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 Wednesday evenings in Mt. Pleasant (sponsored by the Charleston Running Club), Tuesday evenings downtown (sponsored by the MUSC Wellness Center), or Wednesday mornings downtown (MUSC). Clinics start in mid January, cost is $75 for any one of the three training programs.
Download Clinic Registration Form
Meet the Coaches
Benita Schlau - Assistant Director of the CRBR, 10K and Marathon Runner. Benita is a two winner of the Kiawah Island Marathon and has also won the Marcus Newberry Award (1st local Bridge Run Finisher) at the Bridge Run twice. Benita's tip is run long/run strong. Also runners should make sure to each lots of fruits, vegetables and drink plenty of water - the drink of champions.
Tyler Cross - Personal Trainer at the MUSC Wellness Center runs all distances and has placed in the top five overall finishers in many local races. He is on the TrySports Racing Team. Tyler advocates weekly speed sessions for faster times and believes in participating in races before the Bridge Run to make sure you are wearing the right shoes and experiment on pre-race meals to see what works best for you.
Katie Blaylock - Personal Trainer and Spin Instructor at the MUSC Wellness Center believes in cross-training especially for beginner runners. Building your run distance gradually will help ward off injuries. Listen to your body and if you feel an injury coming on, try swimming or biking for a cardio workout without the pounding.
BEGINNER Training Schedule
| Week | Sun | Mon | Tue | Wed | Thu | Fri | Sat | Total |
| 1 | 2E | OFF | 1E/1W/1E | OFF | 2E | OFF | 1E/1W/1E | 10 |
| 2 | 3E | OFF | 1E/2W/1E | OFF | 2E | OFF | 1E/1W/1E | 12 |
| 3 | 4E | OFF | 1E/2W/1E | OFF | 3E | OFF | 1E/1W/1E | 14 |
| 4 | 5E | OFF | 3E | OFF | 3E | OFF | 5K E | 15 |
| 5 | 5E | OFF | 4E | OFF | 4E | OFF | 1E/1W/1E | 16 |
| 6 | 6E | OFF | 1E/1M/1E | OFF | 4E | OFF | 3 E | 16 |
| 7 | 6E | OFF | 4E | OFF | 4E | OFF | 5K Race | 18 |
| 8 | 6E | OFF | 1E/2M/1E | OFF | 4E | OFF | 4E | 18 |
| 9 | 7E | OFF | 1E/3M/1E | OFF | 4E | OFF | 4E | 20 |
| 10 | 7E | OFF | 4E | OFF | 5E | OFF | 5K Race | 20 |
| 11 | 8E | OFF | 1E/3M/1E | OFF | 5E | OFF | 4E | 22 |
| 12 | 8E | OFF | 5E | OFF | 2E | OFF | 10K Race | 22 |
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
| Week | Sun | Mon | Tue | Wed | Thu | Fri | Sat | Total |
| 1 | 6E | OFF | 1E/2H/1E | 6E | 6E | OFF | 2E/3H/1E | 28 |
| 2 | 6E | OFF | 1E/2H/1E | 6E | 7E | OFF | 2E/5K/1E | 30 |
| 3 | 8E | OFF | Int 8X400 | 6E | 6E | OFF | 2E/4H/1E | 32 |
| 4 | 8E | OFF | Int 4X800 | 7E | 7E | OFF | 5K Easy | 34 |
| 5 | 9E | OFF | 1E/2H/1E | 7E | 7E | OFF | 1E/6M/1E | 34 |
| 6 | 9E | OFF | Int 3x1600 | 7E | 7E | OFF | 2E/5K/1E | 36 |
| 7 | 10E | OFF | Int 10x400 | 6E | 6E | 4E | 1E/3M/1E | 38 |
| 8 | 10E | OFF | Int 5x500 | 6E | 6E | 4E | 1E/10K/1E | 40 |
| 9 | 10E | OFF | 1E/3H/2E | 8E | 8E | 4E | 2E/3M/2E | 42 |
| 10 | 12E | OFF | Int 3x1600 | 5E | 5E | 6M | 6E | 42 |
| 11 | 12E | OFF | Int 6x800 | 5E | 5E | 8M | 5E | 44 |
| 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
The Cooper River Bridge Run has teamed up with Active Trainer coaches to create 10K online training programs that are a balance of aerobic, anaerobic and cross-training workouts. These online training programs are built to get people of all levels across the finish line. From the first-timer to the seasoned veteran, you will find the right training program for you. Good luck with your training and we will see you at the finish line. Online Training Program
