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Knoxville Rugby Football Club

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2010 Tennessee 7s Tournament Series

Possum Hotline 92-RUGBY for up to date club information

  • Upcoming Events

    • Sep 16 6:30 pm – 8:30 pm:START OF FALL TRAINING
    • Oct 2:@ Heart of Dixie Tournament
    • Oct 9 1:00 pm – 3:00 pm:KRFC vs Greenville
    • Oct 16:Knoxville Brewers Jam
    • Oct 22 7:00 pm – 9:00 pm:River Valley Friday Night Match
    • Oct 30 1:00 pm – 3:00 pm:KRFC @ Nashville
    • Nov 5 7:00 pm – 11:00 pm:KRFC 30th Anniversary Banquet
    • Nov 6:KRFC's 30th Anniversary Weekend- Johnson City vs Knoxville, Nashville vs UT
    • Dec 4:26th Annual Santa Claus 7's

Training for Calhoun’s

November 16, 2006

For those who doing the preseason 10 mile race, here’s an 8 week training schedule taken from www.halhigdon.com.

Training begins November 27.

Week

Mon

Tue

Wed

Thu

Fri

Sat

Sun

1

Stretch &
Strengthen

2 m run

30 min
crosstrain

2 m run +
strength

Rest

2 m run

30 min
crosstrain

2

Stretch &
Strengthen

3 m run

30 min
crosstrain

2 m run +
strength

Rest

3 m run

30 min
crosstrain

3

Stretch &
Strengthen

3 m run

35 min
crosstrain

2 m run +
strength

Rest

4 m run

30 min
crosstrain

4

Stretch &
Strengthen

2 m run

35 min
crosstrain

2 m run +
strength

Rest

2 m run

40 min
crosstrain

5

Stretch &
Strengthen

4 m run

40 min
crosstrain

3 m run +
strength

Rest

5 m run

40 min
crosstrain

6

Stretch &
Strengthen

4 m run

40 min
crosstrain

3 m run +
strength

Rest

6 m run

50 min
crosstrain

7

Stretch &
Strengthen

3 m run

45 min
crosstrain

3 m run +
strength

Rest

4 m run

50 min
crosstrain

8

Stretch &
Strengthen

5 m run

45 min
crosstrain

3 m run +
strength

Rest

7 m run

60 min
crosstrain

9

Stretch &
Strengthen

5 m run

45 min
crosstrain

3 m run +
strength

Rest

8 m run

60 min
crosstrain

10

Stretch &
Strengthen

3 m run

30 min
crosstrain

2 m run +
strength

rest

Calhoun’s 10 Miler!

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