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
*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
Mobility & Balance
Restorative Yoga
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