Workout | Rogue Runners

Biking as Cross Training for Running: 5 Workouts to Boost Running Performance

Leave a Comment / Running, Workout / By Grayson

Cross-training is an essential component of any runner’s training regimen. While running is undoubtedly an excellent way to improve cardiovascular fitness and build leg strength, incorporating other forms of exercise can enhance your performance, reduce the risk of injury, and add variety to your workouts. One of the most effective cross-training options for runners is …

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What Exercise Burns The Most Calories?

Leave a Comment / Training, Workout / By Rogue Mile

We’ve all heard the theory that certain exercises burn more calories than others, but is this really true? As it turns out, the answer is yes! With the right combination of intensity and duration, some exercises can be much more efficient in helping you meet your fitness goals. In this article, we’ll explore which exercises …

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Workout of the week: 006 – Jeff Galloway’s Magic Mile

Leave a Comment / Workout, Workout of the Week / By Rogue Mile

The Jeff Galloway’s Magic Mile was first developed in the 1970s. Jeff Galloway is a former American Olympic distance runner and the creator of the Galloway running method. Galloway, who had struggled with injuries throughout his running career, developed the approach as a way to help himself and other runners train more effectively and avoid …

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How to do Aqua Jogging

Leave a Comment / Swimming, Workout / By Rogue Mile

Are you a novice runner seeking advice on a low-impact workout to enhance your endurance and strength? Then you might want to consider aqua jogging. In this article we discuss how to do aqua jogging – also referred to as water running – it is a form of aquatic exercise that involves running in water …

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Workout of the week: 005 – Cardio-Boosting HIIT Circuit

Leave a Comment / Workout, Workout of the Week / By Rogue Mile

Welcome to the latest instalment of our running workout of the week series! This week, we’re focusing on a cardio-boosting HIIT circuit that’s sure to get your heart rate up and leave you feeling sweaty and satisfied. As always, be sure to warm up before starting this workout by jogging or marching in place for …

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Workout of the week: 004 – Hill Intervals

Leave a Comment / Workout, Workout of the Week / By Rogue Mile

Hey friends! This week’s workout is all about getting your heart rate up and getting sweaty! We’ll be doing a mix of intervals, hills, and tempo work. Intervals: Intervals are a great way to improve your speed and endurance. For this workout, we’ll be doing 5 minutes of hard running, followed by 1 minute of …

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Workout of the week: 003 – 800m Speed Booster

1 Comment / Workout, Workout of the Week / By Rogue Mile

Hey runners! Looking for a new workout to add to your running routine? Check out our workout of the week below. This workout is a great way to mix up your running routine and get in a good, challenging workout. Workout of the Week: 1 mile warm up 4 x 800m repeats at a hard …

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Workout of the week: 002 – Cardio Boosting HIIT Circuit

Leave a Comment / Workout, Workout of the Week / By Rogue Mile

It’s no secret that high-intensity interval training (HIIT) is one of the most effective ways to tone your body and improve your cardiovascular health. But what if we told you that there’s a way to make HIIT even more effective?Enter: the cardio boosting HIIT circuit. This HIIT circuit is designed to get your heart rate …

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Workout of the week: 001 – Mona Fartlek

Leave a Comment / Workout, Workout of the Week / By Rogue Mile

The Mona fartlek was named after the famed Australian runner, Steve Monaghetti, who used the workout to get ready for all events up to 5K. The fitter you are, the faster the float pace should be. The float shouldn’t just be very slow recovery running like in many workouts. A good place to start would …

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