Congrats to all the participants of the Spring 2013 Nike Training 10K Program! The Fall 2013 Program will train for the Star City 10K!

Fleet Feet Sports Training 10K is a 12-week running and run/walking program designed to prepare runners for their first-ever 10K (6.2 miles).  This is an ideal program for someone that has completed a 5K and wants to take the next step in their running.  Included with registration into the program, participants can expect:

• 12 weeks of training for runners & run/walkers 
• Saturday morning group workouts
• Experienced coaches and mentors to support you along the way
• Educational clinics on topics such as nutrition, injury prevention and strengthening 
• Cool training shirt & other goodies
• Weekly Email Newsletter

Thank you to NIKE, City of Roanoke Parks & Recreation, NUUN, Balega, Nathan, GU & Zensah for being official sponsors of our Training 10K Program!

FREQUENTLY ASKED QUESTIONS 

Q: What is the cost of registration and how do I register?

A: The cost is $125. Registration for the Fall 2013 Program will open July 1, 2013.   Please note that registration is available online only.

Q:  What are the requirements for joining?

A:  You are required to currently be able to run (run/walk) three miles comfortably and must be injury-free for a minimum of six months.  You must also be currently running a minimum of three days a week. We have these requirements to prevent injuries and to make sure this is the best experience it can be for you.  We want everyone to succeed.

Q:  Do I have to be running the same goal race as the program is designed for?

A:  No, you are more than welcome to run ANY race and still train with us! 

Q:  I am a very slow runner, is this still the right program for me?

A:  Absolutely.  We want to inspire and educate all levels, regardless of pace.  We will always have Mentors to run alongside you, so you do not need to worry about being alone on the runs. 

Q:  If I have already run a 10K, but am looking for a group to train with, is this program right for me? 

A:  You are always welcome to join in on the fun and reap the motivational and educational benefits that the program provides!  It is a great way to meet new people who share common goals. 

Q:  If I have to miss a workout or clinic, can I still do the program?

A:  Of course you can still do the program!  We would love to have every trainee at every workout and clinic, but understand that life and obligations may get in the way.  Just make sure you are completing your training runs independently so you don’t fall behind in your progress. 

Q:  What does the training schedule look like?

A:  The schedule has you running or run/walking four days a week with your long run on Saturday.  Trainees are encouraged to take at least one rest day a week, walk on Sunday and can also incorporate cross-training (yoga, swimming, cycling, etc.).  The first Saturday workout is three miles, and we will work up to six and a half miles.  For run/walkers, your intervals will be two minutes of running and one minute of walking for the entire program.

Q: Where do we meet and at what time?

A:  We meet off of Reserve Avenue at the parking lot with the Reserve Avenue Fields.  Workouts will start at 7:30AM.  

Q: What can I expect at group workouts?

A:  For the Training 10K Program, we will split into groups for the workouts.  We have two main groups: runners and walk/runners.  The Run Group will be split into pace groups: 10-11 minute pace, 11-12 minute pace, 12- plus pace.  These pace groups are NOT designed to encourage you to go faster, but to teach everyone about pacing for longer distances and to prevent injuries.  It is encouraged that you go with a group where you can comfortably talk.  You are required to stay with your group and mentors.  We ask everyone to do this for a few reasons: 1) Safety is our #1 priority and we do not want participants running by themselves or without a mentor close-by and 2) It's more fun when you run with a group!

Participants are required to carry identification on them at all workouts that includes their emergency contact information.  If a participant has any allergies or health conditions, we ask that this information also be available.  If a participant has asthma, we ask that they carry their rescue inhaler.

Participants are also required to carry a hydration system with them at all workouts.

Please note that earphones/headphones are NOT allowed at group workouts.

Participants must wear shoes at all workouts.

Q:  Are the clinics mandatory?

A:  No, but we strongly encourage you to come.  The speakers will be providing invaluable information that will help you stay healthy and injury-free as you reach your 10K goal!

Q:  Can I bring a stroller?

A:  Strollers are NOT allowed.

Q:  Can I bring a friend to a workout?

A:  Training 10K workouts are for registered participants only.

Q:  Can I bring a dog?

A:  No pets are allowed.

 Q:  Is there a weather-policy?

A:  We would like to think that we can run in anything, but there are some situations that make running a hazard.  Please visit our Weather Policy Page  for complete details on when we will cancel workouts. Trainees will be notified of cancelled workouts on the Weather Policy Page, by email and on Facebook.

Please note:  all participants of Training 10K are REQUIRED to carry a hydration system and identification WITH them at all workouts.  Earphones are NOT allowed at workouts.  For additional safety information, please read our SAFETY POLICIES .

Participants are only allowed to do ONE training program a season with Fleet Feet Sports.

 Questions?  Email Monica (monica@fleetfeetroanoke.com)