Welcome to Rogue Cedar Park's Member only page! Below you will find announcements/events, weekly workout information, long run information, training schedules, and runner tools. If you have questions please contact: Jen@roguerunning.com
WEEKLY TRAINING INFORMATION
FULL & HALF MARATHON GROUPS
Tuesday/Wednesday Workout: Down Week/Taper Speed Fartlek
Marathon: 1M WU/CD + 3-4 X (:30 sec fast/:30 sec ez/:60 sec fast/:60 sec ez/:90 sec fast)/:90 sec ez = 18-24 minutes
Half Marathon & Speed Development: 1M WU/CD + 2-3 X (:30 sec fast/:30 sec ez/:60 sec fast/:60 sec ez/:90 sec fast)/:90 sec ez = 12-18 minutes
**If racing this week – reduce the number of reps to no more than 2 reps
Thursday Workout Details: Tempo Effort Run
Marathon: 4 Mile Tempo w/1 Mile WU/CD
Half Marathon: 3 Mile Tempo w/1 Mile WU/CD
WEEK 2: Fartlek
T1: 3-4 sets (run hard 1/4, walk hard 1/4, run hard 1/4, walk hard 1/4)/short break after 2 sets
T2: 5 sets (run hard 1/4, jog ez 1/4, run hard 1/4, jog ez 1/4) short break after 2 sets
T3: 6 sets (run hard 1/4, jog ez 1/4, run hard 1/4, jog ez 1/4) short break after 2 sets
T4: 6 sets (run hard for :30 sec/run easy for :30 sec)/short break after 3 sets
T5: 8 sets (run hard for 1 min/run easy for 1 min)/short break after 4 sets
Long Run Distances: T1 = 2 Miles; T2 = 3 Miles; T3 = 4 Miles; T4 = 5 Miles; T5 = 7 Miles
SATURDAY LONG RUN
COD: Mark; Route: Ziggin’ & Zaggin’ - Click Here for map
Start Times: 5:30 AM (up to 18 miles) & 7 AM (up to 10 miles)
Fall: Taper 8-16 Miles depending on your race & November 2nd/3rdrunners are doing up to 18 miles (false down week for them)
Winter: 8-14 Miles
Austin & Houston: 6-10 Miles
Fall: 6-10 Miles
Winter: 6-8 Miles
3M/Houston/Austin: 4-7 Miles
Daily Training Schedule:
M: Stands for Miles
EZ: Stands for Easy effort or conversational pace.
Mileage Ranges: We give ranges on mileage because we know some runners will be starting at lower or higher mileage than others. Please talk with your coach about your running background, history, and current weekly mileage so you can avoid doing too much too soon.
XT: Stands for cross training. If you are not going to run, we advise doing some other type of training. Instead of taking the day “off” from activity, you can cycle, swim, do the stair climber, elliptical, etc.
Marathon/Half Marathon Schedules:
MLR: Stands for Medium Long Run and is essential to improving your aerobic development as an endurance runner.
Recovery: These runs can be as easy or slow as you need and are vital for improvement. Recovery runs or recovery XT improves blood flow and will ensure you feel ready for the next workout or long run.
Quality: Workouts with Rogue that you run with your group/coach. This includes: strides, fartleks, speedwork, pace work, intervals, hills, tempos, etc.
Long Run Schedule: Full & Half Marathon Runners
We have accommodated many race dates along with varying abilities (beginner, intermediate, and advanced runners). You should be comfortable with the following mileage for each group:
Beginner – 5 miles of running
Intermediate – 6 miles of running and a more aggressive build up with long run workouts
Advanced – 8 miles of running and a more aggressive build up with long run workouts
C: Stands for Close – This is a workout you do during the last 4 or so miles of your long run. You’ll want to start close to your MGP (Marathon Goal Pace) and work your way down to hMGP (half Marathon Goal Pace).
*: This asterisk denotes a long run workout. Details will be given the week of the long run. These long runs are meant to better prepare you for racing and will help you practice the mental and physical demands of your race.
NN: Stands for No Nutrition – This is a long run where we ask that you avoid eating carbs the morning of your long run and during your long run. We expect you to continue drinking water. We will cover the purpose and execution of this in more detail as it approaches.
Click on the file linked below to access your program schedules. The PDF files have multiple pages so be sure to scroll down to see all of the information.
Podcast: Running Rogue is our weekly podcast with training tips and commentary on current events in the running world. You can find all episodes on iTunes or on our special podcast page: runningrogue.libsyn.com.
Events: We host a variety of events for our runners. Some are educational, but all are social. We post events on our website, in our weekly email that you’ll receive on Mondays, and on Facebook.
Travel: Rogue Expeditions is a unique adventure travel company that creates run-centric vacations around the world. Our itineraries are designed to combine authentic, off-the-beaten-track travel experiences with organized, supported daily runs in unforgettable places, and to accommodate all levels. Put more simply, we are adventure travel for runners!
Retail Partner: Rogue Running works with Jack Rabbit Sports to offer running apparel, shoes, nutrition, and accessories. They have a loyalty program for Rogues and offer exclusive deals on merchandise for our groups.
Facebook: We have two pages, our main page for our Austin runners Rogue Running Facebook and one for our Cedar Park location Rogue - Cedar Park Facebook . Additionally, most coaches have private group Facebook pages for you to join. We will use our group page throughout the season to post motivational tips, quotes, pictures, and communicate with each other. These are all great resources for staying in the up-to-date on current events and things happening at Rogue! If you are not on Facebook, please let your coach know.