Basic Training for Covenant Health Knoxville Half Marathon

by | Mar 26, 2014 | News

Basic Training for Covenant Health Knoxville Half Marathon by Missy KaneMissy Kane 13.1 miles sounds long, and it is, but most everyone can reach their goal of finishing a half marathon (running/walking or combo) from just a basic training plan.
 Make sure you…

  • Check with your physician before exercising.
  • Commit to a minimum of 3 days training per week
  • Commit to doing a longer effort every (or every other) weekend.
  • See your doctor or a physical therapist if you incur an injury.
  • Mix in some cross training one or two days per week.
  • Get good supportive running shoes and drink plenty of water.
  • Keep a journal of what you do, consider blogging.
  • Visit to register for your event.
  • While you’re on the marathon website, check out KTC training programs
  • Have fun and enjoy the benefits of training, like more energy, and less fat!

Cardio – Cardio exercise can be more than running. It can include biking, elliptical, hiking, and exercise classes. “Pick ups” are a great way to pump it up – that means stepping up your walking or jogging to a faster pace for a couple minutes at a time, but not going all out.
Cross training – It’s important to stretch and strengthen muscles all over the body. Exercise classes can be a fun way to get in some strength training and range of motion. Covenant Health bodyWORKS offers a wide variety of inexpensive classes around our community. Join a gym like Fort Sanders Health and Fitness Center, or exercise with me on Fit & Fun w/ Missy Kane, on East Tennessee PBS, 7 a.m., M-F.
Official training program – The Covenant Health Marathon Team trains with the Knoxville Track Club on Saturdays @ 8 a.m. at various locations. Visit and click on the training page for a schedule. I’ll be there most every weekend! 

For my half marathon training booklet, call Covenant Health at (865) 541-4500.
Good luck on your race to personal victory!
Missy Kane