AUSTIN MEMBERS
WHAT’S GOING ON AT ROGUE DOWNTOWN!
“Always make time for things that make you feel happy to be alive. Go RUN!”
ANNOUNCEMENTS/EVENTS
Level 2 Summer Training For Fall Races now posted below…
TRAINING SCHEDULES
Infinite Fitness Strength Program
The Infinite Fitness team has created a strength training program to complement the Austin Marathon Training program. This program includes unilateral strength, dynamic power movements, and core movements, all of which are crucial components of a strength training program for runners. In order to actually decrease your risk of injury, and increase performance, it's not good enough just to be a "strong" runner, but to be strong in the correct way.
RECURRING RESOURCES
Run Strong
Run Strong is a strength program designed to complement your run training cycle when both volume and intensity are at their highest.
In this context, athletes are shifting more of their energy into their running, so we dial down the energy investment in strength training.
This program only requires two days/week of strength training with a commitment not to exceed 45 mins per session.
Stay strong, Rogues!
*Please note that the program accessed at this link is a living document. If you download the pdf to store and access it locally, check back periodically to make sure you have the most up to date version. This link will never change.
STRENGTH SESSIONS
Strength & Power
Spend 30 minutes to work on movements that will help you develop into a stronger and more resilient runner. Coach Travis Goyeneche will guide you through the routine and explain the movements to ensure you get the most out of each session.
Mobility & Balance
Challenge yourself to improve your balance and move your body through space with intention. You will learn how to activate muscles to generate more power, train injury-free, and run more efficiently. Bottom line - Coach Mallory Brooks will help you become a better all-around athlete. And, yes, you will become a faster runner!
Restorative Yoga
Rogue coach Melanie designed our recorded yoga sessions specifically for runners. The classes are ideal for after a recovery run to absorb and restore from the weeks’ training stress.
WORKOUT INFO WEEK OF MAY 6TH:
LEVEL 2 WORKOUTS:
1 - 2 mile warm and cooldown
Running drills
Spring 24 Qualities:
Full: 2 x 3 Miles Progressive Pace w 2 mins standing/walking between each
Half: 1 mile @ MGP, 1200 @ HMGP, 1000 @ 10K, 800 @ 5K, 400 @ 3K, 200 faster, all with 60-90 seconds rest between each.
Speed: 2-3 x (3/3,2/2,1,1 Fartlek) x 2 mins standing/walking recovery between each set.
Summer 24 Qualities:
Half & Full: 1 x 15-20 minutes of 1/1 fartlek (on/off), 3 minutes easy, 1 x 10-15 minutes of 30/30 fartlek (on/easy)
1/1 ON = Tempo Effort
30/30 ON = 5K>3K Effort
LEVEL 1 WEEK 1: Workout Details: 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
SATURDAY LONG RUN MAY 11TH
Start and finish at Rogue 410 Pressler St
Start times: 6am up to 20 miles / 7am up to 10 miles