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MVS Track and Running Program


MVS Fall 2019 Coaching Program 

The MVS Fall Coaching program will run for 12 weeks starting Tuesday September 10 and finish on November 28.  Total cost for the options is either $115 for 1 weekly workout, or $175 for 2 weekly workouts (track + hills/drills/skills).

***Please Note: Until further notice, ALL Fall track sessions are being held on THURSDAYS (not Tuesday) at the Andover High Field House.  This is due to the threat of EEE.***


September 10 to November 28

Thursdays from 5:00 AM to 6:00 AM

Thursdays from 6:30 PM to 7:45 PM

Thursdays from 6:15 PM to 7:30 PM


Thrusday mornings will be held at Andover HS Field House.  Thursday nights will be held at Andover HS Field House.

Thursday nights  (Hills, Drills and Strengthening Skills) will be meet at Breakaway Triathlon and Cycling Training, 1000 Osgood Street, North Andover, MA. Weather dependent, workouts will be held at various locations within a 5 mile radius of Breakaway.


$115.00 for 12 weekly sessions – 1 workout per week  

(mix and match, all participants may attend the workout they choose on a weekly basis)

$175 for 24 weekly sessions - 2 workouts per week

How do I sign up?


Contact Sharon at for information.

About Tuesday and Thursday workouts:  

Both workouts are excellent workouts for ALL levels.  One of our main goals is to make sure that all participants receive workouts suitable to their level of fitness. We even offer individual video analysis and work 1 on 1 to assure runners get all the help they need to meet their goals.

Thursday workouts can be used to compliment Tuesday Track workouts or as excellent workout alone.

Tuesday Track Workouts:

All workout are designed and coached by experienced RRCA certified coaches.

The workouts are designed to help you achieve your own running goals.  Some runners participate simply to improve their fitness and build self-esteem, others may be training for world-class events.  It doesn’t matter.  Workouts and coaches are available to help you achieve your goals, regardless of fitness and competitive levels.

Track workouts always begin with a warm-up.  Warm-ups include active stretching, drills to improve overall running efficiency, and strides.   The main workout is made up of a variety of interval sets designed to work on improving, speed, endurance, strength, and running form.  Workouts end with a cool down and a short group stretching session.

Thursday Hills, Drills and Skills

Why Hills?

Hill running naturally increases heart rate, which improves both your aerobic (endurance) and your anaerobic capacity.  Hills can be used as a form of speed-work because they can simulate the heart rate intensity of a track workout but without the actual speed of the track.

Hills also strengthen your muscular system, improving your running form.  Running uphill forces you to lift up your knees higher than usual, which improves stride length and speed.  Downhill running helps you engage and strengthen your core muscles.

Why Drills?

Running drills can help improve your form, power, efficiency and overall athleticism by encouraging movement in varying planes of motion.   Drills include a variety of movements that may look a little strange at first glance.  These exaggerated movements emphasize important components of running technique that can be hard to isolate during an actual run.

  • improve communication between your brain and legs to help you become more efficient.
  • strengthen both the muscles and joints needed for powerful, fast running.
  • improve coordination, balance and proprioception to help you become a better athlete.

  • Over time, all of these benefits translate into improved speed. When you run more efficiently with greater strength, you’ll finish any distance faster.

    Why Strengthening Skills?

    You need to run frequently and consistently to improve your running.  The best way to assure your ability to run injury free is by increasing your strength to prepare your body for the stress that results from intense running.

    Thursday Example Workout:

    Warm-up:  15 minutes of active stretching and light drills to work on form 

    Mains Workout:

  • 30’  of hill repeats to work on running strength and form
  • 15’ of functional and core strength work
  • 15’ Cool down and group stretch