an exercise physiologist to measure things like maximal oxygen uptake and flexibility.

Covenant Health Programs That Specifically Assist Walkers/Runners:

Covenant Therapy Centers, (865) 541-1300.With multiple locations throughout the area, Covenant Therapy Centers are nationally recognized for excellence. Physical therapists with advanced sports medicine certifications provide the latest expertise in biomechanics, screenings, and treatments to help runners improve their form and avoid injuries.

Fort Sanders Health and Fitness Center, (865) 531- 5000. Katie Logan, Certified Personal Trainer, can work with you to develop your marathon or half marathon training program. The Fort Sanders Health and Fitness Center Exercise Physiology staff can lead you through a fitness test to assist you with your training goals. Call (865) 531-5000 to schedule an appointment, or call Katie at (865) 531- 5070 with any questions.

Performance Training, Inc., located at Fort Sanders Health and Fitness Center. Owner Jackie Ansley and her staff work with clients of all ages on s. a. q. ( speed, agility and quickness ), extended rehabilitation, personal training and sports - specific training. For more information please contact ( 865 ) 531- 5453.

Best wishes as you get ready for the Covenant Health Knoxville Marathon.

— Missy Kane

Missy Kane and Covenant Health have developed the “Steppin’ Out: Half Marathon Training Guide” as a resource for the communities we serve. The health related topics and recommendations in the book are for general information only and should not be construed as medical advice. You should consult a physician before beginning a fitness regimen, particularly one as strenuous as preparing for a marathon event. A qualified exercise professional can help you correctly perform or adapt the workouts in this book according to your individual needs. Covenant Health, Missy Kane, and contributing writers are not liable for injuries or adverse outcomes that might occur through the use of this guide.

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Tips for Avoiding Injury as You Trainby Phil Bevins, pt, ocs, scs, cscs Covenant Therapy Centers

Here’s a list of tips to help minimize the chance of injuries as you train for the Covenant Health Knoxville Marathon ( full or half ).

1. Progress your mileage slowly and as your body allows. Training programs provide good guidelines, but everyone is different. You may need to advance more slowly than your program suggests.

2. Be sure you have at least two “true” rest days each week. Three to four days a week of running will allow you to successfully train to complete your race. Cross - training is suggested on your “off running” days and may include swimming or using an elliptical trainer or stationary bike.

3. Stretching is important, but try to achieve symmetry of flexibility. Your overall flexibility is less important than having balanced flexibility of left versus right. An evaluation by a physical therapist, personal trainer, or exercise physiologist can help determine if you have symmetrical flexibility of your hamstrings, quadriceps and calves. If imbalances are noted, then instruction can be given on stretching techniques to correct the imbalances.

4. Strength training will help you during your marathon training by improving your “core stability.” It is necessary to focus on the muscles of the core ( your trunk), as these muscles provide a strong base to allow your legs to work more efficiently and optimally. Strengthening your core can be achieved using weight machines, free weights, or your own body as resistance. Yoga and Pilates can also help improve core strength.

5. Run and train in the most appropriate shoe for your foot type. A shoe store that caters to runners can help you select the best shoe for your needs. If your shoes work well for you, consider purchasing a second pair and alternating your use of each pair. This allows you to have two pairs of shoes that fit well and will be broken in by marathon time. If you wear out your training shoes, you may not have enough time before the race to break in a new pair, and this can lead to injury.

6. Vary your training surfaces. Running on the same surface or terrain 100 % of the time may increase your likelihood of injury. Try running on grass, off-road trails, treadmills, or tracks, and don’t forget to try some hills. Sidewalks are the least desirable surface on which to run. If you run frequently on a track, do half of your workout going counterclockwise and the other half going clockwise.

7. Drink plenty of fluids. Your muscles and tendons are made up almost entirely of water. When they are dehydrated you are at a greater risk for injury.

8. Eat right! Good nutrition is almost as important as the training itself. You need to have the proper balance of nutrients to optimize your training. Consult a nutritionist or dietician who is knowledgeable about endurance training if you have any questions.

9. Get a good night’s rest. Sleep is the time when your body recovers from your workouts. Lack of sleep can hinder your body’s natural repair processes.

10. Listen to your body. While it is common to experience aches and pains as you begin a training program, it is not normal to have persistent or worsening pain over time. If you do sustain an injury, try taking a few extra rest days and apply ice several times a day to the injured area. Seek help from a healthcare provider who is knowledgeable about running injuries. Do not try to “run through the pain,” as you may sabotage your training.

11. Participate in a runner’s evaluation. During this assessment, biomechanical problems can be identified and addressed. Strength and flexibility exercises can be suggested to correct asymmetries and deficiencies. “Movement retraining” exercises can help improve the movement pattern of your legs and eliminate gait deviations. Additionally, you may need foot orthoses to improve your stability.

While not all injuries can be prevented, following these simple tips can increase your chances of injury- free training and accomplishing your goal of completing the full or half marathon. Good luck!

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Train With Missy Kane As fitness promotion coordinator for Covenant

Health, Missy Kane coaches the Covenant Health Marathon Teams, and her coaching advice has been featured in the Runner’s World magazine section,

“Ask the Experts.”Missy has a passion for helping others achieve

a better quality of life through health and fitness. Her motto is “progress, not perfection.” Covenant Health and Missy Kane offer a variety of programs throughout the year to help East Tennesseans set and reach new fitness goals.

To find out more about current Missy Kane programs, call Covenant Health at (865) 541- 4500 or go to www.covenanthealth.com.

Missy and members of the Covenant Health Marathon Teams also participate in training runs with the Knoxville Track Club on Saturday mornings, November through March. Training with a group is a great way to get the encouragement you need to stay motivated. The ktc training runs welcome all walkers and joggers of all fitness levels. To find out more, go to www.ktc.org.

You can also train with Missy on her fitness show, “ Fit and Fun with Missy Kane. ” The thirty minute program airs weekdays on etptv, featuring local walkers, runners, and even dancers who exercise with her on the set. Check your local tv listings to find out where to catch Missy’s show.

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WorkoutsWeek 1:

Monday: Walk /jog an easy mile, pushing your pace a little faster for a half mile, then easing up to a slower walk for a half mile to cool down.

* full marathoners repeat sequence

Tuesday: If you like to lift weights, use this day to lift for 20 minutes and then stretch 5 –10 minutes. Try doing 3 sets of 8 reps each for 2 – 3 minutes on the upper body and 2 – 3 minutes on the lower body exercises. Or do my Fit and Fun Show on etptv (Channels 2 and 15). Tuesdays / Thursdays are usually strength /stretch routines. If you would rather take this day off, then add strength training and stretching to your Monday workout.

Wednesday: Easy 20 – 35 minutes of normal pace walking or easy jogging. If you mix a little of both, try walking 2 minutes and jogging 2 minutes back and forth.

* full marathoners 35 – 40 minutes

Thursday: Off day today or tomorrow

Friday: Off day or try an alternative workout like swimming, biking, yoga etc…

Saturday or Sunday: One day is your longer workout. Do 3 – 4 miles at your normal pace. If you need to stop halfway to get a quick drink of water, that is fine. Other day off or make up a workout you missed.

* full marathoners 4 – 6 miles

Notes

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Week 2:

Monday: Two miles at a normal pace, then do 6 × 30 seconds at a faster pace with 1 minute rest in between. A walker could try power walking fast, then easing up to normal pace. For a walker /jogger, you may try jogging these 30 second efforts then easing up to a fast walk in between. Cool down 2 – 5 minutes before stretching.

* full marathoners 3 miles & 6 × 1 minute

Tuesday: Exercise class or my Fit and Fun Show, or lift weights and stretch. Choose two upper body exercises and two lower body exercises and ab curls. Do 2 sets of 10 each, and do 3 sets of 8 ab curls.

Wednesday: Thirty minute aerobic walk /jog or other activity.

* full marathoners 45 minutes

Thursday: Fifteen minutes of strength work and some stretching.

Friday: Choice of 2 mile walk /run.* full marathoners 3 – 4 miles

Saturday and Sunday: One day off. The other day make a long effort of 3 ½ – 5 miles. Remember to only add about a mile each week at this stage.

* full marathoners 6 – 7 ½ miles

Notes

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Week 3:

Write down activities in your journal. After week three or four give yourself a gift of a massage or take a good stretching or beginner yoga class for fun.

Monday: Thirty minutes of your normal workout. This could be walking, or mix walking 2 minutes with jogging 1 – 2 minutes back and forth etc… Easy day.

* full marathoners 40 minutes

Tuesday: Strength and stretch day. Try a new stretch for your lower back like the cat stretch, where you are on all fours and you bow your back like a cat then slowly and gently release the arch. Go back and forth between the arch and release. For low back care you can do the

“pointer” where you are in same position then lift opposite arm and leg up and away from floor like a pointer dog. Hold a few minutes, then back to beginning and do other side.

Wednesday: One mile normal pace, then ease up your pace or get a little water, then push your pace for one mile and note the time it took you to walk, or jog the effort. Then cool down slowly ½ mile or 1 mile. Stretch afterward, especially your lower leg muscles.

* full marathoners do this 3 times

Thursday: Option to do strength work and no running.

Friday: Option of 20 minutes of anything aerobic.* full marathoners 40 minutes

Saturday and Sunday: One day off or make-up day. The other day do 4 ½ – 6 miles. Plan to stop half way for a water break and keep walking slowly and drinking a little before resuming your walk or jog.

* full marathoners 7 – 8 ½ miles

Notes

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Week 4:

Eat a good variety of foods. Most of you will want to take a multi-vitamin once a day.

Monday: Easy 30 – 35 minute effort. If you are sore for any reason, you should shift to something like stationary bike, or swimming etc. Cross-training is good!


Tuesday: Fit and Fun Show or strength day and stretching.You may try to increase your weight level a little or go from 8 reps to 10 reps each.

Wednesday: Three to four miles; try to push yourself a little more on the hills if you are outside while walking or jogging. If inside at the mall, then on every lap pick one long corridor to push your pace each lap (mixing up your pace gives you a good training effect).


Thursday: Option day for another class like step aerobics, kick-boxing tape, etc…

Friday: Off

Saturday and Sunday: One day 20 minutes of walking or jogging and one day-long effort of 5 ½ miles to 7 miles (if you are sore or injured keep it same as last week).


Notes

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Week 5:

One month down! Remember to take a rest day if you can tell you are overdoing it.Monday: Two to three miles at a normal pace.

Stretch after you work out, and try adding another five minutes of stretching later in the evening.


Tuesday: Thirty minutes of exercise. I like doing cross-training, like 10 minutes on recumbent bike, then 10 minutes on elliptical machine and 10 minutes on treadmill. I often do intervals of 1 minute pick-ups (alternating a faster or more intense pace with regular pace) on each machine.

Wednesday: Three to four mile effort. If you combine walking and jogging, then alternate a 2 minute jog effort with 2 minutes of walking for half of your workout.


Thursday: Strength and stretch day. Take 30 minutes and do upper body, lower body and ab work. Stretch in between each exercise.

Friday: Off

Saturday and Sunday: One day do a long workout of 7 – 9 miles at an easy pace. The other day, do an easy 20 minutes of your choice of workout.


Notes

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Week 6:

Monday: Thirty minute workout.This might be a good day after a long run to do a workout on a stationary bike or elliptical machine. You could warm up for 5 minutes, then do 1 minute of a faster pace, 1 minute at a normal pace, then 1½ minute at a faster pace, then 1 minute at an easy pace. Then do 2 minutes at a faster pace followed by 2 minutes of an easy pace. Do the “ladder” again but start with the 2 minute fast pace first and come down, first 1½ minutes then 1 minute etc… Cool down 5 minutes.


Tuesday: Strength and stretch day for 30 minutes.* full marathoners 40 minutes

Wednesday: 4 mile workout: 2 miles at an easy pace, 1 mile at a good, fast pace, then 1 mile at a normal pace.

* full marathoners repeat sequence

Thursday: Strength and stretch day.

Friday: Rest.* full marathoners 2 – 4 miles

Saturday and Sunday: One day off or light workout, and one day long effort — 7½ to 10 miles and stretch after your workout.


If you have built up to doing a 10 mile effort then you are ready to complete a half-marathon. But make sure that your 10 mile effort is at least 7 – 12 days before you do the half marathon. The week before the event cut your workouts in half in terms of effort and distance.To enhance your fitness level and endurance, continue with the two additional weeks of training outlined in the following pages. Marathoners will continue with six additional weeks of training.

Notes

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Week 7:

Monday: Thirty to forty-five minute walk at a normal pace; if jogging, only do a 30 minute effort.


Tuesday: Alternative type of class like spinning or aerobics or do strength work for 30 minutes

Wednesday: Three to four miles. Pick up your pace halfway through until almost the end of your walk / jog. Cool down slowly the last ½ to ¼ mile.


Thursday: Light strength work day, or take off if resting for the event.

Friday: Choice of workout.

Saturday and Sunday: One day long effort, one day 2 miles.Your long run /walk would be 9 –11 miles at a normal pace.


Notes

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Week 8 (Race Week!):

Monday: Rest day if you are feeling really tired.* full marathoners 5 miles

Tuesday: Easy 20 – 35 minute walk /jog.

Wednesday: 2 – 4 miles. Start easily, then do about four 1 minute pick-ups alternating with 1 minute at an easy pace during the middle of your workout.

* full marathoners 3 – 6 miles with eight 1 minute pickups alternating with easy-paced intervals

Thursday: Fifteen minute light workout and stretch well. Be drinking more water and eating good sources of carbohydrates over the next few days.

* full marathoners 45 minute workout

Friday: Off.

Saturday: Walk around 10 – 20 minutes at an easy pace. Make sure you know what the last one or two miles of the course look like. Hydrate yourself well the night before the race.


Sunday: Race Day! Good luck and have fun.

Notes

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Full Marathon Participants Four Additional Weeks:Week 9:

You should have already built up to doing between 15 – 17 miles for your long effort.

Monday: Easy 20 minute jog, then do weights, then 20 minute walk /jog.

Tuesday: Fun aerobics class.

Wednesday: Four to six mile walk /jog (if you are a fast walker but prefer not to jog, do a seven to eight mile walk).

Thursday: strength work for 45 minutes.

Friday: Choice.

Saturday and Sunday: Long effort of 16 – 19 miles.

I would do much of this effort on nice gravel or dirt road. Half way through or maybe four times during the effort, stop and stretch a little. If you would prefer, you can even do 10 miles, then rest a few hours and do another 8 miles later in the day. Some trainers will have you split up a few of your long efforts. I just take some breaks in my long walk /jogs and do them on a soft surface ( if you are up to 19 miles, you will need to back off the intensity somewhat before the event; you have trained enough to get through the marathon if you plan to really pace yourself and not push too hard at the beginning).

Week 10:

Monday: Thirty to fifty easy minutes of something aerobic.

Tuesday: Strength day, but back off on the number of reps or sets for the next two weeks.

Wednesday: Four to six miles. You may want to push the middle two miles of your workout today.

Thursday: Twenty minute workout. Feel free to add weight training.

Friday: Choice.

Saturday and Sunday: Longest effort of 18 – 21 miles. ( if you already have done a long effort and think that you may have overdone it or may have a slight injury, don’t do a long walk /jog this weekend ).

Week 11:

This should be an easy-paced week. Plan to do your marathon event in 10 –14 days.

Monday: Thirty minute walk /jog and stretch.

Tuesday: Twenty to thirty minutes of biking or some indoor type of workout.

Wednesday: Three to four miles easy.

Thursday: Light weights — maybe one set of each exercise followed by good stretching.

Friday: Two to three miles.

Saturday and Sunday: If you are not injured or tired you can do an 8 – 12 mile effort, but don’t push the pace. You may want to do the last part of the marathon course.

Week 12: (Marathon Week!)

Monday: Easy 30 minutes of something aerobic.

Tuesday: Stretch day.

Wednesday:Two to three easy miles and some strides.

Thursday: Off day. Drink more water and eat good carbohydrate sources of food.

Friday: Off day. Stretch.

Saturday:Walk around for 15 – 30 easy minutes, then stretch. Lay out your race clothes, number, waterbottles etc.

Sunday (Race Day!): Get there early and stay warm before the event. Wear an old shirt you can throw away after the first few miles. pace yourself and feel as if you are holding back the first three miles or so. Stop to drink at every station, and eat a little or use supplement gels at every other station. Most of all, have fun!

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Just for KidsTraining Guide for Covenant Kids Run

The Covenant Kids Run is an exciting program to encourage children of all ages to enjoy the benefits of exercising. The run is held on Saturday, allowing adult marathon participants to cheer their children on or join in the fun and walk or run alongside them.

To participate, sign up for the Saturday event at www.ktc.org or www.knoxvillemarathon.com. Each child will receive a log to write down miles run until the day of the Covenant Kids Run. The idea is to complete the equivalent of a 25 mile run prior to the event.

On race day, hundreds of children will jog or walk the last mile to their very own finish line!

Sample of a kid-friendly 5-week program for children:

Weeks 1 and 2

Monday and Wednesday: Aerobic exercises like soccer, biking, or walking for 20 – 30 minutes after school. Count 20 – 30 minutes of activity as 1 mile.

Tuesday and Thursday:Walk /jog a half mile to one mile after school at an easy pace. If you go to a regulation high school or college outdoor track, four laps equal a mile. You might want to go 1½ miles if you are older. Always do a few stretches for your thighs, hamstrings, and lower leg muscles (calf muscles) after you exercise.

Saturday or Sunday: Try to do a fast walk or easy slow jog for 5 minutes, then rest by slow walking and getting some water. Repeat this sequence one or two more times. If you like using the track, you could try to slowly jog one lap, then walk 100 yards and jog another lap, etc… until you complete one mile.

Weeks 3 and 4Monday and Wednesday: After school increase

your time doing aerobic exercises to 30 – 35 minutes. During winter, maybe try to use your recess time at school to make sure you are doing some aerobic exercises involving running.

Tuesday and Thursday: One day try jogging slowly 3/4 of a lap around the track, then walk the last ¼ or 100 meters of the lap before starting to jog again. Do this for 3 – 4 laps. One day you could try to slowly jog for 10–14 minutes.

Saturday or Sunday: Increase your longestwalk /run to 1½ miles and see how long you can jog before changing to walking. Then drink a little water and walk for a minute then try jogging a little more. See if you can do more next weekend.

Week 5 (Race Week!)Monday and Wednesday: Do 20 – 30 minutes

of aerobic exercise after school.This could be 10 – 15 minutes of running, and 10 – 15 minutes of biking or playing soccer.

Tuesday and Thursday: Tuesday run /walk one mile and stretch. On Thursday just jog /walk a half mile.

Friday: Rest!

Saturday: Don’t eat too much the day of the race, but drink extra water the night before and the morning of the race. Eat non-greasy foods the day of the race, like toast and a banana. Don’t start off too quickly for your last mile. It is better to pace yourself and not sprint out too quickly the first ¼ mile. Have fun!

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StretchesThe following stretches are especially

appropriate for walkers /runners, according to Phil Bevins. After stretching one leg or side, alternate and do the other side as well. Hold each stretch for 30 seconds.

Lie as close as possible to the base of a door frame and prop outside leg against the frame as shown. Keep the opposite leg straight on the floor.

Stand on one leg, grasping ankle of opposite leg as shown. Balance by placing hand on wall. Bend knee further by pulling ankle toward buttocks. Do not lean forward or allow the back to arch.

Face wall and position body against the wall as shown, with forward leg bent and back leg straight. Point toes directly toward wall and press back heel down. Lean into the wall so that you feel a stretch.

Lie on bench with one leg hanging over the edge. Allow hanging knee to bend, keeping thigh flat on bench. Pull other knee to chest as shown.

Lie on back with knees bent. Reach toward knees and curl trunk upward.

Begin on hands and knees. Hold spine stable in “neutral” throughout the exercise. Push feet and knees into floor. Keep elbows bent. Tighten arms and push against floor. Keeping back and head level, raise opposite arm and leg. Return to starting position and without relaxing, alternate arm / leg lift.

Lie on back with one leg bent and one leg extended at height of bent knee. Tighten buttocks and raise them off floor as high as you can. Keep pelvis level. Lie on one side. Keep weight centered over hip; do not roll forward or backward. Bend lower leg slightly. Raise top leg straight up to hip level without letting it come forward.

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The Fittest Company ChallengeRally your employees and co-workers to

participate as a team in the Covenant Health Knoxville Marathon. It’s a great way to build teamwork and excitement in your work force. There are award categories for small, medium and large companies. Points are earned through participation, not finish time, so employees of all fitness levels contribute to the team’s success. For details, go to

“Race Info” at www.knoxvillemarathon.com.

Membership Benefits of the Knoxville Track Club

All members receive our bimonthly magazine /newsletter Footnotes, which contains member news and race entry forms. Members also receive the ktc Road Racing and Events wall calendar, listing the year’s schedule of area races, meets and ktc functions. Many area races, including most ktc events, offer a discount off the entry fee to ktc members.

Members receive a ktc decal for their car and an official ktc membership card which entitles you to a 10% discount on most merchandise purchased at River Sports, Runners’ Market, Sam & Andy’s West, Harper’s Bike Shop (parts and accessories only), Gourmet’s Market, Health Shoppe, Cedar Bluff Cycles and Knoxville New Balance, and a 15% discount at Fitness Solutions, Inc. Members compete for awards in the ktc Grand Prix series, a chance to travel to specific out-of-town races with other club members with ktc paying entry fees and, in certain cases, food. ktc members automatically become members of the Road Runners Club of America and receive their quarterly newsletter.

Members may also participate in various club functions, including races, meets, fun runs and workouts, program meetings, and awards banquet. Members can also become members of the ktc Officials Association, offering an opportunity to officiate at major track & field events in the region.

Bring this booklet to Runners’ Market ( Farragut Village or Western Plaza) and New Balance Knoxville ( Suburban Center). Ask a store representative to initial and date one of the blanks below to receive a 10% discount on your next purchase.

Knoxville New Balance _________________

Runners’ Market _________________

Purpose of the Knoxville Track Clubktc wishes to help the runner. We encourage

physical well being through running, jogging, competitive road racing, racewalking, fun runs, cross-country, and track & field in the greater Knoxville area. Nearly 1900 members strong, ktc is a member of the Knoxville Chamber of Commerce, the Knoxville Area Greenways Coalition, and the Road Runners Club of America.

Taking an active role in the community, ktc uses our road races to raise money and provide assistance for a variety of worthy causes.

ktc also sponsors a youth athletics summer track & field program for East Tennessee area kids and sends athletes to summer and aau meets. ktc also participates in a fall cross-country program, and the ktc Indoor Track program.

We direct the ktc Indoor Classic high school meet, the 28-year-old Volunteer Track Classic for high schools, and sponsor middle school awards for both spring and fall. ktc also provides financial support to the University of Tennessee Women’s and Men’s Track teams. Our ktc Officials Association assists in and trains officials for area track and field meets.

www.knoxvillemarathon.com

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Fitness Notes:

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Steppin’ Out - Covenant Health · a better quality of life through health and fitness. Her motto...

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