Flyers Speedwork Works for Everyone

Lloyd H

Adding speedwork to your training is the quickest way to see improvements in your running. And this comes to you from someone who loves to run slow and easy. Since the NYC Marathon, I've been slogging around at 11-12 min/mi pace and loving it. But after two fairly hard speed sessions and an hour of tennis on Saturday, I ran a reasonable 8:05 pace for the 4-miler while lugging a 2-pound bag (the plan was just to do a fun run).

Flyer Speedwork consists of weekly, coached classes designed to help each runner to be fitter, run faster and run more efficiently. As a regular speedwork attendee for more than 12 years, here are some FAQs answered in my own opinionated way.

1. You don't need to be a competitive person to do speedwork. 
2. You don't need to be fast to do speed. 
3. You don't need a base to do speed. 
4. You don't need to be in shape to do speed. 
5. If you find it hard to push yourself while running alone, then Flyers weekly speedwork is for you.

We meet on Tuesdays at 7PM for about an hour. Coaches Toby Tanser and Joe Yates have devised many workouts over the years that are run in different parts of the park. Frequently, they also tailor the workouts to the running season and upcoming races. The intervals range from quarter miles to a mile. The shorter the distance, the more intense the effort. The longer the interval, the more important it is for you to stay strong and consistent till the end.


Speedwork with NY Flyers Head Coach
Toby Tanser

The right way to do speedwork is to first do a warm-up run along with some dynamic stretches and strides. When your limbs and muscles are loose, you'll be able to train at a higher level.  If you don't have the time to warm up, then start your intervals at a slower pace and gradually pick it up.


After many years of speedwork, I find that if you do it right, and know your limitations, the workout actually prevents injuries rather than causing them.

Everyone, even ultra runners, ought to spend one day each week doing repeats that will exceed 90% of their heart rate. Not only does your heart need to be pushed weekly, but you will also find that, at a crucial moment in a race when you either have to dig deep or fall off, your speedwork training--that threshold for pain--somehow inexplicably kicks in.

Flyers Receive Speedwork Instruction
From Coach Toby

While some of the more dedicated amongst us would rather miss "Jersey Shore" than miss speedwork, others, due to work and family, try to show up whenever they can. And that's perfectly fine. The fee is $100 a year, a fraction of what New York Road Runners charges for its speedwork classes. It also is highly recommended for newer Flyers who wish to get involved and become active members. Yes, we run; but we also share laughs and play around, and once each month we go out after the workout to socialize. May is right around the corner and the days are getting longer. This is prime time for Central Park running.

Occasionally we have Speedwork Open Houses. But you can contact me anytime if you have specific questions regarding your pace or fitness level. Again, speedwork is for everyone. We have Flyers coming from Brooklyn, Queens, and Jersey; we have a father and daughter, a husband and wife. We are a happy family! Not trying to sound sentimental, but over the years, I have welcomed many new folks to the Flyers speed classes and it has truly been a thrill to see them becoming stars and achieving their personal goals, as well as becoming my friends.

-Lloyd H