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| 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.]
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:
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 Training
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!).
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.
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!
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Instructing Some of the Group Members
Before A Recent SpeedPass Workout |
Hope to see all members try out at least one season
this year. Long-time Flyers speedwork coach Joe Yates will be assisting and
we’ve got plenty of new workouts/locations in store for the rest of the year.
-Brian Rosetti
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