Harlem Run News

Hello everyone! Another month has come and gone, and we are always grateful for your support in The Movement. We wrapped up the summer with trails in Vermont, a cheer station in our backyard at the Percy Sutton 5K, and long runs in collaboration with CustomPT. What’s next for us, and what’s coming up this fall? Here’s a look at some exciting new things going on!

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September 16: Midterm Run | Brooklyn

In collaboration with Run4AllWomen, we will be meeting at Shirley Chisholm Circle in Brower Park (Brooklyn) at 10am for a 4 mile run and walk to raise money and awareness for upcoming midterm elections. Your vote matters — so show up and show solidarity. There will be a Voter Registration Drive so please bring any friends or family members who may be in need of this service.


September 29: Fall Marathon Picture Day

Are you running a marathon this fall and plan on rocking a Harlem Run shirt/hat/other gear? If so, come out for a picture with The Movement! Please be sure to wear HR gear and arrive early (~9am). There will be no additional dates, so this is the one and only photoshoot day!


NYC Marathon Design Contest: Open Until September 29

Last year, one of our Harlem Run Dads reached out with a design idea for the 2017 Marathoners. Inspired by that initiative, this year we are holding a design contest for anyone interested in submitting a creation to be chosen as our 2018 NYC Marathon Class Singlet. Please DM @harlemrun ‘s instagram if interested (linked above).

We hope you will join us for the exciting things to come this month! Feel free to leave any questions or comments below. Happy training!

Amir FigueroaComment
The Long and Winding Road

I’ve always found peace of mind when it came to exercise and sports. I ran track and field at 12 years old and enjoyed it until I was diagnosed with Asthma at 13. Over the past couple of years, I’ve been on a personal journey for self improvement and decided to become a part of the Harlem Run family 5 months ago in an effort to stay physically fit and mentally healthy. Over the last 14 months, I’ve managed to shed 45 pounds thus far.


My experience with Harlem Run has been rather encouraging. I know a lot of the members outside of running but it’s been great getting to know them better through another outlet. Running has also helped me as a form of therapy. I’ve suffered quite a few tragedies and personal losses over the years and I now use running as a way to release emotions and pain that still exists within me.

As an struggling asthmatic, I’ve always had the fear of triggering it through physical activity but since I’ve started running, I moved up in 2 different minute groups therefore keeping it under control. And as I prepare to start my training for the 2019 NYC Marathon which I will take this challenge head on with courage and support.


I am very grateful for the opportunity to be able to grow through intellect, athleticism and resolve and I must thank the Harlem Run Family for the overwhelming support.



Amir FigueroaComment
The Workouts of #HarlemGetsFit

Week in and week out we put in work together. Whether we are getting faster or stronger, we get fit. For those who’ve joined us on more occasion than one, this may be a refresher, but for those who will be joining us soon, we wanted to breakdown our Thursday night speed workouts.

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Hill Repeats

Our normal location for this workout is Harlem Hill at the north side of Central Park. It’s always about working in teams. We head out in groups of similar speeds, which also includes walkers and run/walkers. We start out at the bottom of the hill and run all the way to the top at about 85-90% and then either a jog or walk back down. That is one rep. After three reps we go to the opposite side and do another three reps. Some choose the alternative of doing fewer reps depending on their own personal fitness.

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Marcus Garvey Park is home to our annual #Harlem1Miler, and the location for this workout. It happens to have four sides, which will serve as our square. We head out in groups of similar speeds and run two sides of the park. Half run towards one side of the park and the half run towards the opposite side of the park. When the other side is reached, each group waits exactly two minutes. After that they head out to complete the other two sides of the park. Each group repeats that two more times for a total of three. Alternatives of few reps are always optional depending on your level of fitness.

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Groups of similar speeds go out together and run in single file. Once the group is ready, the person in the front gives the signal to start. The last person in line sprints all the way to the front of the line and returns to the moderate pace. This is repeated for 2-3 times as each group follows the one-mile, upper loop of Central Park.

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This sequence of numbers can be broken down as follows: 3 minutes on, 2 minutes off, 1 minute on, 2 minutes off. Then you repeat it all over again for roughly 30 minutes of speedwork. When you are on you are putting out 90% of effort. When you are off you are either walking or jogging.

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This is simply 3 minutes of hard effort, and 3 minutes of recovery. Recovery can be walking or jogging. Just be sure to keep it moving and don’t come to an immediate halt. The Great Hill in the northwest part of Central Park is home to this workout.

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The key to any tempo run is maintaining a consistent and specific pace. Joining groups of similar speed and pace hold everyone accountable in pushing each other. We go out at about a 90% effort circle the Harlem Meer in the northeast part of Central Park. We generally stay within 30-45 minutes of speedwork, but the goal is a specific distance.

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We are no stranger to stairs thanks our #HarlemRunStairs event, but every now and again we will utilize either Morningside Park or St. Nicholas Park. With a 20 minute time limit, the goal is to run up and down and cover as many stairs as you can. In some cases there are a lot of stairs to cover, so we offer modified versions for our walkers and run/walkers.

As with all of our workouts, HGF speed workouts welcome all ages, abilities, and performance levels. Whether you are a speed demon or are just beginning to build up your strength, these nights are for you! We hope to see you out with us on a Thursday night.

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- HR Captains & HGF Regulars

Amir FigueroaComment