Endurance Training & Exercise Science

Learn how to structure a long run while navigating New York sidewalks, roads, intersections, weather, visibility, and route choices more safely.

A hill fartlek workout using telephone poles as safe landmarks for speed play, with a 1-to-5 pyramid that can be scaled for runners and triathletes of different levels.

A controlled track interval workout using repeated 200-meter fast efforts and 100-meter walking recoveries to teach pacing, speed endurance, and energy-system recovery.

Use hill repeats to train effort control and running-specific strength while learning practical cold-weather layering, footing, visibility, and recovery habits.

Learn ascending, descending, and full pyramid training and how volume, intensity, and recovery can be manipulated in swimming, running, and strength work.