•We RunKNOX!•
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 and become a part of the RunKNOX Community.
For the summer 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.
But that’s not all we’ll have going on this summer. We will
also be doing our first summer base mileage program. This is specifically
for those individuals who know they want to run a solid Half or Full Marathon
next Fall. This program will give you the head start you need to really
get after it come August.
Finally, 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!
INFORMATION SESSION
There will be a RunKNOX information session held at Central Taps & Flats on Tuesday, April 23, 2013 at 7pm where you can meet Program Director/Head Coach Darren Brown as well as many of the previous RunKNOX participants. Come, grab a drink and some food and ask any questions you may have in a relaxed, social atmosphere.
Run.0
Run.0 is a 12-week training program (April 30-July 23) 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
12-week program: April 30, 2013 – July 23, 2013
When:
• Tuesday at 6:00pm
• Saturday at 7:30am
• Thursday at 6:00pm (optional core class)
Where: Tennessee Sports Medicine Group/Cherokee Mills Fitness Center,
2260 Sutherland Avenue, Knoxville, TN
COST: $125
SIGN UP HERE!
SumSPEED
SumSPEED is a 12-week training program (April 30-July 23) 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 1Mile-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 as well as participating in the open summer track season
being hosted at Hardin Valley Academy.
Program Details
12-week program: April 30, 2013 – July 23, 2013
When:
• Tuesday at 6:00pm
• Saturday at 7:30am
• Thursday at 6:00pm (optional core class)
Where: Tennessee Sports Medicine Group/Cherokee Mills Fitness Center,
2260 Sutherland Avenue, Knoxville, TN
COST: $125
SIGN UP HERE!
SumBASE
SumBASE is a 12-week training group (Apr. 30-July 23) for individuals
ready to take a long-term approach to running a strong fall Half/Full
Marathon next Fall/Winter. All levels of runner are invited to join these
groups, from the first-time marathoner to the seasoned veteran looking
to run a new PR, to the ever-important Boston Qualifier (made even more
important in light of recent events!). We do ask that you are able
to complete a 5-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 5-mile requirement, we highly
recommend you look into the Run.0 or SumSPEED program. It’s
a great way to build a running base and prepare for future Marathon programs!
During SumBASE program, runners will focus heavily on the Aerobic development
aspect of base training. This group will not be simply a bunch of long
slow miles, but rather will press the aerobic capacity envelope through
a series of threshold and steady-state efforts such as tempo runs, fartleks
and progression runs. We will also build in strides, strength-work and
core-work to help maintain recruitment patterns and create holistic athletes.
Athletes in SumBASE will be encouraged to run some of the longer summer
series and trail races in order to mix things up. This group will have
strategically planned routes and water stops, but is encouraged to invest
in supplemental hydration and nutrition-carrying products.
Program Details
12-week program: April 30(or)May 1, 2013 - July 23, 2013
When:
• Tuesday at 6:00pm (or) Wednesday at 6:00am
• Saturday at 7:30am
• Thursday at 6:00pm (optional core class)
Where: Tennessee Sports Medicine Group/Cherokee Mills Fitness Center,
2260 Sutherland Avenue, Knoxville, TN
COST: $125
SIGN UP HERE!
Program Director / Head Coach: Darren Brown
Darren Brown, Program Director & Head Coach of RunKNOX, is one of the most successful athletes and coaches living in Knoxville today. Coming from a lineage of professional and Olympic mid-distance/distance runners, his connection to the sport dates back to before he was born and holds connections to many of Knoxville's best runners from the 1960's, 70's and 80's. Despite being a late-comer to the running scene himself, Darren quickly showed a natural ability for the sport. He finished high school with personal bests of 1:52 (800m) and 4:13 (Mile).
Darren began his college career at Providence College and moved to the University of Texas during his sophomore year. At the University of Texas, under the tutelage of Jason Vigilante, Darren continued to improve at a quick pace. He dedicated himself to becoming a student of the sport and applied the methods he learned to his own training in order to become the best athlete he could be. Darren is half of the first father-son sub-4 mile duo. In 2008, he ran 3:59.99 at Texas Relays.
In his post-collegiate career, Darren ran a 3:58.35 (pr) Mile in Dublin, Ire 36 hours after receiving stitches in his left ankle after a spiking incident. He has continued this post-collegiate success by winning the Inaugural Boston Marathon B.A.A. Road Mile over a field of 5+ Olympians/National Champions, finishing 4th/9th at the USA Road Mile National Championships, qualifying for the 2009 USA Track & Field Championships 1500m Final and finishing 2nd at the San Antonio Rock 'N Roll Half Marathon in a time of 1:05:45, and, most recently, winning the New Years Day 5k. Darren's next local competition will be the EXPO 10k, where he hopes to set a new course record alongside his fellow RunKNOX athletes.
Prior to moving to Knoxville in the Spring of 2011, to be nearer his fiance — now wife and RunKNOX assistant coach, Professional Track Athlete/LadyVOL NCAA Champion, Sarah Bowman — Darren shared his passion for the sport of running by coaching with the Rogue Training Systems in Austin Texas. There, Darren helped 100's of athletes realize their potential as runners and important members of the Rogue Running Community. Darren hopes to mimic that success here in Knoxville and, while his career is most notably distinguished by its continuous improvement from year to year, he strives to have the same success from the athletes he coaches. Whether its helping somebody take their first step or qualify for the Boston Marathon, Darren is excited to transform the Knoxville running scene through the innovation of the RunKNOX Training Programs. Darren is also setting his eyes on the USA Indoor World Championship team and the larger goal of making the 2012 Olympic Team; something he would like to accomplish as a representative of Knoxville and the RunKNOX Community.
