Progressive Speed Program

The deadline has passed to sign up for this year’s training program, but we hope you’ll join us next year! 

Want to stay in shape this summer, but not sure how? Join Runners’ Retreat coach Charles Bowles on Thursday evenings from June 14 – August 2 for a progressive speed work program designed to help you learn how to embrace the track and build fitness!

In this program, you get 2 months of coach-led workouts for only $30! Sign ups accepted through June 21. All levels of runners are welcome.

To sign up, visit

These workouts are a great complement to the Shenandoah Valley Runners’ track sessions for those looking for more focused training.

Participants will meet at Handley High School at 7pm.

During this program, you will get tuned up for local races like the Liberty 5K and Labor Day 4 Miler. You’ll also build a great baseline for our Half Marathon Training Program starting on August 6!

You’ll learn skills like drill form and technique, how to pace yourself for track workouts, and how to warm up and cool down from workouts. You’ll learn how to run faster and more efficiently.

Coach Charles Bowles holds a Masters Degree in Exercise Science from George Mason University. His running research has been published in a nationally recognized journal. He’s also a USATF Level 2 certified coach and has furthered his education through more than 15 coaching clinics.

Courtney Thompson is your point person for program related questions. She’s run 5 marathons and more half marathons, 10Ks, and 5Ks than she can count. She recently finished 30th in the 2018 Boston Marathon with a 2:54 completion time.

If you have more questions, give us a call at 540-665-8394 or shoot us an email at

Sign Up!