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Ric's Speed Essentials©

  • Coach Ric Rojas
  • Nov 26, 2015
  • 1 min read

The Matrix below illustrates the building blocks for speed development. The challenge is to configure the elements over the course of a high school, college, or open/professional career to produce progressive competitive results.

My high school program integrates each of these elements appropriately scaled to the talent, motivational, and competitive orientation of each athlete. I write athlete/event-specific programs targeting specific competitive goals. My programs include specific instructions, times, and sequencing, as well as biomechanical and motivational support and instruction.

TCU's All-American Sean McClanahan

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2025 Boston Marathon Predictions - American Women. Published 4/20/25
 

WOMEN’S FIELD Hours  Min 

Jess McClain             2:24.3

Emma Bates             2:24.5

Keira D'Amato           2:28.5

Lindsay Flanagan      2:28.9

Sara Hall                     2:29.0

Annie Frisbie             2:29.0

Dakotah Popehn       2:29.5

Sara Vaughn              2:30.7

Desiree Linden          2:32.0

Stephanie Bruce        2:34.0

Kellyn Taylor               2:34.5

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