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
TRIDOC Gait Analysis & Tour with Texas Running Co at Rogue Cedar Park- July 13th at 7:30-9:30 AM with running start times at 5:30 AM (up to 22 miles) and 7 AM (up to 10 miles). At this event, Dr. Tuggle will be offering individual gait evaluations and consultations completely free of charge! Texas Running Company will be here for shoe fittings, demos, and offering a 20% discount on shoes purchased! Shoes on site (purchase w/cash or venmo) or you can use discount at TRC ***ADDITIONALLY - we are opening our supported long run to anyone and everyone who wants to check out Rogue Cedar Park!
RUN FROM HELL - July 27th -- All of Rogue will be meeting at TRC for this epic long run adventure to run the infamous Ladera Norte and all the hills around it!
WEEKLY TRAINING INFORMATION
FULL & HALF MARATHON GROUPS
Tuesday/Wednesday Workout: LT Tempo (long intervals)
Marathon: 2 X 16-20 minutes/:90 sec rest
Half Marathon: 2 X 12-15 minutes/:90 sec rest
Speed Development: 5 X 3 min fast/3 min ez (swing fartlek)
Thursday Workout Details: 200’s on/off
Marathon: 2M wu/cd + 3M (200m at 5K/200m ez)
Half Marathon & Speed Development: 1M wu/cd + 3M (200m at 5K/200m ez)
WEEK 2: FARTLEKS
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
July 13th: Hills of Forest Oak - Click Here for map link.
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.