RunKNOX

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2015 RunKNOX Fall Training Programs


Farragut 13.1 Training Program


The goal of RunKNOX is to bring runners of all fitness levels together to train for events. This fall, RunKNOX will be the presenting partner for the Farragut 13.1 taking place on October 31.
This 14 week program will include various cycles. Participants will have a three week “building” phase followed by an easy week and then taper weeks. This program will emphasize building endurance levels and bringing speed into the equation. Combining these workouts with yoga and core sessions will build well-rounded runner.

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. Get out and enjoy the companionship of other runners.


Name: M.O.V.E. – U.P.
Motivation, Opportunity, Vision, Excel – Uplifting Progression


PROGRAM DETAILS

The fourteen-week program is designed for all fitness levels from beginners to advanced athletes. Each participant can benefit from RunKNOX. Along with one on one coaching from Head Coach Luke Pfleger, participants will also have experienced runner and coach Ray Wilson available to ask for advice and insights on training.

Participants will meet as a group 3 times per week. Two of those sessions will start from Tennessee Sports Medicine Group offices while Saturday runs will meet at various locations so that participants can explore new routes. Optional yoga classes and core sessions built into regular session will build a better total, well-rounded runner and this is how RunKNOX sets itself apart from other programs.

• Tuesday evening at 6:00 pm
• Thursday evening 5:45am option or 6:00 pm for optional yoga/core circuit
• Saturday morning at 7:30am - long run – meet at various locations. NOTE: RunKNOX will be the presenting partner for the Farragut 13.1 and 5k.

In addition to these official meeting times, each participate will receive weekly schedules, and nutritional tips, stretching, and more.

START DATE

July 28 - Fourteen week program

Participants strongly encouraged to run other races along the way to prepare for their goal race day on October 31 at the Farragut 13.1 (or another long distance event in late October or November). Potential tune-up races include the Pigeon Forge Midnight 8k Road Race, Townsend 15k, and the Pilot CrossKnox 15k!

LOCATION

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

COST

$170 for non-KTC members
$150 for KTC members (Automatically deducted for current KTC Members.)

 

Farragut 5K Training Program Presented by RunKNOX


PROGRAM DETAILS

The goal of RunKNOX is to bring runners of all fitness levels together to train for events. This fall, RunKNOX will be the presenting partner for the Farragut 13.1, 5k, and Kids Mile taking place on October 31.

This 10 week program will include various cycles. Participants will have a three week “building” phase followed by an easy week and then taper weeks. This program will emphasize building endurance levels and bringing speed into the equation. Combining these workouts with yoga and core sessions will build well-rounded runner.

Participants strongly encouraged to run other races along the way to prepare for their goal race day on October 31 at the Farragut 5k.

• Tuesday evening at 6:00 pm
• Thursday evening 5:45am option or 6:00 pm for optional yoga/core circuit
• Saturday morning at 7:30am - longest effort of the week

In addition to these official meeting times, each participate will receive weekly schedules, and nutritional tips, stretching, and more.

START DATE

August 18 - Ten week program

LOCATION

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

COST

$75 for non-KTC members
$65 for KTC members (Automatically deducted for current KTC Members.)

 

RunKnox Program Director/Head Coach: Luke Pfleger

Luke is a native of Knoxville, and is currently working as an FSR (Financial Services Representative) for First Tennessee Bank. 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 a degree in Exercise Science and Coaching. He currently holds his Certified Strength and Conditioning Specialist, implementing training plans for athletes of all background. Luke's passion is in the running community and has worked 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.