What: Our popular Weekly Speedwork lead by expert running coaches on the Track

Where/When to meet: We will offer sessions each Wednesday

• 6:30 PM. Meet at Northside Christian School (Address: 7777 62nd Ave N, St. Petersburg, FL 33709).

Program Details:
Beginning Wednesday, March 24th we are commencing a unique & specific training program to make you a stronger, faster and more capable endurance runner. This is a coached, 8 week program which will make you a better endurance runner. Expect to be able to run faster for longer by the end of this program. It will have 2 key focuses.

1st Focus: Lactate Threshold Improvement.

We will focus on training you to run faster for longer periods of time. Participants can expect to spend some time training at a comfortably uncomfortable pace at which they can raise their lactate threshold by training the body to clear lactate at a given speed. The desired result is to improve endurance, and get used to holding a faster pace for a longer duration of time. Our expert coaching staff will produce specific workouts wherein you will run below & at your own lactate threshold while on the track. Not sure of your lactate threshold? No problem! We will teach you what you need to know!

2nd Focus: Speed Improvement. (Leg Turnover)

We will continue to focus on threshold improvement while adding an element of neuromuscular conditioning to training. Our coaching staff will apply some quicker & shorter stimulus in order to specifically train athletes to run at a faster than lactate threshold pace. Our objective is to get you to turn the legs over a begin developing footspeed, but without dumping a lot of lactic acid in your system.

Think of it this way. We are baking a cake. We will first build a nice foundation and then we will put icing on that cake. Aerobic Running and the threshold running is the foundation while the anaerobic work is the icing.

What to bring: Running shoes and running clothing. We prefer if you change before you get there but bring a dry shirt to change into after training. Also bring water/sports drink, a beach towel or yoga mat and a snack to eat on the way home after training.

What to expect: We stay physically distant the entire session, meaning at least 6 feet apart. We will do a light jog to warm up for 10-15 minutes, followed by some dynamic stretching and easy drills. Don’t worry, we’ll teach you all of this stuff. The coaches will break you into pace groups and you’ll run the workout. Your coach will tell you what paces or “splits” you’ll want to do when they explain the workout for the night. Certain groups will be running intervals on the track while other groups will be doing core, mobility or strength exercises on the grass or outside lanes of the track.

Cost of the program:

The cost is $80 for 8 weeks of training. The sessions do not roll over, meaning at the end of the 8 week program any outstanding passes expire. The program is non-refundable. Running rewards those who are consistent so be sure to focus on coming every week if possible.

Mitigation Strategy:

• Wear a mask throughout the check-in. Once you are at your safe station & physically distant you may remove your mask.
• We stay at least 6 feet apart at all times.
• Expect to be running in a group (spread out) with 5-6 other people who may run approximately your pace.
• bring your own water bottle as we won’t be using water coolers for hydration
• You’ll set up your towel/mat on the outside lanes of the track and keep your belongings there so no one else touches them.