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
Saturday January 26th - Long Run field trip to Georgetown - San Gabriel Park (pending good weather)
Saturday February 2nd - Long Run field trip to River Place - Sun Tree Park
Friday February 1st - Austin Half & Full Marathon Prep & Pump - Rogue Downtown at 6:30 PM
WEEKLY TRAINING INFORMATION
FULL & HALF MARATHON GROUPS
Houston Marathon: ~ 1.5M wu/cd + 2x1200m workout = 800M @ MGP + 400m @ 10K/1 min rest between 1200m = 4.5 miles total
Houston Half Marathon: ~ 1.5M wu/cd + 1200m workout = 800m @ hMGP + 400m @ 5K = 3.75 miles total
Austin Marathon: ~ 1.5M wu/cd + 6-8 x 800m *YASSOs/400m slow jog/walk recovery on a 1200m loop
*YASSO = Take your goal marathon time (ex: 4 hours: 30 minutes) - your hours = minutes for your 800m and your minutes for your marathon = seconds for your 800m. Taking the example above you would run your 800m in 4 minutes and 30 seconds.
Austin & Spring Half Marathon: ~ 1.5M wu/cd + 4-6 x 800m @ 10K pace/400m slow jog recovery on a 1200m loop
Spring Marathon: Dial into Marathon R1 = ~ 1.5M wu/cd + 3-4 sets of 2400m (2 - 1200m loops). 1 set = 800m at MGP, 400m at 5K, 800m at MGP, 400m at 5K
Full Marathoners: 2.3M wu/cd + 10 x 100m buildup/walk back recovery = 5.2 miles - If you want more mileage run 1-3 x 1200m loops easy after the buildups
Half Marathoners: 2.3M wu/cd + 10 x 100m buildup/walk back recovery = 5.2 miles
If racing Houston - run 3-6 miles EZ w/4 x 100m buildup/walk back recovery
Course for all groups = Forest Trail 1200m loop
Everyone: 1 mile warm up & 1 mile cool down
Austin Marathon: 2 x 3 miles @ MGP/1 min rest
Austin Half Marathon: 2 x 2 miles @ hMGP/1 min rest
Spring Half Marathon: 2 x 2 miles @ LT/2 min rest
Spring Full Marathon: 2-3 x 2 miles @ hMGP/1 min rest
Course: Tallow Trail 2 and 3 mile loops
Full Marathon: 2 mile warm up & cool down + 12-16 x 200m @ 3K pace (:20-:30 sec faster per mile than 5K pace)/200m slow jog recovery
Half Marathon: 1.2 mile warm up & cool down + 8-12 x 200m @ 3K pace (:20-:30 sec faster per mile than 5K pace)/200m slow jog recovery
Course: Echo 400m loop
JANUARY 14TH WEEK 2: FARTLEK
Workout: A fartlek is a Swedish word for speed play. Yes, play…we are going to make running fun! J You can essentially do a fartlek anywhere. It basically means we are going to change our speed over a course of a run. We will use the streets/blocks as our guide to change speeds. What is hard? You should be pushing yourself out of your comfort zone and should not be able to hold a conversation. What is easy? Use this time to allow your breathing & heart rate to come back down and relax. You will be able to talk early in the workout but as the workout progresses it will become more challenging to do so. This is because it will take your heart rate longer to come back down to an easy effort. This is normal and okay. Just focus on slowing down and even coming to a walk if you need to.
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
Long Run: T1: 2 miles; T2: 3 miles; T3: 4 miles; T4: 5 miles
JANUARY 21ST WEEK 3: HILLS
Workout: We will be running up at a hard effort and jogging down to recover. How to run UP: Don’t lean forward; stay tall. Pump your arms (arms are key on hills both up and down!). Push off the hill, don’t pull yourself up
How to run DOWN: Keep feet underneath you. Use your arms to control your legs; they are connected. Pump your arms hard and your legs will follow. Lift your knees when you run down (don’t just slam your heels into the ground)
T1: 3 x running up hill hard/walk down easy recovery to bottom/break for water + 3 x walking up hill easy/running down hard
T2: 6 x running up hill hard/jog down easy – water break after 2 or 3 hill reps
T3: 8 x running up hill hard/jog down easy – water break after 2 or 4 hill rep
T4: 2 sets of (:30 sec hard effort up/jog down recovery + :45 sec hard up/jog down rec/:60 sec hard up/jog down rec)/2 min rest w/water break
Long Run: T1: 3 miles; T2: 3 miles; T3: 4 miles; T4: 6 miles
LONG RUN INFORMATION
Course: ABA (Around & Back Again - NEW) - You will choose between 4 loops of varying distance. See MAP link for more details.
COD: Mark; Start Times: 5:30 AM (Up to 20 miles) & 7 AM (Up to 12 miles)
Austin Marathon: Beg = 16 miles; Int/Adv = 18 mile w/workout** only if you are not racing 3M
If racing 3M then run a 1-2 mile wu/cd and don’t worry about the extra miles
Austin Half Marathon: Beg = 14 miles; Int/Adv = 14 mile w/workout** only if you are not racing 3M
If racing 3M then run a 1 mile wu
Spring Marathon: April 14-21 Races = 12/14/16 miles; April 28 Race = 10/14/16 miles; May 5 Race = 8-10/10-12/14-16 miles
Spring Half Marathon: March 9-17 Race = 4/5-6/6-8 miles; March 23-April 28 Race = 4/5/6 miles
Course: Georgetown (San Gabriel Park) - See MAP link for more details
COD: Mark; Start Times: 5:30 AM (Up to 24 miles) & 7 AM (Up to 12 miles)
Austin Marathon: 20-24 miles with the last 4 miles closing hard - try and cut down to 10Kish pace
Austin Half Marathon: 10-16 miles depending on how you are feeling if you raced 3M Half
Spring Marathon: April Races = Beg - 12-14 miles/Int - 14-16 miles w/3M hard close/Adv - 16-18 w/4M hard close
May Race = Beg - 10-12 miles/Int - 12-14 miles w/3M hard close/Adv - 14-16 miles w/4M hard close
Spring Half Marathon: March 9-17 Races = 5/6-7/8-9; March 23-April 28 Races = 5/6/8 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.