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
Fall Kickoff - Saturday May 11th at
Start Time: 7 AM
Location: Texas Running Company, 9901 N Capital Of Texas Hwy, Austin, TX 78759
Shoe vendors: Adidas and Saucony will be there along with raffle prizes from Feetures, Hoka, ON, and TRC. Dr. Tuggle will be there as well! All Rogues will receive 20% discounts at TRC and we will be raffling off a free month of Rogue training.
WEEKLY TRAINING INFORMATION
FULL & HALF MARATHON GROUPS
Easy Running: Our purpose today is to run easy with someone and keep the pace conversational. If you can’t carry on a conversation, then you are running too fast. On runs like these it’s best to stay in groups even if that means going a little slower than you would on your own. Enjoy the social aspect of running.
Full Marathoners: 1 mile wu/cd + drills + Run 2-3 x 1.5 mile loops
Half Marathoners: 1 mile wu/cd + drills + Run 1-2 x 1.5 mile loops
Thursday Workout Details:
30 second pick-ups (gradually picking up your speed to about 80% of your max effort)/2:00 min easy run after each :30 sec pick up
Marathoners: 1 mile wu/cd + drills + 3-4 miles of :30 sec pick up/2:00 min easy
Half Marathoners: 1 mile wu/cd + drills + 1-2 miles of :30 sec pick up/2:00 min easy
WEEK 1: WELCOME NEW & RETURNING ROGUES
Traffic this time of day (6 PM) can create travel delays so please arrive 10-15 minutes early.
GROUP WORKOUT DETAILS:
What to Bring: Dress in athletic attire with running shoes. If you have a sports watch or use a phone for timing, please bring one. During the winter or if you train in the morning wear any reflective gear, lights, or a headlamp, for safety. We also recommend a towel (yes, you will be sweaty) and perhaps a change of clothes. Lastly, if you have a water bottle, or hand held that will help you stay hydrated. We have storage at our Downtown and Cedar Park locations for you to store your belongings or you can keep them in your car.
Workout Duration: Most group workouts will last 75-90 minutes. This includes: coach instructions, warm up, drills, workout, cool down, and foot drills. Rolling out after the workout is encouraged.
What to Expect: The first workout is an easy run and will be more about getting to know your coach and fellow teammates.
WEEK 1: Workout Details: EZ out and back run with either strides at the end or during the run.
T1: 10 min out & back run/walk = 20 minutes total + 2-3 X strides on Pressler upon returning + teach running drills
T2: 10 min out & back run = 20 minutes total + 2-3 X strides on Pressler upon returning + teach running drills
T3: 15 min out & back run = 30 minutes total + teach running drills + 2 X strides after drills
T4: 30 minutes total (so you will need to turn around after 15 minutes!) = 10 minutes EZ + 4 sets of (:30 second stride/2 min easy) + 10 minutes EZ + drills upon returning on your own
T5: 40 minutes total (so you will need to turn around after 20 minutes) = 10 minutes EZ + 8 sets of of (:30 second stride/2 min easy) + 10 minutes EZ + drills on your own upon returning
Saturday Details: T1 = 2 Miles; T2 = 2 Miles; T3 = 3 Miles; T4 = 4 Miles; T5 = 5 Miles
SATURDAY LONG RUN
MAY 11th: Fall Kickoff this Saturday at Texas Running Company, 9901 N Capital Of Texas Hwy, Austin, TX 78759
Start: 5:30 AM (14-22 Miles) & 7 AM (2-12 Miles) CLICK HERE for map
There will NOT be a long run at our Rogue Cedar Park location due to the kickoff.
Fall Marathon Distances: Beg: 5 Miles; Int: 6 Miles; Adv: 8 Miles
Fall Half Marathon Distances: Beg: 3 Miles; Int: 4 Miles; Adv: 5 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.