by Len Hill

This article is a continuation of the Willie Nelson's 10K for Farm Aid preview in the August issue of Runner Triathlete News. For more details on the Willie Nelson's 10K for Farm Aid, pick up a copy of the August issue of RTN.

It takes a lot to put on a class event like the Willie Nelson 10K for Farm Aid, and it takes a lot for runners to prepare for such an event. Run Tex, sponsor of the Willie 10K, also sponsors training programs for this and other events throughout the year, as well as recurring training/fitness programs. The following is an interview with the director of the Run Tex training programs, Steve Sisson. In the interview Mr. Sisson explains the different programs offered, their benefits, tangible and intangible, and also offers some insight into the philosophy of running and fitness.

RTN: Could you explain to me the various training programs that Run Tex offers?

Sisson: Run Tex University provides the Austin running community a wealth of training classes, from free, "all-comers" style workouts & fee based programs devoted to training athletes for particular events or focusing on specific skill-sets to a seminar series & personal training. The general idea is to create a constant, free training environment that can be transitioned into programs that prepare athletes for a specific race or race distance.

RTN: What level of runner are these geared to, and how do these training programs adjust to the different level of runners? (i.e. beginner, intermediate, advanced, etc...)

Sisson: The free training programs are organized by the ability level of the athlete. All groups meet twice a week. The courses include:
Walking- This program is designed for the walker who has no interest in transitioning into running. The emphasis is on fitness & extending the distance & time walked in a social environment.
Running 101- This is our introduction to running class. The ability level of the athlete is not a concern as we are attempting to give the first time runner an idea of what run training is all about. The workouts will improve the athlete's running endurance utilizing a combination of drills, walking & running. The participant will receive advice on running form & technique, training theories & stretching. The workouts are performed on a track & on roads at the athlete's individual pace.
Beginner- This class is designed for those runners who can run one mile without stopping & wish to increase their running duration & endurance. Workouts consist of drills, walking, running & stretching. The class will introduce the runners to tempo runs, hill work & track workouts. The total workout mileage average from 3-5 miles.
Advance Beginner-This class is designed for the runner who desires to get faster & has racing in mind. Participants should have six to eight months of consistent running prior to joining the group. The workouts consist of track, tempo & hills with the total workout mileage averaging from 5-6 miles.
Intermediate-This course is designed for individuals who are running at least 20 miles a week. You do not need to be fast to work with this group, but you should be strong enough to handle the distance & intensity of the workouts. Many of the participants compete in races &/or triathlons. Workouts consist of track, tempo, fartlek & hills, with the total workout mileage averaging from 7-10 miles.
Advanced-This class is geared towards experienced runners who want to maintain & increase speed & endurance. Most individuals are running between 30-70 miles per week or the equivalent load in triathlon training. The workouts are designed for a high level of intensity & include long intervals, tempo, steady states, progressive pace, hill work & track workouts, with a total workout mileage averaging from 7-12 miles.
Hills, Drills & Intervals-This class is designed to introduce the athlete to bio-mechanical concepts of form & efficiency in a hands on training environment. The athletes will concentrated on drills, plyometrics & resistance training as well as long intervals, tempo, steady states & track workouts, with a total workout mileage averaging from 3-7 miles. The participants are asked to be at the Intermediate level before joining this group.

The paid programs can accommodate all of these levels by separating the groups based on a time trial run at the beginning of every program to determine the current fitness level of the participants.

RTN: Specifically, describe to me the "On the Road Again" 10K training program.

Sisson: The "On the Road Again" training program is a 12 week long program designed to increase the endurance & speed levels of the runners in preparation for the Willie Nelson 10K. The runners are introduced to drills, stretching, intervals, fartlek, & steady states. The workouts are designed to expose the athlete to date pace & goal pace concepts & base their training around balancing specific timed intervals & with perceived effort runs. The group meets one day a week for a short seminar & a workout & receive a training schedule to follow throughout the week. This group is divided in to three levels: walk, run-walk & run, with a coach for each group. The athlete's have email access to their coaches throughout the program.

RTN: How many people are involved here, and how many trainers do you have.

Sisson: We currently have over 500 runners revolving through our various free programs & estimate that over 5,000 people have benefited from these biweekly workouts. Run Tex University averages between 30 & 70 participants, per program, in our paid programs. The Motorola Marathon U Training Program is our largest paid program & is expected to have around 300 runners, walkers & triathletes involved. Our coaching staff is over 50 coaches deep & includes all Run Tex employees, who are required to coach at least one training group as a part of their weekly workload. We believe this allows the community to see that Run Tex is deeply committed to fitness in general & endurance sports in particular. An organization speaks by its actions & we are committed to our community's health.

RTN: Let's say I am just a casual runner, maybe once or twice a week. Would these training programs help me out?

Sisson: The casual runner, who runs maybe once or twice a week, will find that the programs designed to prepare them for specific 5K race or the Running 101 & Beginner groups to be a great way to combine fitness & social interaction. Our programs stress "the middle way" as a concept for placing work, social life & fitness in the proper balance.

RTN: Are there any intangible benefits that you see as a result of these training programs? ( i.e. - friendships develop, health improves, community spirit improves, attitudes towards exercise improve, etc...)

Sisson: As the medical community has been saying over the last 50 years, personal fitness contributes to the community's, the nation's & the globe's collective health. By placing yourself on a consistent, balanced training program you can, in effect, make our world a better place to live. As this program becomes habit, the athlete finds their mental & emotion health significantly improves, they develop a circle of friends that include like-minded people who are concerned with their health & each others' well-being. They also find they look better, think clearer & are more effective in their daily routine. As these intangible benefits become tangible, the individual finds a prescription for living that will change their life & the lives of those around them.

RTN: After the Willie training program, what other programs are coming up?

Sisson: As I described earlier, the Motorola Marathon U Training Program is beginning on September 1st. This program will have groups for walkers, runners & we are introducing an exciting new program that uses triathlon training to prepare for a marathon. We also have a program to prepare runners & walkers for the Race for the Cure, that will begin training in mid- August. Tri Tex University is a sister of Run Tex University & they are unveiling four new triathlon training programs over the next few weeks. These include a Stroke Efficiency course & a Kids triathlon program that introduces children to the three triathlon disciplines in a fun, healthy environment. For information on these programs & others, log onto www.runtex.com & click on the Run Tex U icon. This site is being updated constantly, so put it on your favorites list.

RTN: What are the costs of the program and what do I get for that.

Sisson: The paid programs have a range of prices from $100-$225. The price increases as the amenities improve. Another factor in the price is the number of times the groups meet with their coach & the duration or the program. We believe that our programs are an incredible value. We provide a handbook or handouts which include a weekly training schedule, personalized workouts, nutritional information & other resources, email access to the coaches, bio-mechanical analysis, store discounts, a distinctive apparel product with the program's logo, & professional coaching in a friendly, helpful environment.

RTN: Tell me what you like to see happen to an individual who gets involved in the program - what are you looking for as the end result versus the initial input.

Sisson: When an individual first inquires about Run Tex University programs, we ascertain their goals & provide them a map for how to achieve these goals. Each athlete comes to the table with different needs & expectations, a different ability & motivational level & we strive to place them on a track toward achieving these expectations at their own pace. We hope that by introducing the athlete to a systematic training regimen, they develop an addiction to the good life & find that fitness is a lifestyle, not just something they dread or avoid.

RTN: What else would you like to say about the Run Tex training programs?

Sisson: I would just like to invite all RTN readers to take a look at our web site & peruse our training programs & contact me with any questions, comments or concerns at [email protected].

RTN: Is there any thing else you would like to add about the 10K for Farm Aid?

Sisson: The Willie Nelson 10K & Concert, to benefit Farm Aid, is destined to become one of the finest events on the Texas running scene. The partnership between Farm Aid and Run Tex is one that benefits the whole state, not just Austin. We hope to encourage runners & walkers around the state to come to Austin on August 25th & experience a world class event in a world class city. Come out & celebrate, & remember: Run Hard, Live Easy.