Upcoming Events
Hillsdale Ladder Interval Workout
We’ll add a degree of difficulty to our intervals this weekend with the few good hills we have in BR.
3 Mile Walk - go to and from Hillsdale with this map. 2 hilly loops around Hillsdale
Ladder Workout going uphill for leg strength and heart rate fitness
CONES WILL BE OUT AT EACH INTERVAL STOP
880 YARDS/Short walk back to start for recovery
660/440/220 finishing the loop after each to recover
Short cool down is straight back up Lakeshore to tennis courts.
1 Mile using warm up loop.
VSNO – Overpass Workout – “OPT”
6:00am “OPT”
OVERPASS WORKOUT
Meet LINDA at the Coca Cola Building
1050 S Norman C. Francis Pkwy (formerly S Jefferson Davis Pkwy), NOLA 70125
Warmup and bridge repeats.
Wednesday Run Club/Puma Demo Run
All runners and walkers welcome!
Varying distances from 1 mile to 5 mile.
VSNO/VSLV – Audubon Park with VS stop
View Event →
Tailgate Coffee Run and Walk
The 6, 8 and 9.5-12milers are doing a Tempo Timed Ladder workout around campus.
4 Miles Walk - out and back to water on Dalrymple
6 Mile/Walk Run - you will be incorporating the Timed Ladder into your walk run. Jane and Donna will lead you through it.
Warm up an easy mile
Tempo paced pick ups - 8 minute pick up/8 minute easy then 6/6; 4/4; 2/2 and 1/1
9.5 Miles or come early to do 11-12 by doing a few miles early
Warm up an easy mile
Tempo paced pick ups - 8 minute pick up/8 minute easy then 6/6; 4/4; 2/2 and 1/1
Hydration will be at the usual LSU sign across from the Ag Center
The little green cooler will be at Todd Garland bench for the shorter runs.
Every Woman's Marathon - Week 4 Mileage
Check for group run opportunities in Baton Rouge, Mandeville and New Orleans posted weekly to this calendar!
Every Woman's Marathon - Week 3 Mileage
Check for group run opportunities in Baton Rouge, Mandeville and New Orleans posted weekly to this calendar!
VSNO/VSLV - City Park Bayou routes
City Park • NOMA • Diboll Circle, 70124
4.5 miles // 8 miles // 10ish miles //
12ish miles // CAMILLE & LINDA
**Cut through the park where fitting. Alternatives: Either finish upon return to the park or cut through at Harrison, Fillmore, Robert E Lee, or go all the way to the lake.**
Wednesday Run Club
All runners and walkers welcome!
Varying distances from 1 mile to 5 mile.
VSNO – Overpass Workout – “OPT”
6:00am “OPT”
OVERPASS WORKOUT
Meet LINDA at the Coca Cola Building
1050 S Norman C. Francis Pkwy (formerly S Jefferson Davis Pkwy), NOLA 70125
Warmup and bridge repeats.
Workout at Highland School Circle
Highland School is where we meet to run portions of the Fat Boy 5K course that is in the Spring.
In the middle of the that 5K is circle that we use to run intervals on.
We are building our interval work patiently. We did 220 yard intervals on Thursday so most of you have an idea of what you run it in at various efforts.
use this 1 mile shady course and walk 3 loops
Mile warm up around the Nelson big block and playground
6-8 × 220 at a moderately hard pace. Finish the circle to recover before the next one.
*those of you that did cutdown 220 last week - use the average of the 220 pace you ran for these-not the slowest one but not the fastest either.
Cool down same way as you warmed up if you want another mile.
Every Woman's Marathon - Week 2 Mileage
Check for group run opportunities in Baton Rouge, Mandeville and New Orleans posted weekly to this calendar!
Tailgate Coffee Run from City Roots
Everyone needs to start thinking about a Goal Pace for upcoming races. That may change over the months but we need a starting point for training paces.
HALF MARATHON PACE CHART
MARATHON PACE CHART
Beginner Marathon 3 Mile Walk
Out and back to water at Todd Garland bench. HYDRATION THERE.
5.5 Mile 3 Minute Run/1 Minute Walk
7.5 Miles with 4 × ½ Mile with Half Mile Recovery.
Warm up a mile. Then do the Half Miles at Goal Half Marthon Pace
9 Miles with 4-6 x Half Mile with Half Mile Recovery. Warm up a mile. Then do the Half Miles at Goal Half Marathon Pace.
**note that it’s a little different route to get the water stop at shady Amherst BREC Park. Take the first right after you cross Highland Road to get there.
HYDRATION AT AMHERST PARK FOR THE 7.5 AND 9 MILE
VSNO/VSLV – Audubon Park distances
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Ice Cream Run and 220 Intervals at Lake Erie
As we start building our training program, we incorporate intervals in which we learn to pick up the pace.
We will short with shorter distances and build to longer ones.
Then start to mix it up.
3.5 Miles with 4 × 220 Cutdowns. Finish the lake for recovery after each. Warm up down Hollydale to Lake Erie. Cool down back Fiero to Gail’s.
5 Miles with 4 × 220 Cutdowns, Jog an easy lap. Duplicate the first set of cut downs. Finish the lake for recovery after each. Warm up down Hollydale to Lake Erie. Cool down back Fiero to Gail’s.
Celebrate a good walk/run homemade Gail’s Ice Cream.
Wednesday Run Club
All runners and walkers welcome!
Varying distances from 1 mile to 5 mile.
VSNO – Overpass Workout – “OPT”
6:00am “OPT”
OVERPASS WORKOUT
Meet LINDA at the Coca Cola Building
1050 S Norman C. Francis Pkwy (formerly S Jefferson Davis Pkwy), NOLA 70125
Warmup and bridge repeats.
Every Woman's Marathon - Week 1 Mileage
Check for group run opportunities in Baton Rouge, Mandeville and New Orleans posted weekly to this calendar!
LSU Game Day Kickoff Run with Barely Run Club(BR) and Boring Run Club(NOLA) PLUS Nike Demo
Wear your college colors for our tailgate walks/runs through LSU Campus!
Come early to try out some new Nike shoes!!
PHOTO OPS IN THE QUAD- bring you phones for pics. we’ll try to take a group at 8:00
We are all running to and through the Quad for the festivities!
VARSITY BATON ROUGE AND EVERY WOMAN’S MARATHON TRAINING BEGINS AT 7:30 AM
BARELY AND BORING RUN CLUBS 3 MILE SOCIAL RUN BEGINS AT 8:30 AM
WHAT WALK RUN OR WORKOUT DO I CHOOSE?? READ OVER THE OPTIONS AND CHOSE WHAT BEST FITS YOUR GOALS.
BEGINNER GROUP INCLUDING EVERY WOMAN’S MARATHON WALKER/RUNNERS:
This will be a little over 3 miles just so the group can go see the festivities in the LSU Quad
4 MILE WALK RUN (3 minute easy jog/1 minute walk)
5 MILE WITH 5 X 1 MINUTE PICK UP FOLLOWED BY 1 MINUTE EASY AFTER EACH.
Warm up including Game Day set stop. When you get back going run 5 x Minute/Minutes - minute pick up
followed by minute easy.
EXPERIENCED RUNNERS WHO HAVE BEEN TRAINING THROUGH THE SUMMER 8 MILE
Warm up including Game Day set stop. When you get back going run 8 x Minute/Minutes - minute pick up followed by minute easy.
Water/Electtrolyte at LSU Sign across from Ag Center.
We’ll have a cooler at the shady Todd Garland bench on Dalrymple for shorter runs.
POST RUN CELEBRATION AT MURPHY’S ON CHIMES STREET!! Meet the runners and walkers from the other clubs.
VSNO/VSLV -City Park distances
More in-park running for shade and hydration. Feel free to modify or add loops as you like!
Wednesday Run Club
All runners and walkers welcome!
Varying distances from 1 mile to 5 mile.