•We RunKNOX!•

RunKnox Winter Training Programs

RunKNOX is a training program aimed at developing a bonded community of runners who achieve personal success through the support of peers and the guidance of experienced coaches. Whether you are attempting to run your 1st marathon, your fastest 5k or your FIRST STEP, RunKNOX will provide you with the knowledge, guidance and support to do so. Through our group practices, social events and free classes/seminars, you will have the opportunity to learn from some of Knoxville’s most experienced running coaches/mentors and become a part of the RunKNOX Community.

What sets RunKNOX apart? We try to look at the entire motion of the runner, and “fix” problem areas. One way we do this is by incorporating yoga into our weekly routine. Every Thursday night there is a FREE optional YOGA class for all RunKNOX participants. The style of yoga we encourage is one for runners, focused on hips, low back, hamstrings and entire core stability. Another way is tailoring workout to challenge, yet encourage you to push past previous limits. While you train for your specific goal race, RunKNOX encourages you to enter and run other great races along the way, whether that be around the area through KTC, or in other states around the holiday time. Get out and enjoy the companionship of other runners.

Starting December 9th, we will be focusing on the Covenant Health Knoxville Marathon and Half Marathon. This will be a 16-week program, building on a great base, and motivating you to achieve your personal goals. Each week you will receive a schedule of runs for the week. We will have workouts Tuesday evening at 6pm, Yoga class Thursday, and will meet with the Covenant Health Marathon training group each week. If you can’t make the Tuesday evening workout, there is an option to come at 6am instead. We have access to showers so you can run, shower, then off to work. You never have to come to the scheduled meetings if you can’t make them, no worries, the workouts are explained in advance, so you can always go somewhere close to home to complete them.

Marathon, Half Marathon, and 5k Training Programs



16-week program starting December 9

  • • Tuesday evening at 6:00 pm
  • • Wednesday morning at 6:00 am (optional if you can't make Tuesday)
  • • Thursday evening Yoga class at 6:00 pm
  • • Saturday long workout or long run: meeting with Marathon training group

Tennessee Sports Medicine Group/Cherokee Mills Fitness Center
2260 Sutherland Avenue, Knoxville, TN

Cost: $160

KTC members receive $25 discount


RunKnox Program Director/Head Coach: Luke Pfleger

Luke is a native of Knoxville, and is an agent at New York Life. After graduating high school, he went to Middle Tennessee State, where he ran cross-country and track. In track, he ran 1:58 in the 800m his junior year. After back surgery in 2007, Luke graduated with degree in Exercise Science and Coaching. Luke has been actively involved in the running community and more closely with RunKNOX since it began. His knowledge and coaching experience make him an excellent instructor as well as motivator.

RunKnox Assistant Coach: Ray Wilson

Ray is an excellent motivator and is a really good asset to the RunKNOX group. He will push you and stay positive with you continuously. He is very knowledgeable in the running field and has a lot of advice will to share to make you a better runner.