My coach said I run like a girl, and I said, if he ran a little faster he could too.
— Mia Hamm

WELCOME TO THE MEMBER'S SECTION

Events & Announcements

Austin / 3M / Houston kickoff is August 31st. 7am start time with a run of 3 - 7 miles. Post run snacks and 9am raffle.


Weekly Workout Details WEEK OF august 12th

FALL AND WINTER: MARATHONERS AND HALF MARATHONERS: WORKOUT: THE MICHIGAN WORKOUT DETAILS:

Marathon:

  • Beginner: (1 min jog between each rep)

    • 800m at 5K

    • 1M loop at hMGP

    • 400m at 5K

    • 1M loop at hMGP

    • 400m at 5K

  • Intermediate: (1 min jog between each rep)

    • 1200m at 5K

    • 1M loop at hMGP

    • 800m at 5K

    • 1M loop at hMGP

    • 400m at 5K

  • Advanced: (1 min jog between each rep)

    • 1200m at 5K

    • 1M loop at hMGP

    • 800m at 5K

    • 1M loop at hMGP

    • 400m at 5K

    • 1M loop at hMGP

    • 400m at 5K

Half Marathon:

  • Beginner: (1 min jog between each rep)

    • 800m at 5K

    • 1M at hMGP

    • 400m at 5K

    • 1M at hMGP

    • 200m at 5K

  • Intermediate (1 min jog between each rep)

    • 1200m at 5K

    • 1M at hMGP

    • 400m at 5K

    • 1M at hMGP

    • 200m at 5K

  • Advanced (1 min jog between each rep)

    • 1200m at 5K

    • 1M at hMGP

    • 800m at 5K

    • 1M at hMGP

    • 400m at 5K

SPEED DEVELOPMENT: WORKOUT: TRACK LADDER WORKOUT DETAILS:

200m @ 5K / 100m jog

  • 400m @ 5K / 200m jog

  • 800m @ 5K / 400m jog

  • 800m @ 5K / 400m jog

  • 400m @ 5K / 200m jog

  • 200m @ 5K / 100m jog


COUCH TO 5K

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



DOWNTOWN Long run

August 24th

Crestview new out and back route, starting and finishing at Texas Running Company Gateway: Click here for map link.

 CEDAR PARK long run

AUGUST 17th - Timberwolf - Click Here for map
*Workout Map will be updated on Wednesday
Start Times: 5:30 AM - Up to 20 Miles; 7 AM - Up to 10 Miles