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The Bourbon Chase

October 18–19, 2019

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Training Schedules

Introduction to Training

We admit that the idea of completing in a running event that covers a 200 mile course is a bit intimidating. Yet, one of the beautiful things about The Bourbon Chase is that you don't have to be a stud to run it. Oh there will be some young stallions and fillies strutting their stuff, but in reality this is an event that is accessible to nearly everyone - from the dedicated jogger to the serious racer.

The key, of course, is to be properly prepared.

Our best and easiest advice is to train as if you were planning to run a half marathon. In fact, several weeks before the big day you should be able to cover at least 13 miles in one long run. However, it is also wise to keep in mind that in the relay you will break the total distance into three runs. Therefore, we suggest that you add a few "double sessions" to your training routine leading up to the relay. This little exercise will go a long way in preparing your body - and your mind - for the multiple-leg experience that awaits you in The Bourbon Chase.

Many folks have asked for a little direction for their training. Although there is no "official" training program of The Bourbon Chase, below are several options you might consider. These are 12-week training schedules, which assume the runner is already in decent shape. Further, they are only guides for your training. Use them - or don't use them - at your own risk.

The programs are broken down into 3 categories: Jogger, Runner, and Racer

Jogger: runs casually a few days a week so you can drink bourbon guilt-free
Runner: runs 5 days/week; races a few times/year; drinks bourbon to celebrate good runs
Racer: addicted to running; races competitively; drinks bourbon for needed calories

Key principles before getting started

(1).   Get your physician's okay before beginning this or any exercise program.

(2).   All workouts should include:
     A. Warm-up
     B. Aerobic Phase
     C. Cool-down

A 5-15 minute warm-up should precede every session and is used to prepare the body for the upcoming work. A warm-up involves:(1) Large muscle group movements and (2) Easy stretching

A 5-15 minute cool-down should follow each aerobic session, allowing the body to gradually return to its normal state. A cool-down involves:(1) Slower movement allowing the heart rate to drop below 100 beats per minute and (2) Easy stretching

(3).   Remember: For training to have a maximum benefit, exercise within your target heart zone. Roughly, this equates to 220- your age x 0.70. Usually this figure is between 120-145 beats per minute.

Brief Explanation of Paces (Runner/Racer)

TermDistancePaceRestTypical Workout
Strides100 metersfast, but relaxedlong5 miles easy  6 x strides
Cruise Intervals1000 meters - mile

5K race pace + 24 secs/mile
10K race pace + 10 secs/mile
short6x mile w/1 min rest
Tempo (Steady)3 - 5 miles5K race pace + 24 secs/mile
10K race pace + 10 secs/mile
N/A4 miles steady
Repetitions200-400 metersmile race pace or fasterlong8 x 200 meters w/600 jog
Intervals400 meters - mile5K race pacemedium5 x 800 meters w/400 jog
Fartlekvariesvariesvaries6 x 3 mins fast/3 min easy
6 x 5 mins fast/1 min easy
7 x 1 min fast/5 min easy

Updates from HQ

  • BC2019

    Dates for the Bourbon Chase 2019 are set for October 18 and 19. Registration details coming in December.

    3 months 6 days ago

  • 2018 Results

    The final results for 2018 are now available on the Race/Results tab.

    3 months 4 weeks ago

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