The Lab method
Most running groups give you a session. We give you a system.
A system built on consistency, phases and on the belief that showing up - week after week - changes everything.
We train with intention. Every session stacks. Every small win compounds.
Not to be the fastest. But to go further. Smarter. Stronger. Bit by bit. Brick by brick.
BECAUSE REAL PROGRESS DOESN'T COME FROM HYPE. IT COMES FROM HABITS.
THE PHILOSOPHY BEHIND THE METHOD
Most runners just run.
Lab runners build.
We believe in keeping things simple and clear. Each week has a focus. Each session has a goal. And over time, those small, consistent efforts turn into something big.
You don’t need to do it all at once. You just need to keep showing up - and trust the process.
That’s how progress happens. Not overnight. But over time.
That’s The Lab.
WHAT'S INCLUDED
1
TWO WEEKLY TRAINING SESSIONS
Every week, you’ll join us for two coached sessions that work together in a training cycle. You’ll always know what we’re doing and exactly why it matters.
SPEED LAB
Short, structured intervals to help you run faster and more efficiently - like fartleks, intervals, and progressions.
STRENGTH LAB
These sessions consist of hills and tempo runs to help you build strength, endurance, and mental grit
2
MONTHLY TRAINING BLOCKS
We train in 4-week cycles, so there’s always a rhythm and a reason behind what we’re doing
WEEK 1: FOUNDATION
Focus on technique & control
WEEK 2: BUILD
Start to push a bit more
WEEK 3: PEAK
The hardest week of the month
WEEK 4: BENCHMARK
Pull back, recover, and track your progress with a 5k Benchmark Time Trial
3
COACHING THAT ACTUALLY TEACHES
We don’t just tell you to run, we help you understand your training.
Before every session, we'll explain: What the session is about, what it's training, how to pace it, and how it fits into the bigger picture.
You'll walk away not just fitter, but smarter - learning what works for your body and how to train with more confidence.
At The Lab, we believe progress comes from small, consistent steps - not quick fixes.
We focus on building habits, learning as we go, and celebrating the little wins that lead to big change.
THE LAB
Greenpoint
Tuesdays: 5:45 am [Speed Lab]
Thursdays: 5:45 am [Strength Lab]
