RUN-540 Maintenance Training

RUN-540 Maintenance Training Information

Cost of RUN-540 Maintenance Training is $75 (EARLY BIRD PRICING IS $65 THROUGH APRIL 16!) and that includes 8 weeks of workouts (twice a week), newsletters, access to RUN-540 Coaches who can develop a training plan for you and more!  We do require that all RUN-540 participants be 18 or older.  Thursday night workouts start at 6pm and Saturday morning workouts at 7:30am; both workouts take place at Reserve Avenue Fields North.

Schedule for Thursday Night Workouts:
Week 1: Core Work
Week 2: Hills
Week 3: Core Work
Week 4: Speed
Week 5: Core Work
Week 6: Hills
Week 7: Core Work
Week 8: Speed

Saturday Morning Workouts
Each week, a loop will be provided for Saturday morning workouts.  The loop will be between 3-5 miles.  Depending on what the participant is training for, they can run one loop (3-5 miles) or two loops (6-10 miles) to get the distance they need.  Mentors will be provided for one and two loop options for Saturday morning workouts as well as similar pace groups to Thursday Night workouts. 

Who is the RUN-540 Maintenance Session for?

Any runner, run/walker and walker who wants group support during long runs/walks.  All participants must be able to maintain the pace of one of our pace groups.  Participants must be able to run/walk at least 3 miles comfortably.  

Where and when do workouts take place?

Workouts for RUN-540 Maintenance take place at Reserve Avenue Fields North, across the street from Carilion Clinic- 3 Riverside. Thursday evening at 6:00pm and Saturday morning workouts start at 7:30am.

Anyone is welcome to TEST DRIVE a RUN-540 Maintenance workout for free the first week of the session before signing up. Please check-in at the Fleet Feet Sports tent when you arrive.

How do I sign-up for RUN-540 Distance?

Registration is currently closed for 2017 Maintenance.

Through April 16: $65
April 24 - June 17: $75

2017 Alumni: you can get an alumni discount of $60! Email melissa@fleetfeetroanoke.com for a code! 

What are the RUN-540 Maintenance Groups?

The pace groups for RUN-540 Distance include:

  • 9-10 minute per mile pace
  • 10-11 minute per mile pace
  • 11-12 minute per mile pace
  • 12-13 minute per mile pace
  • Run/walk intervals
  • Walk Group (10K only!)

If a participant cannot keep up with one of the pace groups, will will recommend that they switch pace groups or will be asked to consider joining the No Boundaries Running & Walking Session.

Any rules?

  • All RUN-540 participants must have identification with emergency contact information on them at all workouts
  • Earphones are NOT allowed at workouts
  • Participants must stay with a RUN-540 Leader at all times
  • Participants must wear reflective gear and light when warranted.
  • Participants must have a hydration system on/wearing at all workouts
  • Strollers are not allowed.
  • Animals are not allowed.

Have you heard?  We have some new things happening in 2017 with our Training Programs!

Early Bird Pricing:  Check out details below to learn how you can save by signing up early!

Friends & Family Referral Program: Bring a friend or family member who has NEVER been at a Training Program workout to a workout during the first week of training and receive $20 in Fleet Feet Bucks.  If your friend or family member signs up, they will also receive $20 in Fleet Feet Bucks!

Incentive Program: The more workouts you attend, the more Fleet Feet Bucks you will earn!

Yearly Participant Alumni Discount: After a participant completes their first session of workouts, their subsequent sessions will be at a discounted price!  

What does the cost of RUN-540 go towards?

The registration fees go towards coaching staff, equipment, insurance and part of the registration goes back to the City of Roanoke to help maintain the Greenways and facilities that we use.

Questions?  Contact us!

RUN-540 Maintenance Training More Info »

Program Start: April 24, 2017
Program Schedule: Thursdays at 6pm and Saturdays at 7:30am
Program Fee: Program currently in-session
Description: Cost of RUN-540 Maintenance Training is $75 and that includes 8 weeks of workouts (twice a week), newsletters, access to RUN-540 Coaches who can develop a training plan for you and more! We do require that all RUN-540 participants be 18 or older. Thursday night workouts start at 6pm and Saturday morning workouts at 7:30am; both workouts take place at Reserve Avenue Fields North.

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