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Events & Announcements
Fall Training Kickoff at Rogue Downtown on May 4th. 7am start time to run 3 - 7 miles, followed by breakfast tacos, mimosas and raffle.
Weekly Workout Details WEEK OF APRIL 22nd
WORKOUT: See below
WORKOUT ROUTE DOWNTOWN: Austin High Track WORKOUT DETAILS:
April 27th / 28th marathoners and half ms: 3 - 4 x 5 min at race pace
May 4th / 5th marathoners: 2 - 3 x 2 miles at race pace
May 4th / 5th half ms: 1 mile at hmgp + 1 mile of 1 min fast / 1 min easy
Speed Development runners: 4 - 6 x (200 fast / 50 easy / 150 fast / 400 easy)
COUCH TO 5K
WEEK 4: Time Trial or Tempo Run
Time Trials give us a measurable result to project or predict but they make you mentally stronger. It is normal to dread them because of the discomfort you feel. It is normal to be anxious or nervous about the outcome or the result. This nervousness and dread is very similar to what you will feel before your first 5K race or if you’re like me….every 5K race.
What is a tempo run? We will run 2-3 miles at our lactate threshold pace. This is how fast we can run all out for 1 hour. For some runners this is 10K pace and for others it’s 5K or 10 mile race pace. Use the Rogue pace chart to help you figure out your LT pace. A tempo run teaches your body how to run fast for a long period of time which is critical for teaching you how to stay mentally tough in a race – when you are running out of your comfort zone. It should be difficult to carry on a conversation but if you had to you should be able to say a few sentences.
T1 & T2: 1 Mile time trial
T3: 1.5 Mile time trial
T4: 2 Mile tempo at LT pace – use Rogue pace chart
T5: 3 Mile tempo at LT pace – use Rogue pace chart
Tier 1: 3 Miles; Tier 2: 4 Miles; Tier 3: 5 Miles; Tier 4: 6 Miles; Tier 5: 8 Miles
DOWNTOWN Long run
The Justines up to 16 miles: Click here for map link
CEDAR PARK long run
APRIL 27th: Course: BCT; Click Here for map