There is no such thing as bad weather, just soft people.
— Bill Bowerman

WELCOME TO THE MEMBER'S SECTION

Events & Announcements

Halloween Hunt 6 mile run and post run party on October 24th starting at 7pm: see details here, purchase tickets here.

What the Hill: A celebration of hills, suffering & beer!! Decker Challenge half Marathon party. Join us for a short hill run and fun after-party with some great sponsors to include Beam CBD and Sufferfest Beer. Sufferfest will be providing free beer for after the run!!!


Weekly Workout Details WEEK OF October 21st

FALL RACING OCT 25 - 26: 3 - 4 x 5 min at race pace / 3 - 4 min recovery after each

FALL RACING NOV 2 - 3: 3 - 4 x 3 min mgp / 2 min hmgp / 1 min 10k / 4 min easy

WINTER RUNNERS WORKOUT: Progressive WORKOUT DETAILS:

Marathoners: 2 miles HMGP / 2 min rest / 2 miles faster than HMGP but not 10k

Half Ms: 3 - 4 x 1 mile / 2 min rest after each. (Mile 1 hmgp, then each mile after 5 - 10 sec faster)

AUSTIN / HOUSTON / 3M WORKOUT: Lactate Threshold (LT) WORKOUT DETAILS:

Marathoners: 35 - 40 min LT

Half Ms: 25 - 30 LT

SPEED: Fartlek ladder

  • 1 min @ 5k/ 1 min ez

  • 2 min @ 10k/ 2 min ez

  • 3 min @ hMGP/ 3 min ez

  • 4 min @ MGP/ 4 min ez

  • 3 min @ hMGP/ 3 min ez

  • 2 min @ 10k/ 2 min ez

  • 1 min @ 5k/ 1 min ez


COUCH TO 5K

WEEK 4: TIME TRIAL OR TEMPO RUN
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

Long Run Distances: T1 = 3 Miles; T2 = 4 Miles; T3 = 5 Miles; T4 = 6 Miles; T5 = 8 Miles


DOWNTOWN Long run

October 26th: Pemberton - Click Here for map link. 6am up to 20 miles & 7am up to 10 miles

Cedar Park Long Run

October 26th: Battle of Stoke - Click Here for map link
Up to 24 Miles: Start at 5:30 AM & Up to 10 Miles: Start at 7 AM