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
WORKOUT: Lactate Threshold
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
Pemberton up to 16 miles: Click here for map link.
CEDAR PARK long run
June 8th: M & M - Click Here for map link.