The miracle isn’t that I finished. The miracle is that I had the courage to start.
— John Bingham

WELCOME TO THE MEMBER'S SECTION

Events & Announcements

Rogue Night Run on June 20th: 10 miles to the top of Mt Bonnell and back has SOLD OUT! More details soon on our August Birthday celebration and run.


Weekly Workout Details WEEK OF june 17th

FALL RUNNERS

WORKOUT: Lactate Threshold
WORKOUT DETAILS:

Marathoners: 4 x 8 - 10 min at LT / 2 - 3 min rest after each, then 2 x 100 m strides

Half Marathoners: 3 x 8 - 10 min at LT / 2 - 3 min rest after each, then 2 x 100 m strides

Speed Development: 4 x 3 min hard / 3 min easy


COUCH TO 5K

WEEK 1: WELCOME TO ROGUE

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.

Weekly Workout: 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


DOWNTOWN Long run

June 22nd:

Pemberton up to 16 miles: Click here for map link.

 CEDAR PARK long run

June 8th: M & M - Click Here for map link.

Trip Ticket: