10K Training

Fleet Feet Sports Training 10K is a 12-week program for runners and run/walkers. Upcoming Training 10K Programs:

Training 10K for the Anthem Star 10K 
The Official Training Program of the Anthem Star 10K
Sponsored by Saucony

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Training starts the week of January 25 with the first group workout on Thursday, January 28.  Race day (Anthem Star 10K) on Saturday, April 16.  We will have a Kick Off Night for all registered participants and anyone wanting to learn more about the training on WEDNESDAY JANUARY 20 at 7:15pm at Fleet Feet Sports.  Registration for Spring 2016 Training 10K is now open through Fitvil.com! 

Included with registration into the program, participants can expect:

12 weeks of training for runners & run/walkers

Saturday morning long run group workouts at 7:15am AND Thursday evening workouts at 6pm.  Thursday evening workouts have a Speed Option for those who are ready to incorporate speed into their training!

Experienced coaches and mentors to support you along the way

Educational clinics on topics such as nutrition, injury prevention and hydration/fueling

Cool moisture-wicking shirt & other goodies



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

A: The cost is $125. Registration for the Fall 2015 Program is now open!  Click here to register!  Please note that registration for the race (Star City 10K) is not included.

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.  Additionally, participants must be 18 or older to take part in the Training 10K Program.

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.  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.  Thursday evening workouts will start at 6pm.  Saturday morning workouts will start at 7:15AM.  

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- 13 minute pace.  The Run/Walk Group will follow the intervals run for 2 minutes/walk for 1.  The group will average a 13- 14 minute 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!

Thursday evenings there will be two options: Group Adrenaline and Group Glycerin.  Group Glycerin will include a 12 -13 Run Group and a Run/Walk Group and will cover 3 - 4 miles.  Group Adrenaline will include a variety of Run Pace Groups and a Run/Walk Group and include a variety of workouts including Tempo Runs, Fartleks, Hill Repeats and Time Trials.

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.

All outside running Apps on phones must be put on SILENT.

If you become injured, you will be asked to stop attending workouts unless you get permission from Coach Monica or your doctor.

You cannot switch to a different training program unless verified through Coach Monica.

Participants must wear shoes at all workouts.

Participants will be required to wear one piece of reflective gear and a light to the Thursday evening workouts starting in October.

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 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.

Balance Wellspace is a sponsor of the 2015 Training 10K Programs.

Thank you to the sponsors of the Fleet Feet Sports Roanoke Training 10K Program:

CEP CompressionNathan LogoNuun

road idAddaday Balega

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Questions about Training 10K?  Click here!

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