No Bull Speed Training Program


Are You Ready to PR?

This 8-week training program is geared towards runners who have been comfortably and consistently running and would like to improve fitness, speed, and incorporate new training techniques into their running program. This is a great way to jump start your spring and summer season of fitness, running, cycling, triathlons, or curling. (Okay, we know nothing about curling, but we can help you with all the rest!).

Goal Race: Running of the Bulls 8K road race on June 1, 2024 (AKA: Your Fastest 8K!).

Tuesdays, April 9 – May 28, 2024 @ 6:15pm

All paces are welcome! To get the most out of the program, participants should currently be running at least 15 miles per week so they are better prepared to adapt to and incorporate new training elements in this 8-week training cycle.

Here are some important program details:

  • You will receive a training plan with a focus on a Tuesday workout as well as some Thursday and Saturday efforts (additional workout and/or drills), depending on current fitness and comfort level. You will have flexibility in spacing your runs throughout the week to fit your life, work and/or training schedule. Workouts are scheduled for Tuesdays, but if you can’t get your run in on Tuesday, a coach will work with you on adjusting the plan for the week.

  • You will receive specific pacing guidelines per your current fitness level based on the information you provided on your registration form. The pacing will vary based on the type of workout designed for the week, but will be specific to your current fitness and progress towards your training goals. The paces will adjust based on your comfort level as you proceed through the training.
  • Weekly emails will be sent every Monday that include additional details on training for the upcoming week as well as any additional pertinent training information, along with a dose of motivation and encouragement! The email will provide all the details you need so you don’t miss anything if you are unable to attend a Tuesday run.
  • Your coaches are available to go over the weekly training and/or answer any other training / progression questions you might have. Coaches will be available via Final Surge Training Platform, and email. Coaches will also be available to set up a 1-1 meeting for questions that we are not able to be answer during meeting time.
  • Training Videos: We have designed training videos to help supplement the instruction we provide on dynamic warm-up and post run drills/strides. The dynamic warm-up video will cover a series of moves to get you properly ready for a run or workout. The Drill and Strides video will cover specific moves to be completed after a run 1-2 times a week
  • Feedback & Tracking Mechanisms: We will add you to Final Surge, a training platform for you to track your training during the week. We encourage you to share your training as well as any cross training activities. Our coaches will be able to see, and respond to the comments you share after a run, including pace information after a workout, which will help keep us updated on your progress and suggest adjustments if needed.
  • Special Guests: Throughout the program we bring the professionals to you! We schedule local health, fitness, and sports professionals to share their knowledge on form & movement, nutrition, recovery, and injury prevention.

2024 Registration opens on 2/1/24!

COST: $150
INCLUDES: 8-week, personalized training program, access to USATF & RRCA certified coaches, plus discounts to Bull City Running Co throughout the program, and a discounted entry to the Running of the Bulls 8K!

When & Where

Tuesdays, April 9 – May 28, 2024 @ 6:15pm

The training program will alternate between Bull City Running Co. Downtown and South locations and the Duke University Track, depending on the most suitable site for the Tuesday workout.