RunKNOX

•We RunKNOX!•

RunKnox Fall 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 Fall RunKNOX program, we will be training for the brand new Farragut 13.1 Half Marathon (or 5k for Run.0 participants), or any other half or full marathon you choose in the same general timeframe. There will be a challenge involved as well. The Farragut 13.1 half marathon is Nov. 1, and the following day is the Foothills Half. If you sign up for and complete both races, the closest person to predicting their total time will receive the RunKNOX training program for the Covenant Health Knoxville Marathon free of charge!!!

We will be conducting 3 programs concurrently:

Run.0

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!

PROGRAM DETAILS

12-week program: August 12 – November 1

  • • Tuesday at 6:00 pm
  • • Wednesday at 6:00 am
  • • Saturday at 7:30 am
  • • Thursday at 6:00 pm (optional core class)

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

COST: $100
KTC Members: $80

Half Marathon Program

This is a program for all of you runners out there looking to take the leap into the distance racing. Maybe you have done a half before and want to go after a PR, or you want to try the half before the full, either way, RunKNOX is the program for you! With the right amount of coaching and enthusiasm you will reach your goal and meet some great friends and other runners along the way.

PROGRAM DETAILS

12-week program: August 12 – November 1

  • • Tuesday at 6:00 pm
  • • Wednesday at 6:00 am
  • • Saturday at 7:30 am
  • • Thursday at 6:00 pm (optional core class)

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

COST: $100
KTC Members: $80

Full Marathon Program

Whether you’re novice marathon runner going for your first full or someone wanting to go for the ever-elusive Boston Qualifier, the RunKNOX marathon program will get you there. We have had several BQ runners over the past programs and look forward to not only helping you conquer the distance but also go for the PR or time you wish! With speed workouts throughout the week, and long runs on the weekends, you will meet new running partners as well as enjoy the process of completing the challenge!

PROGRAM DETAILS

12-week program: August 12 – November 1

  • • Tuesday at 6:00 pm
  • • Saturday at 7:30 am
  • • Thursday at 6:00 pm (optional core class)

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

COST: $100
KTC Members: $80

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.

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.