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Summer Training Programs

No Boundaries Summer Session 2026

Training starts Tuesday, May 26, 2026

About This Program: No Boundaries is a coached & organized group training program aimed at 1) those who are coming off the couch and wish to learn to run or walk for fitness and 2) those who have already successfully completed a 5K and wish to improve their time. Your goal event is a 5K race (3.1 miles). Fleet Feet has over 20 years of experience in offering an organized and coached 5K running and walking program. The continued success of our graduates is proof that our programs are effective at getting you to your goal - and creates lifelong friends along the way!  Please consult with your doctor before starting a fitness program. Must be 16 to participate on your own. Children ages 12 and up are welcome provided they are with a parent or guardian at all times.
 

 

PACE GROUP NAME, INTERVALS, RUNNING DAYS AND TIMES.

  • NB1: 11-12:30 mpm 30/1.5, end 3/1 Start out running for 30 seconds and walking 1.5 minutes with the running pace being 11-12:30 mpm (miles per minute). The walking pace should be between 16-18mpm. By the end of the session, the group is running 3 minutes, walking 1 minute intervals.
  • NB2: 12:30-14 mpm 30/2.00, end 3/1. Start out running 30 seconds and walking 2.00 minutes with the running pace being 12:30-14 mpm (miles per minute). The walking pace should be between 16-18mpm. At the end of the session the group will run 3 minutes, walk 1 minute intervals.
  • WALK: Walk 16-18 minutes per mile all session, no run intervals
  • Workouts: Meet at Fleet Feet KingsPointe Village on Tuesday and Thursday at 6:00pm. Saturday morning at 7:30am (rotates locations between Fleet Feet KingsPointe, Broken Arrow, and Cabin Boys Brewery in Downtown Tulsa).

What do all the letters and numbers mean? No Boundaries is run on out-and-back courses with a few coaches sprinkled in the group. Each session begins with more walking and less running. As the session progresses the running intervals increase and walking decreases. You don't want to run, no problem! We offer a walking group option with no run intervals.

 Pathways/No Boundaries 10K Summer Session 2026

May 26, 2026 - July 11, 2026

About This Program: No Boundaries 10K (Pathways) is a 7 - 10 week coached intermediate running and walking program that is proven to help you build your endurance. Pathways prepares you to run or walk a 10K (15K in Fall) in an effective and safe manner. This program is designed to provide a solid foundation for running or walking longer distances so it is the perfect program for those who eventually want to train for a half marathon or marathon. Pathways offers pace groups for various abilities with support, motivation and encouragement from experienced certified coaches. The continued success of our graduates is proof that our programs are effective at getting you to your goal - and creates lifelong friends along the way! For the summer session, the focus is all about staying consistent, training smart and safely working through the heat. We have policies and support in place to help keep you safe while continuing to build your endurance and confidence throughout the season.
 
 
Must have participated in No Boundaries or must be able to run or walk a 5k while maintaining at least an 18 min/mile. Must be 16 to participant on your own. Children ages 12 and up are welcome provided they are with a parent or guardian at all times.

HIT/MIT Summer Session 2026

May 11, 2026 through June 20, 2026

 About This Program: This is a GROUP training program. It is very important that you run, walk or run/walk with the group that best suits your ability. You should run or walk with the group that BEST matches your CURRENT fitness level, not the group that reflects where you would like to be when you are in top condition later in the program. Starting with a group that is too fast for your current fitness level may increase your chance of injury and burnout. Starting with a group that is too slow may mean you will not enjoy your workouts OR that you may be alone and between groups on a workout.
 

Our mottos: "Slow down and enjoy the ride!"

"We are here for you… from first to best!"

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  • We have 4 group workouts a week plus a track workout, for a total of five workouts.
  • If you are attempting to set a PR or qualify for Boston, doing all five each week is a must.
  • If you want to be comfortable on race day and well prepared, four each week is a must.
  • If you want to get to the start line and finish the race, three each week is a minimum.
  • At minimum: you DO need to commit to AT LEAST TWO midweek workouts AND SATURDAYS.
  • We strongly recommend at least FOUR workouts a week. * We do NOT recommend doing 5 workouts a week if you are a first timer OR if you are newer to these distances.
  • We do NOT recommend doing 5 workouts a week if you are a first timer OR if you are newer to these distances.
  • The Tuesday track workout is entirely optional and best for more experienced participants. If you would like to give it a go, we won’t stop you!

 

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