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Speed Workouts

FRNY has outdoor speed workouts in the spring, summer, and fall, and indoor speed workouts in the winter months. Head Coach Mike Keohane designs workouts for sprinters, mid-distance runners, and long distance runners. These workouts are designed to develop speed, endurance, and racing strategy. Runners of all levels can benefit from speed training, and all members of FRNY are invited to participate in our coached workouts.

Interval training increases strength and fitness, and running on a track can help coaches and runners identify areas for improvement in race strategy--even if the goal is just finishing the race.  Plus, running on the track allows our coaches to give you feedback on your form.

Indoor Season

From mid-November through mid-April Front Runners are coached in speed workouts at the Armory Track on Ft. Washington Avenue and West 168th Street.   Mike will work with members to customize workouts and help members take full advantage of the training season.

Volunteers are needed for upcoming workouts. Please sign up! Thank you!


Members are required to either purchase a season-long membership at the Armory ($300) or pay-as-you-go ($15/session, cash only). FRNY wants all members to be able to participate in club activities, regardless of financial ability, so we offer scholarships to members who would otherwise be unable to participate. Email the Scholarships Committee for more information.

Outdoor Season

From May to November, members train in Central Park on Tuesdays and at the Riverbank State Park track on Thursdays. Tuesdays are usually hill workouts and Thursdays focus on intervals on the track.

See the FRNY calendar for the most up-to-date information about all workouts.


Coached Training e-mails are restricted to FRNY members only.   The way to subscribe to this weekly update is via the FRNY website.

If you are not yet a member of FRNY, you can sign up for all club communications (Brooklyn, Indoor/Outdoor Workouts, Long Runs, Multisport, Front Runner Gram) at Membership Signup.

If you’re already a member, to add yourself to any club communications, including Coached Indoor or Outdoor Training E-mails:

1. Click on Member Login or at the top of the page.

2. Once you log in, you’ll be brought to the login welcome page. Click on “Sign up to receive our weekly updates” at the bottom of the page.

If you’re having problems receiving e-mails despite having signed up, make sure to check your Spam filters and settings. Mails are sent via Constant Contact, which some e-mail services may suspect to be junk mail.