•We RunKNOX!•

RunKnox Summer 2014 Training Programs

RunKNOX is a system of training programs 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.

For the Summer RunKNOX program, we are going to break our own rules a bit! This program will not require a goal race at the end … at least not in the short-term. Instead, we will take the warm summer months to focus on preparing ourselves for an upcoming fall marathon or half-marathon goal. This session will consist of long runs on the weekends meeting with the group and faster speed workouts throughout the week.

We will be conducting 2 programs concurrently:


This is a program for all of you novice runners out there looking to take your first steps. This program will help make those first steps you take with RunKNOX the first of many more as you join the RunKNOX community and have your life forever changed!


For those who are interested in a more personalized plan, we will offer that to you through RunKNOX. We will all meet as a group and your workouts will be tailored based on your level and individual goals. While each individual may have a different pace and goal, we’ll all be working together and encouraging one another

At the end of the day, RunKNOX is a family and we create and care for one another. I look forward to meeting with you and reaching all your goals.


6-week program: June 24 - August 2

  • • Tuesday at 6:00pm
  • • Saturday at 8:00am
  • • Thursday at 6:00pm (optional core class)

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

COST: $60


RunKnox Program Director/Head Coach: Luke Pfleger

Luke is a 6 time assistant coach with RunKNOX with a strong background in running, Track & Field and Strength and Conditioning and was a 3 time letterman in Cross Country and Track & Field at Middle Tennessee State University.

RunKnox Assistant Coach: Ray Wilson

Ray is an avid runner with long history and experience in running and endurance sports.