RunKNOX

•We RunKNOX!•

RunKnox Spring 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 first 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 Spring RunKNOX programs, we are going to break our own rules a bit! These programs will not require a goal race at the end … at least not in the short-run! Instead, we will take the warm summer months to focus on preparing ourselves for whatever it is you decide you want to accomplish next.

One of the most common things I hear is, “I want to get faster!” Well, here is your chance. The SumSPEED program is aimed at just that, making a stronger, faster, more explosive runner! From here, you can take your new-found speediness and apply it however you wish, whether that be continuing on with 5k’s/10k’s or moving back up to the longer distances.

We will also be conducting a Run.0 group 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!

I can't wait to work with you towards your individual goals!

Run.0

Run.0 is a 6-week training program (April 29-May14 ) for individuals looking to gain a hands-on all-inclusive introduction to the sport of running.  Throughout this program, we will focus on the basics of running, including form and efficiency.  We will not run a lot of mileage, but we will do some pace and form-enhancing quality work such as hills, drills, strides, fartleks & core strengthening.  This program will provide you coach and peer support as it seeks to change your view of running and help you become an engrained member of the RunKNOX community!

PROGRAM DETAILS

6-week program: April 29- June 14

  • 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


SumSPEED

SumSPEED is a 6-week training program (April 29 – June 14) for individuals who feel “the need … for speed!”  This program will focus on athletes who are looking to become a more dynamic runner and find gears they didn’t know they had.  All levels of runner are invited to join these groups, from the first-timer to the seasoned veteran looking to run a new PR.  All we ask is that you are able to complete a 3-mile run (at any pace), without breaks for walking, before the program begins.  If you would like to participate in the RunKNOX programs, but are unable to complete the 3-mile requirement, we highly recommend you look into the Run.0 Program.  It’s a great way to build a running base and prepare for future RunKNOX programs!

Throughout the SumSPEED program, runners will have a schedule that is light on quantity, but high on quality.  We will be focusing on hills, intervals, drills, fartleks and strengthening exercises such as plyos and core work.  The mix of running and strength-work will be a new approach for many and provide a new stimulus that will break even the most competitive runner out of their training “rut”.  This group will be fun and intense at the same time and will leave you prepped to run your fastest times ever over distances of One Mile to 5k.  This speed will then translate beautifully to future quality training or longer races, whichever path you choose to focus on next!

During the program, athletes will be encouraged to race many of the shorter summer road races.

PROGRAM DETAILS

6-week program: April 29-June 14

  • 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: Heidi Dahl

Heidi grew up in Orem, Utah. She graduated from Mountain View High School as the top distance recruit in her class. She was USA #1 prep at 800 meters in 2002 and 2003. She graduated high school with eight state records, six national titles and one national record.

At BYU she garnered four All American titles and made the USA Junior team for the Pan American Games where she was the runner up. After her junior year she married an Oak Ridger and followed him to ETSU where she earned another two All American Honors as well as a place in the finals at the USA outdoor championships where she placed seventh.

After college she signed an endorsement deal with New Balance. She was able to compete in many national and international races including the Five Nations Match in Glasgow, Scotland in 2010, where she was the winner, and was the USA indoor runner up in the mile in 2011. She retired from professional running due to an injury in 2012, but continues to run for personal enjoyment with her husband David and dog Penny.

RunKnox Assistant Coach: Luke Pfleger

Luke is a 4 time assistant coach with RunKnox with a strong background in running, track & field, and strength and conditioning and was a three-time letterman in cross country and track & field at Middle Tennessee State University.