Get Your SpeedPass!
 |
| Brian Rosetti |
As the new Flyers’ head coach my first task was
revamping the club’s speedwork program.
In consultation with Flyers President Alan G and club training coordinator Jonathan L, we launched SpeedPass in June 2014.
[Hat tip to Alan for coining the name.]
In consultation with Flyers President Alan G and club training coordinator Jonathan L, we launched SpeedPass in June 2014.
[Hat tip to Alan for coining the name.]
What Is SpeedPass?
As I was designing this new speedwork model, I had a
few goals in mind.
- First, every member should have custom workouts when they do speedwork.
- Second, speedwork should be structured more closely to the types of races the member is training for, and, therefore;
- Third, there should be more workout options for members depending on what their goals are that particular season.
With these goals in mind I broke up the calendar year into three seasons. Within each season there are two separate training options. Members can select one training group per season:
By breaking the year into three seasons (Spring/Summer, Summer/Fall, Winter/Spring) members can now structure their training/racing. I find that many runners get caught up running one race after another regardless of how it fits into their racing goals for the year (unless that goal is to race a lot!).
1. Tuesday nights (Go Long) - designated for half and full marathon training
2. Thursday nights (Go Short/Fast) - designated for beginners and experienced runners focusing on shorter races (e.g. 1-mile, 5k, 10k, etc.)
Structure Your TrainingBy breaking the year into three seasons (Spring/Summer, Summer/Fall, Winter/Spring) members can now structure their training/racing. I find that many runners get caught up running one race after another regardless of how it fits into their racing goals for the year (unless that goal is to race a lot!).
With a more structured approach, our SpeedPass members will achieve greater results. For instance, if your goal for the year is to PR in the
New York City Marathon, then before you start your marathon build-up, the best
approach would be to spend time getting faster for shorter distances in the
Spring.
The workouts we do in the “Go Short/Fast” group puts an emphasis on improving your economy. Most runners get hurt training for a marathon due the repetitive stress of a long run or by spending lots of time pounding the pavement with bad mechanics. By becoming more economical, marathon pace will feel easier with less risk of injury.
The workouts we do in the “Go Short/Fast” group puts an emphasis on improving your economy. Most runners get hurt training for a marathon due the repetitive stress of a long run or by spending lots of time pounding the pavement with bad mechanics. By becoming more economical, marathon pace will feel easier with less risk of injury.
Custom Group Training
Most running/speedwork groups are fun and motivating, but they may lack individualization needed to help runners stay healthy and
maximize their potential. Unlike other running group options in New York,
SpeedPass provides custom workouts and paces depending on what your focus is
for that season.
All SpeedPass members receive:
1.
One in-person
group/coached practice session per week
3.
Two custom
quality-workouts/paces per week added to your training calendar
Season 2, Coming Soon!
Season 2 is 16 weeks long starting July 29th and
July 31st. It costs $125. The Tuesday
night option is highly recommended for those with fall half marathon and
marathon goals. Thursday night is a great option if your next marathon isn’t
until the winter or next spring. Have some fun and focus on getting faster in
shorter races this summer/fall. You’ll be a lot more economical for your next
marathon build-up!
 |
| Instructing Some of the Group Members Before A Recent SpeedPass Workout |
For
more information visit the Speedpass registration page. Any questions please email me at brianr@nyflyers.org.
-Brian Rosetti
0 comments:
Post a Comment