NYRR GROUP TRAINING AT THE WWFY
Join our YMCA NYRR Group Training program, designed for runners of all levels! With three weekly sessions, participants benefit from expert coaching, challenging workouts like intervals and tempo runs, and camaraderie in small-tiered groups that match your pace and goals. Whether you’re aiming for a personal best or preparing for the NYC Half Marathon, this program helps you build endurance, strength, and speed. Sessions include early morning outdoor runs and evening strength training, held locally at the WWFY and near Longshore.
2025 WINTER SESSION
1/7-3/13 (8 Weeks)
AGES 18+
NYRR MEMBERS: $255
NON NYRR MEMBERS: $315
(An NYRR Membership is $60 for one-year)
PROGRAM INCLUDES THREE (3x) SESSIONS EACH WEEK:
- TUE | 6:30-7:30 AM: Early Morning Intervals/Run – Outdoors
- WED | 6:30-7:30 PM: Strength Training with Coach Jahdeh. – Zone
- THU | 6:30-7:30 AM: Early Morning Intervals/Run – Outdoors
If you’re a high mileage enthusiast or a competitive runner training for a new challenge, like the NYRR’s United Airlines NYC Half Marathon in March 2024, join the Y’s winter session and start building the endurance, strength, and speed you need to reach the finish line.
KEY BENEFITS OF GROUP TRAINING FOR MARATHONS AND OUTDOOR RUNNING
Motivation and Support:
Group training provides a built-in support system, fostering a sense of camaraderie and shared goals among participants. The encouragement from fellow runners and experienced coaches creates a motivating atmosphere, pushing individuals to achieve their personal best.
Structured Training Plans:
NYRR ‘s group training program offers professionally crafted, structured training plans tailored to participants’ skill levels. The guidance of experienced coaches ensures that each runner receives personalized attention and advice throughout the training journey, including strength training.
Accountability:
Group training instills a sense of accountability as participants commit to a shared schedule. Knowing that others are counting on them helps individuals stay on track with their training, reducing the likelihood of missed sessions and enhancing overall consistency.
Skill Development:
The program focuses on not only building endurance but also honing essential running skills. From proper form and pacing to strategic race-day preparation, participants gain valuable insights that contribute to their overall success as runners.
Community Engagement:
Beyond the physical benefits, group training fosters a sense of community engagement. Runners connect with like-minded individuals, forging lasting friendships and a supportive network that extends beyond the training program.
HOW IT WORKS
Each runner is set up for individual success with small-tiered groups that match participant’s goals and pace. Fastest group is 7:15 mile or faster pace and the slowest group is a 11:30 mile or faster pace. Runners can move between groups depending on how they feel that day and their upcoming goals.
Group Training workouts begin with a warm-up which includes running technique and ends with a strength and flexibility component. All sessions are comprised of challenging workouts, such as intervals or tempo runs.
All sessions will be held at the WWFY campus or near Longshore.
MEET YOUR COACHES
ROBERTO MANDJE
The training group will be led by Olympian Roberto Mandje. Roberto was a professional runner from 2004 to 2016. During that time, he competed in the 1,500 meters at the 2004 Olympics, the IAAF World Cross Country Championships, and the XTERRA Trail World Championship, where he placed seventh in 2012 and fifth in 2013.
Roberto started coaching both individuals and groups in 2005 and in 2016 he joined New York Road Runners. Roberto has coached runners of all ages, as young as middle school, both remotely and in person. He also coached runners as part of his (at the time) sponsors’ camps and running schools/clinics, such as Nike, Newton Running, and PowerBar.
A Q&A WITH ROBERTO
What languages do you speak?
English, Spanish, French, German, Italian (rustiest)
How would you describe your coaching style?
Whether coaching 1 on 1 or large groups, my style is more or less the same. I like to educate the runner(s) along their training journey so that by the end of their cycle, they’re not only a better runner, but also more well-rounded and educated. I enjoy coaching runners to their goals while making them a student of the sport. I believe this way they can get more enjoyment out of their running and also pay it forward by further helping and inspiring their friends and family.
What is your proudest coaching moment?
Being at the New York City Marathon finish line each year and seeing so many of our in-person and virtually trained runners cross the finish line and celebrating months and in some cases years of training.
What is your favorite workout to coach and why?
I love coaching the long run, as it’s often the biggest mental hurdle for runners to conquer, especially those training for a half marathon or marathon. There are many variables that go into coaching a long run, such as nutrition (pre- and post-run), hydration, gear, proper pacing, and the mental aspect. Being able to help runners prepare for and conquer their long runs over several weeks and months is very rewarding as a coach. You get to see their self-confidence grow and many of their pre-race fears dissipate.
How many years have you been coaching?
16 years total (5 with NYRR)
List awards, achievements, and certifications.
Olympian, IAAF World Cross Country participant, multiple-time XTERRA Trail Running Champion, 5th at 2013 XTERRA Trail World Running Championships. RRCA certified coach, Lydiard coaching certification (Arthur Lydiard Foundation), Newton Running certified
What is your favorite NYRR race?
TCS New York City Marathon
What is your personal running motto?
Hard work beats talent when talent doesn’t work hard.
JENNY DAY
Jenny is the coordinator of the NYRR x YMCA Group Training Program in Westport, CT. She is a certified UESCA running coach and has been a passionate runner for over a decade. As a dedicated member of the NYRR, Jenny has found a community that shares her enthusiasm for running. Her greatest joy comes from encouraging fellow runners to discover and nurture their own passions—one mile at a time.
DAVE WRIGHT
Dave is the owner of Fleet Feet Westport and has been coaching for over ten years. He’s a 17-time Boston Qualifier as well as a Nationals Masters qualifier in several track events. He recently became a coach for the Staples High School track and field team. His coaching focus is on correct running form, nutrition, injury prevention and strength/mobility training. Most importantly, Dave believes that running is a sport for everyone, no matter what your age or ability.
LIDIA BURY
Lidia, a seasoned athlete and personal trainer who thrives on pushing boundaries and embracing the great outdoors. With an impressive track record of conquering half marathons, marathons, and triathlons, she has even qualified for Ironman 70.3 World Championships. Lidia’s dedication to fitness and love for all-season activities makes her the perfect guide for your fitness journey. Prepare to experience a personalized training approach that combines expertise, adventure, and a whole lot of motivation.
MJ DEMARTIN
MJ grew up and currently resides in Fairfield, CT. He attended Southern Connecticut State University, graduating spring of 2023 in a degree in Recreation and Leisure studies. He was a member of the cross country and indoor/outdoor track programs. MJ spends his time running competitively with road races and unattached track races. He works at the Westport Weston Y with the after-school program, Camp Mahackeno during the summer, and part-time at Darien Running Company. MJ believes that running is very inclusive, brings all levels together, and encourages its healthy lifestyle.
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KAYLA ZWIRKO
Kayla Zwirko is all about the journey. As a marathoner and ultramarathoner herself, she treasures the lessons, growth, and personal victories that come with every milestone, viewing them as invaluable parts of the process. She is your biggest hype woman and loudest cheerleader. Kayla will be there with unwavering belief in your abilities and reminding you to embrace the challenges, and relish in the power of your own strength, leaving self-doubt in the dust.
EMMA SPOLDI
Emma, a passionate half and full marathoner, has embraced the joy of running and camaraderie within the running community. The running community has changed her life and she is ready to do the same with NYRR athletes. Her goal is to empower each athlete she works with and meet each runner where they are at in their running journey. She’ll also be a friend you could confide in, providing encouragement and motivation every step of the way. Emma is excited to be working with the next set of athletes and show just how capable they are!
SARA RODBARD
Sarah Caputo is an avid runner and all around fitness enthusiast, who loves working out and motivating others to achieve their fitness goals. Sarah grew up figure skating, but discovered her passion for running during college. After she ran her first NYC marathon in 2004, she was hooked. Since then, Sarah has completed hundreds of running and triathlon races, including 10 marathons (recent PR of 3:17 at Martha’s Vineyard marathon), two full Ironmans, and enjoys both local and international races.
Sarah has served as a running coach for the Running Center in NYC, taught spinning classes, and was trained in the Lagree method of fitness and taught megaformer classes. When Sarah isn’t working out or helping others achieve their fitness goals, Sarah coaches prospective college and MBA applicants and helps them achieve their dreams. Sarah also loves skiing, traveling, and spending time with her family.
ABOUT NYRR
New York Road Runners, whose mission is to help and inspire people through running, serves runners of all ages and abilities through races, community runs, walks, training, virtual products, and other running-related programming. Learn more at NYRR.ORG