The RUN-540 Speed Session is for any runner who already has a solid base of running and wants to increase their speed in a fun, group environment led by professional coaches. Speed Sessions are for runners who run anywhere from a 17 minute to 34 minute 5K.

RUN-540 Speed Session Information

Cost of RUN-540 Speed Session #1 is $50 and that includes 8 weeks of workouts (once a week), newsletters, access to RUN-540 Coaches, closed Facebook Group and more!  We do require that all RUN-540 participants be 18 or older.  

Who is RUN-540 Speed Session for?

Any runner who already has a solid base of running and wants to increase their speed.  Speed Sessions are for runners who run anywhere from a 17 minute to 34 minute 5K.  Participants will be split into groups based on their times.

Where and when do workouts take place?

Workouts for RUN-540 Speed Sessions take place at Reserve Avenue Fields North, across the street from Carilion Clinic- 3 Riverside.  Thursday Evening workouts start at 6pm.  

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

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

Participants who register for RUN-540 Speed at the start of the session will pay the full price.  If you want to join, but have missed the start, you can still sign-up during the session for discounted price ($5 less each week)

Registration is available online at Fitvil.com

RUN-540 Speed Session #2 Base Building Speed (August 25 - October 13) - click the orange button on the right of the screen

RUN-540 Speed Session #3 Off-Track Interval & Short Speed (October 27 - December 15) - not open yet

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 the RUN-540 Speed Session at all times

Strollers are not allowed.

Animals are not allowed.

Do we do any races?

There are races throughout the year that Fleet Feet Sports sponsors and is actively involved with.  These races are goal events for all Fleet Feet Sports FITness Sessions.  Workouts will not happen on the day of the events, but instead participants will earn points for participating or volunteering at the races.  A current list of Fleet Feet Sports FITness goal events are:

Saturday, October 15: Salem Half Marathon & 8K (no workouts) 

Saturday, November 19: Star City Half Marathon & 10K (no workouts)

Thursday, November 24: Drumstick Dash 5K Run & Family Walk (no workouts)

Saturday, December 10: Jingle Bell 5K Run & Walk (no workouts)

What does the cost of RUN-540 go towards?

Many people ask why we charge for our programs.  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!