“Run Less Run Faster” Training Program

Livestrong Austin Marathon and Half Marathon

and/or

ARC Decker Challenge Training

The Austin Runners Club (ARC) is pleased to offer an exclusive, focused training program

that is FREE for our members planning to run a winter marathon.

This ARC offering will be based on the guidance of the innovative FIRST training techniques.  Hailed by the Wall Street Journal, the unique Furman Institute of Running and Scientific Training (FIRST) philosophy makes running more accessible and limits overtraining and burnout while producing faster race times.

The key feature of the detailed training plans for the marathon and half marathon is the “3plus2” program, which each week consists of:

• 3 quality runs, including track repeats, a tempo run, and a long run, which are designed to work together to improve endurance, lactate-threshold running pace, and leg speed
• 2 aerobic cross-training workouts, such as swimming, rowing, or pedaling a stationary bike, which are designed to improve endurance while helping avoid burnout

Key Points of ARC’s Run Less Run Faster Training Program:

• 1^st run begins on  Tuesday, August 2, 2011, but you can join the training group at any time
• Individual training plan with pace goals based on current fitness level
• For those marathoners so inclined, an individualized Boston Qualifying training pace will be provided for each workout
• Three group workouts per week (details below)

• o   Track Workout -  Tuesday at O. Henry Middle School on Exposition Blvd (5:55pm)
• o   Tempo Run -  Thursday at O. Henry Middle School on Exposition Blvd (5:55pm)
• o   Long Run – Choose either Saturday OR Sunday morning starting at 7:00 am at the zero mile marker on Lady Bird Lake Trail in front of Auditorium Shores
• ·         COST - FREE for ARC members - cost to join ARC is $30/year for an individual or $40 year for families
• ·         ARC member discounts can easily cover membership cost!!!

See the other side for a full list of the GREAT ARC Member Discounts!!!

Selected ARC Member Discounts

RUNNING STORES

·         15% off purchases at Runtex.

·         10% off purchases at Rogue Equipment. Please show your membership card

·         10% off purchases at Hill Country Running Company.

·         10% off purchases at Texas Running Company Please show your membership card

·         10% off purchases (excluding electronics and specials) at Luke's Locker

·         10% off at Jack & Adams Bicycles

·         15% of online at Running Warehouse, use ARC discount code AUSTIND in the "Redeem Coupon Code" box

HEALTH/NUTRITION/FITNESS

·         15% off at Max Muscle sport nutrition shop

·         10% off at Lane Four, Round Rock

·         10% of initial consultation OR initial package at Marquette Nutrition & Fitness

·         10% off any single service at Spa Réveil at the Domain.  Also, Special ARC package priced exclusively for ARC members, which includes massage, hydrotherapy and day use of the steam room.  

·         20% off all Chiropractic and Acupuncture Services at Motion Chiropractic. Dr. Manger and Dr. Hamburger treat conditions of all sorts, especially those related to running and various athletic activities. For an appointment, call 512-258-8880.

·         10% discount at ALaVie Fitness. Certified personal trainers who lead a four-week program where they will challenge you and provide the support you need to sustain your commitment to your fitness.

·         10% off Chiropractic, Physical Therapy, and Massage Services at Dynamic Health Center.

·         15% off soft orthotics at Foot Dynamics, Georgetown´s Running Store

·         10% off all remodeling and handyman services at Case Handyman & Remodeling.

·         $10 off any service of at least 60 minutes every Sunday-Thursday at MYO Massage

·         $10 off every hour massage at The Austin Bodyworker

RACES

·         Discounts on an assortment of Central Texas race application fees. Check out our events calendar listings for races offering discounts.

WHAT A DEAL!!!

Where else can you pay $30 and get more than that in cash discounts and get an exclusive opportunity to participate in one of the hottest training approaches in recent years?

For more information, or to register for this training program, contact vicepresident@austinrunners.org or go to www.austinrunners.org.