Run Your City!


Knoxville Half Marathon Training Program


It’s almost the new year, which means it’s time to start training for the Knoxville half (or full) marathon!

We’re lucky enough to have one of the very best endurance coaches around right here at CFK, in Coach Mary Cates. Whether you’re a seasoned endurance athlete looking for a new PR, or you’re going for your very first half marathon finish, coach Mary’s program will help you crush it!

Check out the details on the Half Marathon program below. If you’re wanting to run the full 26.2, email Coach Mary to set up a free first consultation.


Program Details – Half Marathon

Cost: $360 ($30/week)

Duration: 12-weeks (January 6 – March 29)

Race Day: Sunday, March 29

How to register: email Coach Mary

Included:

  • Bi-Weekly group training sessions with coach Mary
    • Training sessions will mix short-distance, long-distance, and time trial efforts
    • Athletes will receive instruction & coaching on running technique, pacing & strategy, mental approach, and mobility necessary to perform their best on race day
  • Weekly custom scaling for your CrossFit WODs
    • Integrate mixed-modal training with your running to maintain and build core strength for better durability on long runs
    • Find balance between disciplines to help you become a more well-rounded athlete
  • Race-Day Coaching
    • Everyone needs a helping hand on race day! Coach Mary will be on the course to help you pace, get you water, and cheer you on to the finish!

Typical Weekly Schedule:

Sunday – Run, programmed by Coach Mary

Monday – Rest Day

Tuesday – CrossFit (modified and scaled by Coach Mary)

Wednesday – CrossFit (modified and scaled by Coach Mary)

Thursday (2-a-day Training) – Training w/ Coach Mary + CrossFit

Friday – Rest Day

Saturday – Group training run

 

**If you’re up for the full marathon (15-week program), please contact Coach Mary directly for an individualized training program


About Coach Mary

“Set a goal and if it’s easy to achieve, then we’ll set a bigger one,” words endurance coach, Mary Cates says often. Her goal is to build faster, stronger and healthier athletes and help them on the road to success.

Mary started running track in middle school and ran competitively through high school and college, but it wasn’t until she graduated that she understood the need for balance as an athlete. “I’d only focused on running. Putting up as many miles as I could, and over time, my body was starting to rebel against me a little.”

A few years later, Mary faced a different challenge, battling cancer and again, trying to find that balance of staying active while keeping her body as healthy as possible in order to fight her disease. It was during that time that Mary tried her very first Crossfit class. “It was so intimidating but there were so many things I struggled with, that I knew I really needed to stick with it.” And she did. She ran her first ultramarathon a few months after starting at CFK and fell in love with making the two sports work together.

Now Mary’s goal is to help other people run efficiently, build endurance and gain strength, but one of the things she’s most proud of is the CFK Endurance community. “We’ve become like a little family within an already amazing family. We go to each other’s races, no matter how far away, and we’re out there giving support and pacing to help people get to the finish. Our motto is that no one runs alone.”

When Mary’s not coaching athletes, you can find her spending time in the mountains or racing anything from the 5k to 100milers.

 

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