We are EXCITED to announce we have a NEW COURSE for 2018

 The new flatter course will take runners through the heart of Hendersonville and down a beautiful stretch along Old Hickory Lake! 

2018 runners will be able to race this course!

Scott’s Training Program

Disclaimer:This is an advanced program designed for the hilly Hendersonville Half-Marathon. Like any cookie-cutter training program, it could turn you into a champ or it could turn you into a chump.
If you want more mileage, run more and if you want less mileage, run less.  When in doubt, slow down.
And if you get hurt or die while using this program, you waive all rights to sue me.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
4-6 miles easy with 8x20s pick-ups 2-3 miles warm-up, 4 miles of 30s fast, 2:30 jog, 1-2 mile cool-down 4-6 miles easy 5-7 miles easy with 8x20s pick-ups 2 miles warm-up, 10x30s uphill, 1-2 miles cool-down 12-14 miles easy Up to 6 miles very easy
5-7 miles easy with 8x20s pick-ups 2-3 miles warm-up, 12x1/4 mile at 5k pace with 60s jog, 1-2 miles cool-down 4-6 miles very easy ½ mile easy, 6 miles at marathon pace+15s, ½ mile easy 3-5 miles very easy 10 miles easy, 4 miles working from marathon pace to half-marathon pace, up to 4 miles easy Up to 5 miles very easy
5-7 miles easy 2-3 miles warm-up, 12x200m at mile pace with 200m jog, 1-2 miles cool-down 4-6 miles easy 5-7 miles easy 2 miles warm-up, 10x60s at 5k pace, 60s easy, 1-2 miles cool-down 12-16 miles easy Up to 6 miles very easy
4-6 miles very easy 2-3 miles warm-up, 3x1 mile at 5k pace with ¼ mile jog, 1-2 miles cool-down 4-6 miles very easy 2 miles warm-up, 4x3:00 uphill, 2x2:00 downhill, 1-2 miles cool-down 3-5 miles very easy 8 miles easy, 6 miles at marathon pace, 2-4 miles easy Up to 6 miles very easy
5-7 miles easy with 8x20s pick-ups 2-3 miles warm-up, 2 miles at half-marathon pace, ¼ mile jog, 2 miles at 10k pace, 1-2 miles cool-down 4-6 miles very easy ½ mile easy, 8 miles at marathon pace+30s over rolling hills, ½ mile cool-down 3-5 miles very easy 14-18 miles easy Up to 6 miles very easy
5-7 miles easy with 8x20s pick-ups 2 miles warm-up, 2 miles at 10k pace, ½ mile jog, 1 mile at 5k pace, ½ mile jog, 4x1/4 mile FAST with ¼ mile jog, 1-2 miles cool-down 4-6 miles very easy 2-3 miles warm-up, 5x90s uphill, 3x90s downhill, 1-2 miles cool-down 3-5 miles very easy 3 miles warm-up, 10 miles of 3:00 fast, 3:00 easy over rolling hills, 2-5 miles easy Up to 4 miles very easy
5-7 miles easy 2 miles warm-up, 8x.15 miles fast, .35 miles easy, 1 mile cool-down 4-5 miles very easy 2 miles warm-up, 20x60s at 10k pace/60s at 10k pace+1:00, 1-2 miles cool-down 4-6 miles very easy 16-20 miles easy Up to 6 miles very easy
5-7 miles easy with 8x20s pick-ups 2 miles warm-up, 6x1/2mile at 5k pace with ¼ mile jog, 4x200m FAST with 200m jog, 1-2 miles cool-down ½ mile easy, 8 miles at marathon pace+30s, ½ mile easy 4-6 miles very easy 3-5 miles very easy 3 miles easy, 3 miles at marathon pace, 3 miles easy, 3 miles at half-marathon pace, 2-4 miles easy Up to 5 miles very easy
4-6 miles very easy 2 miles warm-up, 6x1 mile at 10k pace with ¼ mile slow jog, 1-2 miles cooldown 4-6 miles very easy 5-7 miles easy 2 miles warm-up, 6x60s uphill, 4x60s downhill, 1-2 miles cool-down 14-16 miles easy Up to 6 miles very easy
5-7 miles easy with 8x20s pick-ups 2-3 miles warm-up, 3 miles at half-marathon pace, 1 mile jog, 4x2:00 hard uphill, 1-2 miles cool-down 5-6 miles very easy 6-8 mile progression run, working down to marathon pace 3-4 miles very easy 2 miles warm-up, 4x3 miles at marathon pace with ½ mile easy jog in between, 1 mile cooldown Up to 4 miles very easy
4-5 miles very easy 2-3 miles warm-up, 10x3:00 fast, 2:00 easy over rolling hills, 1-2 miles cooldown 6-8 miles very easy 5-7 miles easy 2-3 miles warm-up, 20x60s at 5k-10k pace with 60s jog, 1-2 miles cool-down 10-12 miles easy long run Up to 5 miles very easy
5-7 miles with 8x20s pick-ups 2 miles warm-up, 4x1 mile at half-marathon pace with 2:00 jogging rest, 1 mile cool-down 6-8 miles very easy 0-6 miles very easy 3 miles very easy with 4x30s pick-ups