Secret City 1/2 Marathon Training Program

Are you a runner, looking to take your fitness to the next level?  Are you a seasoned road racer, looking for a half-marathon PR?  Or, maybe you just do-a-lott-o’ CrossFit, but are looking to crush that first half! CFK Endurance can help you meet your goals.


Have you ever noticed how much of CrossFit relies on running or endurance, aka aerobic capacity, to perform well?  Here’s your chance to specifically train that aerobic energy system to help propel you to new heights in your WODs, as well as complete a kick-ass milestone… the half-marathon!


East Tennessee is blessed with some of the best places to race and train.  The Secret City ½ Marathon in Oak Ridge offers a fast course, that winds along a waterfront and through neighborhoods and the course is easily accessible to spectators, friends, and family. 


Ready to hit the roads with us?  Contact Coach Mary to talk about your goals and/or sign-up for the training program!

Secret City Half-Marathon

12-Week Half Marathon Training Program: September 1 – November 17, 2018


Cost: $250

Race Day: November 17, 2018

How to register: Email coach Mary


First class: Saturday, September 1st, 2018 at 7 am (programming starts Monday, August 27)

Weekly Endurance class options: (you’ll have the option of meeting in AM at North or PM at West)

                Tuesday: 6 am at CFK North

                Tuesday: 6:30 pm at CFK West

                Saturday: 7 am at location TBD



  • Bi-weekly group training sessions with coach Mary
    • Training sessions will mix short interval, long interval, and time trial efforts
    • Athletes will receive instruction & coaching on running technique, pacing & strategy, mental approach, and mobility necessary to perform their best on race day
  • Weekly training schedule
    • Integrate mixed-modal training with your running workouts in order to maintain and build core strength for faster finish times!
    • Find balance between disciplines to help you become a more healthy and durable athlete
  • FinalSurge account login
    • Track your training and collaborate with your coach via the app to maximize your training minutes!
  • Race-Day coaching
    • Everyone needs a helping hand on race day! Mary will be on the course to help you pace, get you water, and cheer you on to the finish!

About Coach Mary


“Set a goal and if it’s easy to achieve, then we’ll set a bigger one,” words endurance coach, Mary Cates says often. Her goal is to build faster, stronger and healthier athletes and help them on the road to success.


Mary started running track in middle school and ran competitively through high school and college, but it wasn’t until she graduated that she understood the need for balance as an athlete. “I’d only focused on running. Putting up as many miles as I could, and over time, my body was starting to rebel against me a little.”


A few years later, Mary faced a different challenge, battling cancer and again, trying to find that balance of staying active while keeping her body as healthy as possible in order to fight her disease. It was during that time that Mary tried her very first Crossfit class. “It was so intimidating but there were so many things I struggled with, that I knew I really needed to stick with it.” And she did. She ran her first ultramarathon a few months after starting at CFK and fell in love with making the two sports work together.


Now Mary’s goal is to help other people run efficiently, build endurance and gain strength, but one of the things she’s most proud of is the CFK Endurance community. “We’ve become like a little family within an already amazing family. We go to each other’s races, no matter how far away, and we’re out there giving support and pacing to help people get to the finish. Our motto is that no one runs alone.”


When Mary’s not coaching athletes, you can find her spending time in the mountains or racing anything from the 5k to 100milers!