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Focus on your speed for the Urban Bourbon half marathon and 5k! These are guided interval workouts with options for beginners and more experienced runners. Workouts change weekly, and are listed below.These sessions are part of the official Urban Bourbon training program, presented by the Louisville Sports Commission, UofL Health, and Monks Road Bourbon.
Detailed workout information for the Speed Session on Tuesday, 9/1:
5k:
- Run 8 minutes
- Walk 1 minute
- Repeat x 3
Beginner HM:
- Fartlek:
- 90 seconds “on” @ HM race pace
- 60 seconds “off” @ recovery pace
- Repeat continuously for 3 miles total
Intermediate HM:
- .5-1 mile warmup
- 5 x 1k @ threshold
- 1:15 rest in between each 1k
- .5-1 mile cooldown
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