Pain is inevitable. Suffering is optional.
— Haruki Murakami

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Events & Announcements

Good luck to our Austin runners this weekend!

Rogue Moonlight Tower Run March 28th: Free Thursday night run of 3, 5, or 7 miles starting at 7pm.


Weekly Workout Details WEEK OF february 18th

SPRING RUNNERS

WORKOUT: 200s at 5k pace
WORKOUT ROUTE DOWNTOWN: Austin High track
WORKOUT DETAILS: Marathoners: 12 - 16 x 200 at 5k pace / 200 easy. Half marathoners : 8 - 12 x 200 at 5k pace / 200 easy.

This is a workout that is focused on improving speed and running economy. 5K pace for 200m should be very manageable, but it gives the legs small doses of that speed to make you more efficient when moving back to HMGP or MGP. If managed correctly (without pushing too hard on either the ONs or the OFFs), you should also feel pretty good after this one. 

The biggest mistake coaches see made on this workout is when runners take the recovery too fast, thereby compromising what they can do on the 5K sections. The recovery jogs should be super super easy and take as long as needed in order to get back into 5K pace smoothly and comfortably.

CAP 10K RUNNERS

WORKOUT: 200s at 5k pace
WORKOUT ROUTE DOWNTOWN: Austin High track
WORKOUT DETAILS: 8 - 12 x 200 at 5k pace / 200 easy. See workout description above.

SATURDAY FEBRUARY 16th Long run workout for Spring intermediate / advanced runners. 3 mile easy pace warmup, then:

Marathoners: 8 x 5 min mgp / 3 min easy. Remainder of run easy pace.

Half Marathoners: 8 x 3 min hmgp / 3 min easy. Remainder of run easy pace.


COUCH TO 5K

WEEK OF FEBRUARY 11TH:

WEEK 2: FARTLEK

Workout Details: 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 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. 

Workout:

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
5K T4/10K T3::  6 sets (run hard for :30 sec/run easy for :30 sec)/short break after 3 sets
10K T4: 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; 5K T4/10K T3 = 5 Miles; 10K T4 = 7 Miles


DOWNTOWN Long run

FEBRUARY 16TH

South Austin Ramble up to 20 miles:   Click here


 

Trip Ticket: 

CEDAR PARK long run

February 16th: Timberwolf - Click Here for map link
Start Times are 5:30 (up to 22 miles) & 7 AM (up to 12 miles)

Trip Ticket: