NYRR's expert coaches don’t believe in a one-size-fits-all coaching philosophy. Instead, we believe every runner (and runner-to-be) deserves a customized fitness program. We'll help you create one based on your age, gender, experience, and goals.
 
Once you and your coach have a plan in place, you can move forward at your own pace. Trial and error is part of the process, so remember to listen to your body, and don't be shy about asking your coach for feedback.
 
To build fitness and reduce your risk of injury, your wellness plan will include several different types of workouts: tempo runs, fartlek, intervals, hills, long runs, and—maybe most important—recovery runs. Cross-training and strength/flexibility work are also valuable complements to a running regimen.
 
Goals—large and small—are also important. Whether you're aiming to finish your first 5K or to break four hours in your next marathon, your coach will include fitness benchmarks to help you along the way. One of the best things about running is that getting stronger and faster feels as good to a first-timer as it does to an Olympian. You can have that feeling, too.