Spring – yes, spring – is in the air!

RogueFall-38

In the world of sell-out destination races, 6-month training plans and extreme type-A-ness (guilty!) – in other words the world of a Rogue – spring is practically in the air. Yes…. Spring. And yes, I know, its more blasphemous than Macy’s opening at 6:00PM on Thursday for “Black Friday” (I can’t make that s**t up).

Alas, the world of a runner. But, what a great world it is!

Spring races are pretty fantastic. Start training in the winter. Get through the heaviest section before it gets too warm and come into March, April and May ready to rock and roll!

But we know that training can also be confusing. Where do you go? What looks fun? What’s a good fit? We’ll use the next few blogs to cover all that in detail. But, to start, I’ll give you an overview of what the spring looks like. We’ve got four basic options to rock and roll your way through the spring. Join Rogue for one of these options and let us guide you to your best spring ever!

1) SPRING HALF MARATHON: RUNNING RESOLUTIONS & YOUR FIRST HALF

Ready to start the year out right? Good! Because 2015 is YOUR year.

Need a little motivation, accountability and guidance? We’ve got you covered. Our coaches will have you running comfortably through those pesky Austin hills in no time.

Our Spring Half Marathon training is designed for beginner runners looking to tackle their first half. The intensity is low and the volume is just right. Intimidation free, this training will have any runner ready to kick booty at any spring half marathon. We’ll kick this off the first week of January, plenty of times to come out of the holiday fuzz. Over the next 14 weeks we’ll work to get you across that finish line with a smile and some!

2) SPRING MARATHON: TRAIN FAST, RUN FAST

Whether you are coming off a fall or winter race and ready to ramp your training back up  or looking to tackle your first marathon, we’ve got you covered!

Our Spring Marathon program will capitalize on the cooler weather to have you training faster and feeling smoother than ever.

  • Start Date: Week of 12/15
  • Duration: 20 weeks
  • Goal Races: Boston, Big Sur, Martian, and Big D Marathons

This training block starts out a little stronger than our other marathon blocks due to the proximity to the first races. Expect 10 mile long runs for your first. A little nervous? Don’t be. If you’re coming off a half or marathon in the last 4-6 weeks or regularly running 8-mile long runs, you’ll be good to go!

3) CAP10K: A ROGUE INVASION

In ways, the Cap 10K is the granddaddy of the local races. With well over 20,000 runners each year, everyone and their dog has run or walked it. We have a dream at Rogue for 2015 and that is to have more Rogues at Cap 10K than we’ve ever had before. 100, 200, 300?

The Cap 10K is challenging course to say the least but nothing we can’t prepare you for (I ❤ hills!). If you are running or training for the Austin Marathon or Half, use that heavy base of mileage and aerobic training to add some speed work with our Cap 10K program to run a ridiculous, “Is my Garmin right?” Cap 10K!

  • Start Date: February 17th or 18th
  • Duration:  8 weeks
  • Goal Race: Cap10K

The training will have lower mileage, shorter long runs, and the workouts will focus on speed and getting faster! Workouts like this are an awesome change of gear from marathon or half marathon training. Short intervals mean you see everyone in the group a lot no matter what pace you run. The “community” factor is high and the ton will be fun!

Don’t like short races? You aren’t “fast enough” to run a 10K? I think otherwise. In fact, I know otherwise! Just give us a chance.

But hey, if the fun and change doesn’t sell you, do it for your marathon or half marathon. Our bodies thrive on change. Habitual marathon or half marathon training does the opposite. It’s the same stimuli over and over and over… Lets mix things up a little, do a little speed work and you’ll find you are running your marathon or half-marathon goal pace with a new level of ease. Your body will thank you!

4) YOGA + RUNNING: NAMASTE, RUNNING!

Join Yogi, runner, triathlete, core instructor and all-around bad-A Ari Witkin for a program like none other. Ari will be leading a program designed to not only get you or keep you running fit but also lead you in the best yoga you can get for running.

We’ve all done yoga at sometime in the past but, as with any physical activity or cross training, it may not always blend with your running. Really hard yoga session the same day as a really hard running session? Ouch! At Rogue we love yoga and we love running but we want to love them together. Thus, Namaste, Running! This program will seamlessly blend yoga with a periodized running program.

  • Start: Early January
  • Duration: 14 weeks
  • Goal: Cap 10K

Don’t know all the poses? Just like we teach drills and hydration, we’ll spend the first part of the program teaching you yoga. The end result will be a program that not only has you running fast but also feeling amazing, physically and beyond!

This program is also perfect for the runner looking for a little break from just running or to simply mix things up. Get bored with just running? Want a little more? Done and done. You won’t be disappointed here!

Stay tuned for a series of posts outlining specific races mentioned above, and discover the best choice for you!

—————

congress brJeff Knight is the head of all things training at Rogue Running, and loves to apply his scientific background to this role. He also coaches Team Rogue el Jefe, a year-round training program designed for experienced, driven runners.

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