Spring Programs

Please note that for safety reasons all Winter and Spring training programs will require you to wear lights and reflective gear for afternoon training sessions.

Spring 5K Training Program: 

Are you considering tackling your first 5K?  Our award-winning 5K Training Program is designed to help runners of all levels reach their goals and make new personal records.  The program is tailored for each athlete depending on their experience, fitness, and speed to help everyone meet their personal athletic goals. These programs are great for athletes who have never been coached before or are trying to hit a 5k personal record. Our coaches are trained to tailor the experience for all athletes and help everyone start their journey to running success. 

The program is structured to help you cross the finish line in just 8 weeks!  Along the way we’ll provide you with motivation to keep you moving, guidance and advice, weekly group training runs or walks, and educational clinics on topics such as proper nutrition, choosing the right gear, and avoiding injury. Plus, you’ll have the camaraderie of others just like you!  The 5K and 10K training programs run and train concurrently, but differ with their distance for each workout. 

  • Program Start: April
  • Program Length: 8 weeks
  • Price: $85
    • Early Bird Pricing for $10 off with code "EARLYBIRD" (Available until March, 2019)
    • FFRC Members get 20% discount on all Training Programs!
    • This program gains FREE entry into The BIG Run, hosted by FLEET FEET
  • Group Training Days: Tuesdays and Thursdays at 6:00pm
  • Goal Race: The BIG Run
    • Although we have set this as our goal race, the program was planned to train anyone with a goal race within the month of June.  You do not need to sign up for our goal race to train with this program.  Feel free to contact us to learn about other race options.
(registration not yet active)

Spring 10K Training Program:


Want to up your distance?  Our amazing 10K Training Program is designed to help runners of all levels start their distance journey and meet their goals.  The program is tailored for each athlete depending on their experience, fitness, and speed to help everyone meet their personal athletic goals. The program is structured to help you cross the finish line in just 8 weeks!  The 10K training programs is 8 weeks long with 2 coached workouts per week. 

This is perfect for anyone that is comfortable running the 5K distance and wants to add a little more, but isn't yet ready for a half marathon.  We start with 3 miles and work our way up to and past 6 miles.  Coached workouts are designed to push you and make you stronger with hill work and pace runs as well as long easy runs.  Along the way we’ll provide you with motivation to keep you moving, guidance and advice, weekly group training runs or walks, and educational clinics on topics such as proper nutrition, choosing the right gear, and avoiding injury.  The 5K and 10K training programs run and train concurrently, but differ with their distance for each workout. 

  • Program Start: April
  • Program Length: 8 weeks
  • Price: $85
    • Early Bird Pricing for $10 off with code "EARLYBIRD" (Available until March, 2019)
    • FFRC Members get 20% discount on all Training Programs!
    • This program gains FREE entry into The BIG Run, hosted by FLEET FEET
  • Group Training Days: Tuesday and Thursday at 6:00pm
  • Goal Race: The BIG Run
    • Although we have set this as our goal race, the program was planned to train anyone with a goal race within the month of June.  You do not need to sign up for our goal race to train with this program.  Feel free to contact us to learn about other race options.
(registration not yet active)

Spring Warriors:

This 8 week training program is designed to help you maintain your fitness and endurance between seasons.  Whether your goal is to get in shape, get faster, or workout enough to maintain your fitness; THIS IS THE PLAN FOR YOU!  Our workouts are designed to build running strength and develop muscle endurance.  Coaches will guide you through weekly workouts that focus on speed and efficiency using interval training on the track and on hills.  We meet twice a week at our Fleet Feet store for both group workouts.


Monday nights you will be challenged to build strength with cross training workouts specifically designed to build running muscle. Designed to help you maintain your fitness and build muscular endurance, you will be amazed with your improved overall fitness from these challenging and fun sessions. 

Thursday nights we will focus on running form and running endurance. Our Thursday workouts are designed with a combination of hill work, form drills, and speed workouts to help you run faster and with more efficiency.  

  • Program Start: April 29
  • Program Length: 8 weeks
  • Price: $80*
    • *Drop in are welcome to attend at $8 per class
    • Early Bird Pricing for $10 off with code "EARLYBIRD" (Available until March 29, 2019)
    • FFRC Members get 20% discount on all Training Programs!
  • Group Training Days: Mondays and Thursdays at 6:00pm
(registration not yet active)

Spring Sprint and Olympic Distance Triathlon Training Program:

This program is great for experienced triathletes to first timers, and athletes of all ability levels who want to learn, refine, or advance their triathlon skills.  Coordinated by a coach team who has years of triathlon and run coaching experience, athletes will be well trained and motivated on how to swim, bike, and run like the athletes they see on TV.  We will work on building your racing form, transition, and race nutrition to help calm your nerves and beat the competition. This program has two group workout sessions per week, with a once a month coached bike session on the weekend. Each training session will be geared towards to all levels.

Nervous about the swim?  Not sure how to set up in transition?  Not sure about the rules?  Don't worry!  Our coaches and staff will help you train both physically and mentally.  You will arrive on race day confident and well prepared with a group of friends who have worked together throughout training.  During this program we will have a few race preparation sessions to help you understand the techniques and nuances with the sport of triathlon.  We will be training for the Outer Banks Triathlon, but you do not have to sign up for that specific race if there was a different race you wanted to race.  Participants must bring their own bikes, must wear helmets for all group rides, and must have a beginners knowledge of swimming.  We will be focusing on swimming technique and how to be more efficient in the water.

This program pairs well with the Spring Warrior and Summer Warrior programs.  Experienced athletes and triathletes are encouraged to do a warrior training program alongside this program.

  • Program Start: April 30
  • Program Length: 20 weeks
  • Price: $200
    • Price includes pool membership to the gym
    • Early Bird Pricing for $15 off with code "EARLYBIRD" (Available until March, 2019)
    • FFRC Members get 20% discount on all Training Programs!
    • Comparable prices for triathlon coaching can range from $100-200 per month
  • Group Training Days: Tuesdays at 6:00pm (run), Thursdays at 7:00am (swim), and group bike rides once per month
  • Goal Race: Outer Banks Triathlon (September 14th or 15th depending on distance)
    • Although we have set this as our goal race, the program was planned to train anyone with a goal race around the month of September.  You do not need to sign up for our goal race to train with this program.  Feel free to contact us to learn about other race options.
(registration not yet active)

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