Train

WEEKLY TRAINING

Whether you are looking for a fun social run, weekly interval session or a fast-paced group run to help log weekend miles, official and the unofficial Rogue sessions will have you covered. All these group runs are open to every ability level.  It’s a great opportunity to meet new people and tap into a structured schedule.

SPEED WORK

High-intensity interval training. Specific intervals are run hard, and each is followed by a short rest period before the next. Intervals are usually between 200 meters to 1 mile depending on the training cycle.

TEMPO RUNS

Specified intervals or a mid-distance run (4 to 10 miles depending on training cycle) at a steady pace that is 85% to 90% of your maximum aerobic capacity.

LONG RUNS

Longer distance run (10 to 20 miles depending on training cycle) at a medium to slow (aerobic) pace.

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