Our training system is built around these core principles:
1. Run. Rogue. Together.
Running is only a solo sport if you let it be. When you join Rogue, you join a community of athletes and coaches that are here to push each other to do big things. Thus, all of our training programs are group-based for a reason. Together, we become happy, healthy, and strong.
2. Just F#&King RUN.
Do the work. Be consistent. No excuses - heat or cold, rain or shine. Consistency is the number one success metric when it comes to long distance running. The more consistent you are from day to day, week to week, month to month, and year to year, then the more likely you are to reach your potential. Check out the JFR video here.
3. Miles Matter.
The father of modern distance coaching Arthur Lydiard said it best: “You don’t make yourself great doing anaerobic training; you make yourself great doing aerobic training.” To get faster, you need to literally change how your body is constructed by building more capillaries in your muscles; adding mitochondria to your cells; and making your blood more efficient at carrying oxygen through your body. How is that done? By running more easy miles than ever from whatever your starting point.
4. Every Day HAs a PURPOSE.
Going faster is not always better, so take your easy days easy and your hard days hard. Optimal training is not about running the same pace every day and hoping you get faster. Optimal training varies your pace and efforts from day to day and period to period, developing the right parts of the aerobic system at the right time in order to peak at your goal race. In this way, you create a progression of fitness based on a cycle of stress and recovery.
5. Recovery is King.
After the body is stressed, it must rest in order to consolidate the fitness gains created by the workouts and long runs. This is recovery, and it is as essential as the running itself. Recovery is not passive, but in fact, it's very active and involves figuring out the support activities you need to stay healthy from easy running to stretching to foam rolling to massage to strength.
6. Listen to your body.
It is important to recognize that each athlete is an n-of-1. We all develop fitness at different rates and have differing levels of ability. While balancing these variables with the chaos and uncertainty that is life, it is extremely important to listen to your body throughout the training process. Get to know your body and its signals and then engage in a dialogue with your coach in order to adjust your efforts accordingly and achieve maximum benefit for you.