Do you want to run fast? Have you been working hard to improve your running? If your speed has not improved significantly with traditional training, this is the program for you. Running fast has three components — cardiovascular fitness (the ability to deliver oxygen and glycogen to your muscles), muscular strength (specifically explosive leg strength), and neuromuscular coordination (running technique). The two most important factors to improve your running speed, more than anything else, is the ability to apply more power (explosive power) in as short a period of time as possible and the neuromuscular coordination used to deliver that power.

We will teach you how to get your feet off the ground — the longer you keep your feet on the ground the slower you will be moving. We will teach you how to develop explosive strength to improve your forward movement and speed.

Objectives

Primary objective is to help runners develop speed. The focus will be on drills and short fast efforts designed to improve running speed and technique and on strength building workouts.

Format

The program will meet twice a week — Tuesday mornings and Thursday evenings. These weekly workouts will include a warm-up, drills, exercises and running. The emphasis will be on strength, speed, technique and drills. Athletes will be expected to practice the drills and do the exercises at least once more each week. Supplemental strength work will be prescribed.

Schedule

Frequency: Twice Weekly workouts
Day: Tuesday mornings at Asphalt Green and Thursday evenings in Central Park
Time: 5:45am (Tuesday) and 6:55pm (Thursday)
Duration: approximately 1 hour
Location: Asphalt Green field, Asphalt Green Gym inclement weather and Central Park — meeting at 90th Street and Fifth Avenue entrance (Engineers Gate)

Cost

Non-members: $150 for 10 sessions, no pro rating, no make-ups
AG members: 10% discount ($113)
AGTC Coached Athletes (non-AGTC members): 75% discount ($37.50)

Contacts

Registration: Donna Manganello — 646.981.2272.
Program Information: Neil Cook — 212.472.9281
Josh Gold — 914.310.6069