Build Speed and Strength Through Weekly Track Workouts

Registration is now OPEN for the 2019 Speed and Strength Program, which will run Sunday, May 5th through Sunday, June 30th.  Registration is $150 for this 9-week program. Click here to register!

Join us for one of our most popular programs, designed for all distances and levels–from those just thinking about running to experienced runners looking to improve their speed before targeting a fall marathon. Our Speed and Strength Program is held at the Richard Montgomery High School track, so you will work at your own level to build endurance, speed, and strength.

Train for your first 5k or to improve your running to set a PR. This program is also ideal to work on building speed before training for longer distance fall and winter races.  Celebrate your training with us the evening of June 23rd at the MCRRC Suds & Soles 5K or the morning of July 4th at the Autism Speaks 5K in Potomac (both races optional, registration not included). No runner left behind!

All runners receive:

  • Comprehensive and detailed 9-week training program
  • Coaching support from experienced, certified coaches
  • Weekly group track sessions on Sunday mornings, 8:00 a.m., Richard Montgomery High School Track, Rockville, Maryland
  • Specialized fitness workouts led by top local instructors following weekly group runs, including strength, Yoga, and more
  • Exclusive discounts on running gear and race entries
  • Technical running shirt

Read what past participants have had to say about our Speed and Strength Program:

“Just wanted to tell you how much I enjoyed your summer program. I learned a lot about myself and how it is okay to push to an uncomfortable level- and know that it does get easier! You two are amazing and I hope to keep getting stronger! Even at my “older” age- you never held me back because of age limitations  and I appreciated that. I enjoyed the FB articles on older generation running! Thank you so much. I also enjoyed Tom and his strength training exercises!”

“It worked!  I have never broken a 10 min/mile— even downhill on the CCT. Today I ran a 9:37min/mile at the time trial.  I’m SO excited!  Now I have to work on sustaining that pace.  I’ll keep at it.”

“In case I don’t have the opportunity to talk to you two personally, I want to extend my personal THANK YOU to you both. This was a great program and I enjoyed every minute of it. Really, I mean that 100% (too bad you weren’t around 30 years ago when I was at my personal best, haha).  I also enjoyed and appreciated the addition of your assistant coaches.  All were very personable and helpful when they joined me on laps around the track.  Nice addition.  Please extend my gratitude and thanks to all of them too.”

“I’m happy to report that I did run three miles without stopping. It was harder than I expected, but I did it. I’ve started and quit the Couch-2-5k program so many times. It’s great to be back and running again. “

Questions? Email us at for more information.

Written by: runfarfast