Upcoming Events
Wednesday Run Club
All runners and walkers welcome!
Varying distances from 1 mile to 5 mile.
Goodwood Park 1/4/440 yards Mile intervals
Those of you experience runners that have worked out all summer remember that we are on our usual gradual build up to bring everyone along with us.
Everyone do the 1 mile warm up down Esplanade, right on Audubon and left on Seven Oaks to Goodwood Park.
3 Mile Walk - do the 1 mile warmup with everyone else. At the park walk 4 laps since each one it ½ mile
WORKOUT AFTER WARMUP
Run 4-6 ¼ Mile which is the same as 440 yards.
Finish the the Goodwood loop easy running to recover.
Goal pace - we talked Saturday about starting to talk goal half and full marathon pace. Even if you are running the FULL MARATHON determine what you would have as a GOAL HALF MARATHON PACE for purposes of some of the upcoming workouts.
Pace for this workout.
Run first 2-3 440s at a moderately fast pace to see where you are and loosen up
2nd 2-3 440s TRY TO RUN IN MINUTES/SECONDS WHAT YOU WOULD RUN THE HALF MARATHON IN HOURS/MINUTES.
Example: 2 hour goal Half Marathon = 2 minute 440
1:45 goal Half Marathon = 1:45 minute and seconds 440
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.**
Counterspace Coffee Tempo Cutdown Run and Walk
This type of workout is a Tempo Cutdown!
This is where some of you runners will have several options depending on your goals. If you have questions on where you should be feel free to email me jenni@varsityrunning.com.
out and back to the Water Stop using of the first 2 miles of this route
6 Miles *use bike path off Ormandy
Steady run for 3 miles then cutdown the pace per mile at least 1 second in miles 3-6.
Cutdown means each mile should be faster than the one before it.
8 Miles **use bike path off Ormandy
I would recommend the 8 for the experienced runners who are not ready to move up to 10 miles yet. The quality miles at the end are important.
Steady run for 4 miles then cutdown the pace per mile at least 1 second in miles 4-8.
Cutdown means each mile should be faster than the one before it.
10-12 Miles(come early and run 2 miles for 12 Miles)
Steady run for 6 miles then cutdown the pace per mile at least 1 for the last 4 miles
Cutdown means each mile should be faster than the one before it.
Hydration for all will be at the bottoms of Kleinert at Parker.
Note the long runs pass by the stop twice.
I’ll leave the small cooler on Ormandy near the bike path for late in the run.
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 – 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
View Event →
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.
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.
St. Aloysius Run
This route has the opportunity to get water at David Butler’s out and back….plus the main hydration at the Kenilworth sign.
8 Miles with Sweetbriar Turn for shade
It’s about 5 Miles out and back to D Butler water stop
VSNO/VSLV – Audubon Park with VS stop
View Event →
Highland School Circle 220s
Nothing super challenging. Just continuing to get back into the groove in the heat.
Longer warm up on the first 1.5 of Fat Boy.
4-8 × 220 with finish the loop recovery. It need not be a cut down this workout.
Cool down.