Official Bridge Run Training Clinics!
We are pleased to announce comprehensive 12 week training clinics to get you ready for the Cooper River Bridge Run! Expert and dedicated coaches will guide you to meet your Bridge Run goals, whether you are a runner or a walker. Choose from Tuesday evenings downtown, Wednesday evenings in Mt. Pleasant, or Wednesday mornings downtown (MUSC). Clinics start in mid January, cost is $75 for any one of the three training programs.
2014 Training Clinic Schedule
Starting January 14th, Tuesdays at 6pm at MUSC Wellness Center, Downtown Charleston
Starting January 15th, Wednesdays at 6pm at Mt. Pleasant Track, off Houston Northcutt blvd.
BEGINNER Training Schedule
Races are in BOLD; Easy (E) is a slow jog; Walk (W) is a brisk walk; Moderate (M) is about 1-2 minutes slower than your projected 10k per mile pace. Remember to stretch (before and after), warm-up and cool down (1/2 mile of jogging/walking before and after racing) and to keep yourself well hydrated!
EXPERIENCED Training Schedule
|4||8E||OFF||Int 4X800||7E||7E||OFF||5K Easy||34|
|12||10E||OFF||Int 8x400||5E||6E||OFF||10K Race||36|
Races are in BOLD; Easy (E) is a recovery pace; Hard (H) is at your 10k race pace; Moderate (M) is about 1-2 minutes slower than your 10k pace; Intervals (Int) run 400 meters at 10 seconds faster than your 10K race pace, 800 at 5-10 secs faster, miles (1600) at your 10K race pace (ie an 8 minute toK pace is 2 mins. per 400m, so run 1:50 per 400 and 3:50-3:55 for an 800). Walk 400 meters between intervals. Remember to stretch, warm-up and cool down (all Interval sessions should be preceded by 1 easy mile, and ended with 1 easy mile)!
Online Training Program
Now That You Are in The Race It's Time To Train!
Make this your best race yet! Take advantage of the personalization of a World-class coach at an incredible price with runcoach. On average participants training with runcoach see a 7% improvement in race finish time over prior races. Whether you are a first-time participant, seeking a new PR, or somewhere in the middle - runcoach will help you race your best.
Enter your running background information, race distance, and current fitness level to create a 100% customized training plan. Receive weekly personalized emails and use view running videos, record your training and see the schedule update accordingly to keep you training at the right level. Miss a week? Recalculate your schedule and get back on track instantly. Sign up today and take advantage of the Cooper River Bridge Run special rate of $20.00 (65% off normal price).