Coached Workouts

FRNY has outdoor coached workouts all year long, and occasional indoor coached workouts during the winter months. Workouts are held on Tuesday and Thursday evenings and Thursday mornings. Head Coach Mike Keohane and the assistant coaches design 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 interval training, and all members of FRNY are invited to participate in our coached workouts.

Interval training increases strength and fitness. These workouts can help coaches and runners identify areas for improvement in race strategy--even if the goal is just finishing the race.  In addition, interval training allows our coaches to give you feedback on your form and allows them to help you develop individual training programs. The times and locations of our workouts change based on the day and time of the year. The best way to stay on top of the current schedule is to check the weekly training emails. You can sign up to receive the weekly training email when you join or renew your membership. Members can also email to subscribe.



Outdoor Running

Most of our outdoor workouts take place in Central Park. Workouts are also held in Riverside Park or on the track at Riverbank State Park. Workouts are offered all year long and we run rain or shine! Workouts mainly focus on either speed or hill training. A normal itinerary consists of a 1 mile warm-up, group stretching and drills, a specific coached workout and cool down. Workouts normally last 75-90 minutes and total mileage is usually between 4-8 miles. A bag check is also available.

Indoor Running

On specified Tuesday and Thursday evenings during winter months, Front Runners are coached in interval workouts at the Armory Track. Coach Mike and the coaching staff will work with members to customize workouts and help members take full advantage of the training season. The Armory workouts are a fantastic opportunity to train on a world-class indoor track. The fee to workout at the Armory is $20/visit (season passes are also available if interested). 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. Volunteers are needed to help time for upcoming workouts. Please contact if you can help!