AUSTIN MEMBERS

WHAT’S GOING ON AT ROGUE DOWNTOWN!

“Always make time for things that make you feel happy to be alive. Go RUN!”

ANNOUNCEMENTS/EVENTS

Level 2 Summer Training For Fall Races now posted below…


TRAINING SCHEDULES


Infinite Fitness Strength Program

The Infinite Fitness team has created a strength training program to complement the Austin Marathon Training program. This program includes unilateral strength, dynamic power movements, and core movements, all of which are crucial components of a strength training program for runners. In order to actually decrease your risk of injury, and increase performance, it's not good enough just to be a "strong" runner, but to be strong in the correct way.



RECURRING RESOURCES

Run Strong

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Run Strong is a strength program designed to complement your run training cycle when both volume and intensity are at their highest.

In this context, athletes are shifting more of their energy into their running, so we dial down the energy investment in strength training. 

This program only requires two days/week of strength training with a commitment not to exceed 45 mins per session.

Stay strong, Rogues!

*Please note that the program accessed at this link is a living document. If you download the pdf to store and access it locally, check back periodically to make sure you have the most up to date version. This link will never change.


STRENGTH SESSIONS

Strength & Power

Spend 30 minutes to work on movements that will help you develop into a stronger and more resilient runner. Coach Travis Goyeneche will guide you through the routine and explain the movements to ensure you get the most out of each session.


Mobility & Balance

Challenge yourself to improve your balance and move your body through space with intention.  You will learn how to activate muscles to generate more power, train injury-free, and run more efficiently.  Bottom line - Coach Mallory Brooks will help you become a better all-around athlete. And, yes, you will become a faster runner!


Restorative Yoga

Rogue coach Melanie designed our recorded yoga sessions specifically for runners. The classes are ideal for after a recovery run to absorb and restore from the weeks’ training stress.


QUESTIONS

CONTACT Carolyn@roguerunning.com 

WORKOUT INFO WEEK OF APRIL 29TH:

LEVEL 2 WORKOUTS:

1 - 2 mile warm and cooldown

Running drills

Full: 8-10 x 800 @ 10K w 90 sec standing // walking recovery

Half: Find Yo Pace: 3 x (800@HMP, 800 easy, 800 @HMP) 2 mins standing walking recovery between each

Speed: Ruth's Ladder: 2-3 x (600m at 5K (200m easy), 400m at 5K (200m easy), 300m at 5K (100m easy), 3 minutes rest (standing or walking))

LEVEL 1 WEEK 5: 400m non-partner relays!

Workout Details: 400m relays - 6-8 X 400m w/2-3 min rest

Saturday Distances: 

Tier 1: 4 Miles
Tier 2: 5 Miles
Tier 3: 6 Miles
Tier 4: 7 Miles
Tier 5: 8 Miles

SATURDAY LONG RUN MAY 4TH

Start and finish at Rogue 410 Pressler St

Start times: 6am up to 20 miles / 7am up to 10 miles

Route: Justines gmap strava