Bobby Mack
 
Bobby Mack has held the NC USATF titles in the 1 mile, 5K, 8K & 10K. Bobby competed at the 2012 Olympic Trials and represented Team USA on 7 international teams including the 2010 & 2013 World Cross Country Championships. Bobby runs professionally for Reebok and has won national USA Track & Field titles in the 8K and Cross Country. His PR in the mile is 3:59.  Bobby is a USA Track and Field Level 1 certified coach.
 

Sandy Roberts 

 

Sandy Roberts attended Broughton High School where he was a 6 time state champion.  After Broughton, Sandy ran collegiately at Georgetown where he was All-American and 2 time Big East All-Conference.  Sandy received his undergrad degree from Georgetown in International Politics and his Masters of International Studies from NC State.  His PR in the mile is 4:01.

 

Tim Clark

 

Tim has coached at Capital Fitness since 2008.  Originally a coach for Fit-tastic, he saw the need and developed our Complete Runner distance program.  Tim has a loyal and successful group of trainees who repeat his programs every season and consistently

post PR's in their target races.  He is a USA Track and Field Level 1 certified coach.

  

Summer Speed Sessions

Tuesday, July 1 & 8

Wednesday, July 16, 23 & 30

Saturday, July 12 & 26

$70.00

 

Instructors: Tim Clark & Bobby Mack

 

What is Summer Speed Sessions?

Because of high heat and humidity, summer is a great time to focus on faster times at shorter distances before starting training for a fall half or full marathon.  Summer Speed Sessions is the perfect program to help you run your 5k personal best!  Over the course of the 5-week Program, coaches Tim Clark and Bobby Mack will help you prepare for the Dog Days of Summer 5k, end-of-program race on Saturday, August 2nd.

 

Training workouts begin on Tuesday, July 1.  Two Tuesday (6:30 pm), 2 Wednesday (6:30 pm), and 2 Saturday (7:30 am) workouts are planned. The group will meet at various locations in the Raleigh area, depending on the type of workout.  The 7th workout will be the Carolina Godiva track meet (1 mile & 800), on a Wednesday (7 pm) at the Belk Track on the UNC-Chapel Hill campus.

 

 

High School Running Retreat 

June 20 - 22

$100.00

 

Adult Running Retreat

July 18 - 20

$100.00

 

Session Times:

Friday: 6 - 8 PM

Saturday: 8 AM - 12 Noon

Sunday: 8 AM - 12 Noon

 

Instructors: Bobby Mack & Sandy Roberts

 

What is a Running Retreat?
Join Bobby Mack for a weekend running retreat that will lay the foundation for your best running year yet. Bobby earned his Master's Degree in Curriculum and Instruction at NC State and is a USATF Level One certified coach. Bobby is a former All American at NC State, National Champion, Olympic Trials qualifier, 6 time USA International Team member and RRCA Roads Scholar recipient. Not only is Bobby a highly accomplished runner, but he is a student of the sport and loves to help others achieve their own personal bests.

 

NOTE:  The High School session is appropriate for middle school students who are capable of participating in the group without parental supervision.

 

Sessions will cover:

  • Developing the key components of a training program
  • Nutrition, hydration & recovery techniques
  • Dynamic flexibility
  • Coordination drills
  • Video gait analysis, review & critique
  • Foam rolling & stretching
  • Core strength
  • Speed drills & strides
  • Race day prep & tapering

   High School                                  Adult

   June 20 - 22                             July 18 - 20