Central Ohio Speed & Track Coaching
For middle school and high school track athletes, and athletes from any other sport, who want to get faster during their offseason so that they can compete at their best.
Our Run For Performance offseason speed training program helps prepare middle school and high school athletes of any skill level for their upcoming indoor or outdoor sports season. It is built for track athletes and for any athlete whose sport rewards speed, endurance, and offseason conditioning. We keep our groups small so each athlete gets frequent attention.
Sessions are held on a real track in Lewis Center, Ohio, and are led by experienced coaches who have worked with middle school, high school, and collegiate athletes. In our experience, athletes who train through the offseason arrive at the first day of school practice ready to compete, while those who skip it spend the first few weeks getting back into shape.
We do not coach field events, jumps, throws, or hurdle-specific technique. We do coach these athletes on speed, acceleration, and proper speed mechanics.
Now enrolling
Late Fall / Winter Speed Development Program
November through February · 12 coached sessions · $360
Open to track athletes and athletes from any sport.
Spots are limited and fill early each season.
Prefer to meet the coach before signing up?
Schedule a free, no obligation running form assessment and see whether our winter program is a good fit for your athlete. Limited spots available.
One athlete, two offseasons
The same family, a year apart.
After winter training
“Lucy had a GREAT spring track season, and her 4x800 relay team will be running in the state meet this Saturday. She mentioned there are 2 other girls from the winter training group also running the 4x800!”
“She had some really big PRs – 5:54 in the 1600 (achieved her goal of sub-6) and 2:35 in the 800. We had multiple people ask us what she did over the winter since her form was much stronger.”
Julie Daubenmire
Workouts customized based on your athlete's sport
Sprint Training
At RFP, workouts aren't just about conditioning in a big box gym. Each session is held on a real track, planned, structured and tied into a larger training program so athletes improve week over week with a goal to be season-ready. Depending on training cycle, athletes will work on:
- •Standing/block starts
- •Acceleration
- •Max speed
- •Breathing techniques
- •Reaction drills
- •Explosiveness/power development
- •Plyometrics
- •Race strategy
- •Running form
- •Sports nutrition
- •Mental preparation
Mid & Long Distance
Distance training here is built around pace, not just mileage. Sessions are held on a real track so athletes learn what goal pace actually feels like and get used to the ground forces of racing, which is hard to replicate on a road or a treadmill. Depending on training cycle, athletes will work on:
- •Standing starts
- •Pacing
- •Aerobic base building
- •Threshold training
- •VO2 max training
- •Sustained speed and endurance
- •Kick and finishing speed
- •Race strategy
- •Running form
- •Breathing techniques
- •Sports nutrition
- •Mental preparation
Speed Training for Other Sports
Plenty of the athletes we train do not run track. Soccer, lacrosse, football, basketball, baseball, softball, and field hockey players come to us for the same reason a sprinter does: they want to get faster, and they want the endurance to still be fast late in a game. Speed is coachable, and the offseason is the best opportunity to work on it specifically, before practices, games, and competition take priority.
Athletes from other sports train in the same groups as our track athletes, on the same days, at the same price. Depending on training cycle, athletes will work on:
- •Acceleration and top-end speed
- •Sprint mechanics and running form
- •Explosiveness and power development
- •Plyometrics
- •Aerobic base and conditioning
- •Sustained speed and endurance
- •Strength and mobility work
- •Sports nutrition
How this differs from Speed & Agility (SAQ) training
They sound similar and they are not the same program. Both make an athlete better; they train different qualities, and which one an athlete needs depends on what is actually holding them back.
This program: speed development
Builds top-end speed and the endurance behind it: how fast an athlete can run in a straight line, how quickly they get up to speed, and how long they can hold it.
- •Acceleration and max speed
- •Sprint mechanics and running form
- •Power, plyometrics, and explosiveness
- •Aerobic base, conditioning, and endurance
SAQ: speed, agility & quickness
Builds what happens when an athlete has to change direction: the cutting, stopping, reacting, and footwork that game situations demand.
- •Change of direction and cutting
- •Deceleration and stopping
- •Reaction and first-step quickness
- •Footwork, balance, and coordination
Simply put: if your athlete needs to get faster, this is the program. If they need to change direction better, that is SAQ training. Not sure? Ask us.
Why Train with Run For Performance?
Real Track, Real Results
Every session is held on a real track, not a gym. Athletes train in the same conditions they compete in.
Small Groups
Group sizes are intentionally managed. There are enough athletes to create energy and real camaraderie, and every athlete still gets individual coaching and feedback within the group.
Experienced Coaches
Our coaches have worked with athletes at every level: complete beginners, state and national qualifiers, and collegiate athletes. Every workout is planned and purposeful.
USATF Member Club
Run For Performance is a USATF member club committed to developing athletes the right way.
Evidence-Based, Periodized Training
Plans are built on current sports science and structured into training cycles, not assembled from generic programs. Every workout has a purpose and a place in the progression.
SafeSport Certified
Our coaches are SafeSport certified and have federal background checks through USATF.
What does group training look like?
Group Track training is open to middle school and high school athletes, who train in two groups: Middle School and High School. Group sizes are intentionally managed so there are enough athletes to create energy and real camaraderie while every athlete still gets individual coaching and feedback. Each training session runs approximately one hour and includes:
- •Warmup
- •Form and technique drills
- •Main workout, customized to match an athlete’s ability
- •Cool-down
Sprinters and mid/long distance runners warm up, do form and technique drills, and cool down together. That work is the same regardless of event, and training it as one group builds the team culture we want. Athletes then split for the main workout, so sprinters get sprint-specific work and distance athletes get distance-specific work, each coached to what their event actually demands.
Coaching does not stop when the session ends. We give athletes guidance for the work to do on their own between sessions, and the session itself is built around that conversation: during warmup we talk through how the athlete's week went, and during cool-down we go over the training to carry into the week ahead. Athletes get guidance for the days in between. How much they use it is up to them and their school schedule.
Now enrolling
Late Fall / Winter Speed Development Program
November through February · 12 coached sessions · $360
Open to track athletes and athletes from any sport.
The Late Fall / Winter Speed Development Program is a 12-session program made up of two progressive six-session phases. Full-season participation is recommended for athletes who want the complete development progression. Six-session enrollment is also available for families who need a shorter commitment, or for athletes joining later in the winter. Spots are limited and fill early each season.
Prefer to train individually?
Private track coaching is $80 per 60-minute training session, and partner training is $50 per athlete, per session for two athletes sharing a coach, with a 4-session minimum to start.
For new athletes, private and partner coaching is currently full for fall, and we do not expect individual openings this winter. Our current athletes hold those slots through the season. Athletes already training with us keep their scheduled times. If your athlete wants to train this winter, our group programs are the way in. Contact us to be added to the waitlist.
Featured Athletes
Ty Munroe
2X State and Nationals (4x400, 4x800, 800M) – All American Team (indoor/outdoor Track – Olentangy Braves) – Now running at the University of Akron
Jacob Ogilbee
Olentangy Liberty 800M Winner – PR 1:57, Top 10 in Ohio
Run For Performance is a proud USATF member club.
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Find out if we are right for you. There is never any obligation or pressure to join us.
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