workout Glossary


Descriptions of the various Gazelles workouts are below.


Core and Strength

Core workouts usually include 30 minutes of light-weight exercises and core strengthening exercises followed by 30 minutes of medicine ball throws. These workouts are included in your membership, but are optional to attend.

Monday, 5:30 PM 
Leader: Alex
Location: Austin High School, northeast corner of the track, near the softball field
What to Bring: Yoga mat, water, medicine ball if you have one
Parking: Stephen F. Austin Drive, in front of the track or anywhere around Austin High. 

Wednesday, 5:30 PM 
Leader: Leslie
Location: Butler Park, just south of the "hill"
What to Bring: Yoga mat, water, medicine ball if you have one
Parking: There is free parking in Butler Park off of Barton Springs Road at the light at Dawson. There is also parking up in the neighborhood on Dawson, but read signs carefully as some areas are residential parking only. 

Friday, 5:30 AM 
Leader: Richard
Location: Gazelles Headquarters   
What to Bring: Yoga mat, water, weights (5-10 pound range for most people)
Parking: Validated parking is not available for this workout. Street parking is available on 2nd Street.


20/20

This workout is great for general strength and recommended to do after easy and long runs. Do 20 reps of each exercise. (It's okay to start with 10-15 reps and build up to 20 as you get stronger.)

V-Ups
Push Ups
Superman with Twist
Low Level Bicycle
Squats
Mopac/Downtown
Plank
Burundi Climb
Singe Leg Squat
Glide

Rocket Jump
Superman
Zulu
Dead Bug
Side Ups
Toe Touch
Ice Skates
Lunges
Russian Dance
Russian Dance with Knee Ext.
 


Pace Run

A pace run may be done on the trail or road. The pace run starts with a warmup and then adds the prescribed number of miles at Marathon Goal Pace (MGP) or Half Marathon Goal Pace (HMGP) as noted on the schedule. Example: The schedule calls for 4-6 miles, so run your warmup, then 4-6 miles at MGP or HMGP, depending on your level. End your workout with a cool down run.


Yasso 800s

This is a track workout. Marathoners will run 6-10 800m (2 laps) at marathon finishing time minus 5 seconds, with two minutes rest in between. For example, if you're trying to run a 4-hour marathon, you will run each 800m at 3 minutes and 55 seconds. If you're shooting for 3:30, you'll run 800m at 3 minutes 25 seconds.

Half marathoners will run 4-8 800m (2 laps) at 2 times your half marathon finishing time pace minus 5 seconds with two minutes rest in between. For example, if you're trying to do a 2-hour half marathon, you will run each 800m at 3 minutes and 55 seconds. If you're shooting for 1:30, you'll run 800m at 2 minutes and 55 seconds.


Super Fartlek

This workout is usually a run on the trail. For beginners, a fartlek is a training technique used among runners consisting of bursts of intense effort alternating with less strenuous activity.

Marathoners: 10 Miles
20 minute warmup
20 minutes at MGP
2 minute recovery
10 minutes at HMGP
2 minute recovery
3 x 5 minutes at 10k pace, 1 minute recovery
6-10 x 1 min on, 1 min off
Cool down at least 1/2 mile

Half Marathoners: 8 Miles
20 minute warmup
10 minutes at HMGP
2 minute recovery
3 x 5 minutes at 10k pace, 1 minute recovery
6-10 x 1 min on, 1 min off
Cool down at least 1/2 mile


Continuous 1000s

This is a track workout. 

Marathoners: Run 6-8 1000m (2.5 laps) repeats at HMGP

Half Marathoners: Run 4-6 1000m (2.5 laps) at 10K pace

Between each 1000m jog one full recovery lap at 15 seconds slower than your per lap pace for the 1000m. For example, if you're HMGP is 8 minute/mile that means you run each lap (400m) in 2 minutes. This would make your recovery lap 2 minutes 15 seconds. There is no stopping during this workout, so we will hand out water as needed.


3000 Meters at MGP or HMGP

This workout is usually run around Zilker Park near the soccer field. Run a warmup and then run 1.5 loops around the park (3000m) at MGP or HMGP. Cool down run after.


Diagonals

Diagonals are run on grass, ideally at the track. After a short warmup of 1-1.5 miles, run across the infield diagonally (approx. 120m), then jog or walk to the other side (35 meters), and then run back across diagonally (120m). Repeat this for 10 minutes and focus on stride and turnover. Cool down for another 1-1.5 miles. We strongly suggest you wait until it's light outside in order to be sure of your footing for this workout.


 

Training Videos

Getting Started

Foot Drills