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Events & Announcements
BLACK EYE PEA RUN: Rogue’s 6th offering of this classic run to kick off the new year! 8:30am start time of 3, 5, 7 or 10 mile run, starting / finishing at Rogue downtown. Or a 13 mile point to point starting at Texas Running Company in Gateway and finishing at Rogue downtown. You’ll need to organized your own transportation or carpools for the point to point run.
DOWNTOWN THURSDAY NOON CORE CLASS IS CANCELLED AS OF DEC 1ST. Downtown classes continue on Mondays at 6 pm. Cedar Park classes are Mondays at 6 pm and Yoga on Sundays at 9 am. Core classes are now all free for everyone, so invite your friends!
Weekly Workout Details WEEK OF December 10th - 16th
AUSTIN / HOUSTON / 3M
WORKOUT: IN & OUT 1KS
WORKOUT ROUTE DOWNTOWN: Watchhill 1k loop
WORKOUT DETAILS: 1K @ 10K / 1K @ MGP
Alternating 10k and mgp, with the mgp being the recovery portion of the workout.
Marathoners: 3 - 4 x 1000 10k / 1000 MGP (total of 6000 - 8000 meters) Half Marathoners: 2 - 3 x 1000 10k / 1000 MGP (total of 4000 - 6000 meters)
WORKOUT: EASY PACE RUN W/ INTERVALS OF 4 X 30 SEC FAST / 2:30 EASY WORKOUT ROUTE DOWNTOWN: Watchhill 1K loop
COUCH TO 5K PROGRAM
WEEK 2: FARTLEK
A fartlek is a Swedish word for speed play. Yes, play…we are going to make running fun! You can essentially do a fartlek anywhere. The first time I heard this word I saw it on a t-shirt. It had the FARTLEK on the front and on the back it read, “It’s a running thing. You wouldn’t understand.” Well, now you will! It basically just 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.
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
Long Run Distances:
T1 = 2 Miles: T2 = 3 Miles; T3 = 4 Miles; T4 = 5 Miles; T5 = 7 Miles
Long run Maps
downtown: december 15th
austin marathon course up to 22 miles: Click here
CEDAR PARK: december 815th
MAPMYRUN LINK - barrington way
Start Times: 5:30 AM (up to 22 miles) and 7 AM (up to 12 miles)