Tax Free Weekend

30 07 2014

It’s that time of year again…tax free weekend in Tennessee! Enjoy saving 9.25% on most items at Fleet Feet Sports from shoes to sports bras*! See you this weekend, August 1-3, 2014.

tax free

*Fleet Feet will pay the sales tax for items that would qualify but are excluded because of price. There will be no combining of discounts (Memphis Runners Track Club/High school cross country and track) on items that would normally be exempt.

Jingle in July

25 07 2014


Too early to be thinking about the Jingle Bell Run? No way!

The Jingle Bell Run will be having a Jingle in July event this Saturday, July 26th in the store! You’ll be able  to pre-register for the race for $5 off and be entered in a drawing to win a great prize basket.  The first 50 runners to register will also receive a free cupcake from Frost Bake Shop and have a chance to meet an on-air personality from NewsTalk 98.9 FM, radio partner for the 2014 Jingle Bell Run.  There may even be a Santa sighting! Come on out and support a great race and a great cause– the Arthritis Foundation!

Le Bonheur Pumpkin Run 5K Training Program

23 07 2014

pumpkin run

We’re excited to work with the Pumpkin Run this year to offer a training program! This is such a fun race at a great time of year…perfect to run/walk your first 5k or get that PR you’ve been working toward!


  • When will we meet?
    The Pumpkin Run Training Program will meet twice a week from August 18-October 11. We will meet on Mondays and Thursdays at 6pm. Most of our walk/runs will be from Fleet Feet, but we may venture to other places, too!
  • Program Benefits:
    -PERSONALIZED, EXPERIENCED COACHING!!!!! – Two group runs per week – Training schedule – Weekly e-mails from your coach with tips, advice, motivation, and training schedule – Access to online interactive workout log – Fleet Feet training tech shirt – Experienced mentors/pacers on every group run!
  • Cost: $100
  • Interested? Sign up here.

Why Do Workouts? The Importance of Speedwork

17 07 2014

Imagine lying on the couch in a late-night potato chip induced haze as you grudgingly navigate the 550 channels that mischievously provide no entertainment.  Realizing that it is well past bedtime, you decide to give one more channel a shot.  The screen suddenly comes to life with the promise of turning you into a healthier, more efficient, and FASTER runner!  This all seems too good to be true.  What do I have to do?  Who doesn’t want that?  Is it a pill?  Is it a DVD?  Maybe it’s a cream or some super-diet.  The anticipation mounts as the voice from the television reveals the age-old secret to all that has been promised and more… INTERVALS!  That’s right!  Good old-fashioned hard work!


Not every run should be about longer distance and mileage. Sometimes, shorter, intense workouts or intervals can be just what your training plan needs to increase your speed and improve your running.

Benefits of High Intensity Interval Training

From elite athletes to beginners, every runner can benefit from interval training. Shorter workouts are easier to fit in a busy schedule—think during your lunch break or during a week when work is slammed. High intensity workouts can also help burn fat more quickly—the effect of all that intense exertion kicks your body’s repair cycle into hyper drive. That means you burn more fat and calories in the 24 hour period following a high intensity workout than you do after, for instance, a steady-pace run. Plus, high intensity interval increases your metabolism!

Intervals Explained

Although most interval training is done on a track, with a watch or smartphone to track your distance and pace, you can do interval training just about anywhere including the treadmill!

So, what exactly are intervals? Intervals are repetitions of high-speed/intensity running followed by periods of rest or recovery. For example:

8×400 with 200 meters of recovery

In this case, you would run 400 meters at a high intensity pace, jog or walk for 200 meters, and then repeat 8 times.

When planning interval workouts, it’s important to design your training based on your goal race. For instance, if you are training for a marathon or half marathon, you should do longer, slower intervals; whereas, if you’re training for a 5k, you should do shorter, quicker speed intervals.

5K Workout: 

1-2 mile warmup

6×400 meters with 200 meters of recovery

4×200 meters with 200 meters of recovery

1-2 mile cool down

Marathon Workout:

1-2 mile warmup

4×1 mile with 400 meters of recovery

1-2 mile cool down

While the length of the intervals is important, it’s equally as critical to train at the appropriate pace. There are many calculators you can use to determine pace based on a recent race time or time trial, including the widely-popular McMillan Running Pace Calculator (

Intervals are an excellent way to add excitement to your training routine and enjoy the benefits of becoming a healthier, more efficient runner.

 Want to get started doing some workouts? Join Fleet Feet for FREE interval training workouts! Meet at Fleet Feet every Thursday at 6pm. Check out the Facebook group here or e-mail


This Weekend at Fleet Feet: July 12-15

11 07 2014

There are lots of things going on in and around the store this weekend! Check out all the details below.


Saturday, July 12: 10am-6pm: Packet Pickup for the Road Race Series in the store

Sunday, July 13: 7am: Road Race Series 5K! We’ll see you at the finish line with your fluids.

Sunday, July 13: 5:15pm: Free Yoga for Runners in the store with Yogafest

Monday, July 14: 6pm: Monday Night Fun Run

Tuesday, July 15: 6pm: Pub Run at Blue Monkey Downtown **Please note Blue Monkey is a 21 and over venue**

Forrest Spence 5K

10 07 2014


A local race that is near and dear to our hearts is the Forrest Spence 5K! The 7th Annual Forrest Spence 5k will be held on August 23rd at Overton Park. The 5k begins at 8:00 am with the 100 yard dash for kids 8 & under at 9:00 and 1 Mile Fun Run for kids 12 & under at 9:05 am. There will be games, bounce houses, slides, food, awards, door prizes and more. Bring the entire family for a fun filled morning at Overton Park.

Sign up here.

About the Forrest Spence Fund:

The story of the Forrest Spence Fund begins in 2007 with the birth of Robert Forrest Spence in Memphis, Tennessee. Shortly after his birth, Forrest developed complications from an infection, and was rushed to Le Bonheur Children’s Hospital where he eventually passed away after a 55-day battle. The outpouring of love the Spences received during Forrest’s life forever changed them, and upon his death they founded the Forrest Spence Fund to give back to their community and the hospital that fought so valiantly for their son. The Forrest Spence Fund, a 501c3 non-profit organization, exists to assist with the non-medical needs of families and children dealing with critical or chronic illness across the Mid-South.

July 4 Holiday: Store Closed

2 07 2014

We will be closed Friday, July 4 in observance of Independence Day. We hope you have a fun and safe holiday!



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