workout Glossary


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 and meet at Gazelles Headquarters.

Monday, 5:30 PM 
Leader: Alex
What to Bring: Yoga mat, water
Parking: Use the parking garage and pick up a validation tag before leaving. Note that validated parking is only available until 7:30 PM.

Wednesday, 5:30 PM 
Leader: Leslie
What to Bring: Yoga mat, water
Parking: Use the parking garage and pick up a validation tag before leaving. Note that validated parking is only available until 7:30 PM.

Friday, 5:30 AM 
Leader: Richard 
What to Bring: Yoga mat, water, weights for arm exercises (5-10 pound range for most people)
Parking: Use the parking garage and pick up a validation tag before leaving. Street parking is also 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.)

  1. Rocket Jump
  2. Superman
  3. Zulu
  4. Dead Bug
  5. Side Ups
  6. Toe Touch
  7. Ice Skates
  8. Lunges
  9. Gilbert Crunches
  10. Russian Dance with Knee Ext.
  11. V-Ups
  12. Push Ups
  13. Superman with Twist
  14. Low Level Bicycle
  15. Squats
  16. Mopac/Downtown
  17. Plank
  18. Burundi Climb
  19. Singe Leg Squat
  20. Glide

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.


 

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