Rogue Rush 10K Training

Starts January 24, 2009
Ends April 11, 2009

This 12 week program focuses on the four elements of: strength, endurance, speed and technique, teaching beginners how to run and how to adapt running into daily life. In those 12 weeks, Rogue will take you from ground zero to the Rogue Rush 10K on April 11.  The program incorporates:

• Core strength training one day per week on Mondays: 6 pm at Rogue Downtown
  
• Long runs one day per week on Saturdays: 9 am at Rogue Downtown
  
• Quality workouts one day per week on Wednesdays, which teach speed and hills among other techniques to make running more efficient such as running drills: 6 pm at Rogue Downtown or North (Anderson High School)
  
• Biomechanical analysis to ensure good running form

• Nutrition information from a certified nutritionist about well-rounded eating habits for runners
• One day at the South Congress Gym to learn about weight training
• Gait analysis by a shoe specialist at Rogue Equipment, which teaches you about how your feet hits the pavement and, consequently, which shoe type fits you most appropriately
• Help with goal setting
• Help transitioning to the next step
• Information about injury prevention
• Introduction to Trigger Point Technologies
• Introduction to the Austin Running Scene including terminology and locations
• A written training schedule 
• A technical fabric training tee shirt
• Discounts at Rogue Equipment and BettySport, in addition to benefits from our partners such as Jack & Adam's Bicycles, Advanced Rehab, and CrossFit