Month: April 2023

Moosletter — Week of April 23rd

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Formal

We hope everyone that went to Formal had an great night! It was amazing seeing everyone all dressed up. Congratulations to those won a awards, and a huge thank you to those helped plan and made that night a reality.

Here is a link to pictures, please add your photos if you took some!

If you missed the awards, here's a quick recap:

  • Rookie Cow: Kalea Zeender + Liam Beran
  • Freshman Cow: Lily Hamacher + Bennett Kinney
  • Social Cow: Claire Miller + Alex Edwards
  • Most Improved Cow: Brenden Dieter + Stephanie Rathkamp
  • Behind the Scenes Cow: Matt Stilling
  • MVP Distance: Sammie Corning + Alex Beckerman
  • MVP Sprints/Field: Claire Biegalski + Jordan Ranum
  • Leadership Cow: Emma Hudson
  • Community Cow: Brock Thompson
  • Ironman Award: Tommy Dougherty
  • Cutest Cow: Grant Dilla
  • Jump Her? I Hardly Know Her: Duncan Lawler
  • Breadstick Champions: Ethan Sefkar + Owen DeWitt
  • Team Grandparents: Greig Dimailig + Marwan Lloyd
  • Sickest Whip: Alex Marrione
  • Team Princess: Jaecan Fratzke

Meets

Time to sign up for the last meet of the year!

Sign-ups for the Eagle Open (Friday, May 12) can be found here. Registration closes on Friday, May 5th at 11:59 p.m.

Don't miss out on your last opportunities to compete this year!

Volunteering

We've got some great opportunities to volunteer coming up!

RACE
This program pairs volunteers up with a youth on the autism spectrum to run around Picnic Point. It's an amazing experience! Sessions will be held 9-10 a.m. on Saturdays at the Picnic Point trail entrance.

Great Midwest Ragnar Relay - 05/13
The Ragnar Relay is a long-distance relay race covering 200 miles. This year, it ends in Madison! WTC will be helping out at the finish line from 1-10 p.m. Please sign up, as this event will help the club a lot with fundraising!

If you want to sign up for either of these activities, please do so on the volunteer spreadsheet!

SPRINTS/FIELD WORKOUTS

SPRINTS: Meet at McClimon at 6:00 M+W, Mid-Distance Hill at 6:00 p.m. T, and the band field at 6:00 R

Day Workout
Monday (4/24)

Warm up and 2 accels
Everyone: 4x3 hurdle hops
Hurdlers: Hurdle drills, 100/110H: 4-5 starts over 5 hurdles, 400H: 1x450m with hurdles 1, 3, 5, 7, 9, 10 12-15 min rest, 1x100 no hurdles
Jumpers: bounding, approaches and popups, short approach jumps, 2x150m @80% 4 mins rest, HJ: skips for height, takeoff drills, circle runs, approaches, bridge drills, 2x150m @80% 4 mins rest
Sprinters: block starts, then short sprints: 2x150 full effort with 8 min rest, long sprints: 1x450 12-15 min rest, 1x150, 3x4 nordic curls (have a partner hold your ankles and put your knees on a soft mat)
Cooldown, stretch and core
Tuesday (4/25)

Warm up
Hill sprints
4-6 reps with 4 mins rest in between
20m Lower leg strength/rehab circuit:
Toe walks (straight), Heel walks (straight), Toe walks (toes out), Heel walks (toes out), Toe walks (toes in), Heel walks (toes in)
Wednesday (4/26)

Hurdle Mobility:
2 legs in each 2x
1 leg in each 2x
Lateral (each way once)
Backwards, 2 legs in each 2x
Over/unders (each way once)
Hurdlers: Hurdle drills, Block starts over hurdles
Jumpers: LJ/TJ: bounding, approaches, short approach jumps HJ: skips for height, takeoff drills, circle runs, approaches, bridge drills
Sprinters: block starts, 3x20 with blocks, 3x30 3 pt start, 3x40 3pt start
Cooldown, stretch and core
Thursday (4/27)

Warm up and 2 accels
Turf workout:
If competing Fri 2-4 x 60m strides
If not competing: 4-6 x 30m sled pulls
20m Lower leg strength/rehab circuit:
Toe walks (straight), Heel walks (straight), Toe walks (toes out), Heel walks (toes out), Toe walks (toes in), Heel walks (toes in)
Cooldown, stretch and core

DISTANCE WORKOUTS

DISTANCE: Meet at Engineering Hall at 5:30 p.m. Mon-Thur, 9:00 a.m. Sun

Day Workout
Monday (4/24) Mid-distance workout if racing @ Whitewater
2-3 mile easy warmup + drills and a few strides
2x400m @ mile effort w/ 45-60 seconds rest, 4x200m @ mile down to 800m pace w/ 200m jog rest
1-2 mile cooldown

Long-distance workout if racing @ Whitewater
2-3 mile easy warmup + drills and a few strides
800m @ 5k effort, 300m jog, 2x400, 2x200 @ 5k down to 1mile effort w/ 200m jog in between
1-2 mile cooldown

Middle Distance & Distance Combined Workout if racing @ Crazylegs
2-3 mile easy warmup + drills and a few strides
4-5 x 1K @ threshold effort (10k-half marathon pace), 4 x 30 sec hills (Observatory or similar graded hill) with slow jog down recovery.
90 seconds slow jog rest between 1k’s - *finish near a hill*, 3-5 minutes rest after the final 1k repeat, then run 4 x 30 sec hill repeats @ 3k-mile effort with at least 60 seconds jog down recovery
1-2 mile cooldown

Ancillary: Medball Circuit #1, Core #1
Tuesday (4/25) Recovery Day
3-7 miles easy or Light Cross Training

Ancillary: none
Wednesday (4/26) Competing @ Whitewater
Easy distance run + fartlek strides
5-8 miles easy + 8 x 20sec fartlek strides @ mile effort (40 sec easy jog rest) during the end of the run.

Ancillary: General Strength #1-4 (pick 1-2 circuits)

Competing @ Crazylegs
Light Fartlek Workout
2-3 mile easy warmup + drills and a few strides
1’-2’-3’-’3’-2’-1’ Fartlek w/ 1’ jog rest in between
Effort should be ~goal 8k race effort. Start out relaxed and work the pace down a bit over the second half.
1-2 mile cooldown

Ancillary: General Strength #1-4 (pick 1-2 circuits)
Thursday (4/27) Competing @ Whitewater
Easy pre-meet
3-5 miles with 2-4 light strides

Competing @ Crazylegs
Flex Day
a few miles of easy running, light cross training, or off

Ancillary: *Optional General Strength Circuit (1-4) x1*
Friday (4/28) Drake Alternative Meet @ UW-Whitewater

If competing @ Crazylegs
Easy pre-race
3-5 miles with 2-4 light strides

Ancillary: Hip/Glute Circuit #2
Saturday (4/29) Crazylegs Classic

If you competed @ Whitewater
Flex Day
a few miles of easy running, light cross training, or off

Ancillary: *Optional General Strength Circuit (1-4) x1*

If you didn’t compete in either race
Long Run
8-12 miles easy

Ancillary: Hip/Glute Circuit #2
Sunday (4/30) If you competed @ Crazylegs
Flex Day
a few miles of easy running, light cross training, or off

Ancillary: *Optional General Strength Circuit (1-4) x1*

Whitewater competitors & those who didn’t compete
Base Run + Strides
4-8 miles easy w/ 4-6 strides

Ancillary: General Strength Circuit (1-4) x1*

Join us

To become a member of the Wisconsin Track Club, please register with us on IMLeagues and fill out all three required forms. Additionally, please pay membership dues for the season by sending $30 to @WiscoTC on Venmo.

Join Slack, Strava, and Facebook groups.

To learn more about us, check out these slides. 

We hope you come out to train, race, and socialize with us!

Thanks for checking out this week's Moosletter! It was great to see you all in your nicest outfits!

Moosletter — Week of April 16th

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NIRCA nationals

Congratulations to everyone who competed at Nationals!

The women's team came in 5th and the men's team came in 9th. A big thank you to those who came out and helped us get a top 10 finish for both teams!

Here are links for the results and pictures.

Awards

The Wisconsin Track Club is a democracy, and it's time to exercise your right to vote. At our formal banquet we will be giving out awards for the following categories:

Rookie Cow, Social Cow, Most Improved, Behind the Scenes Cow, MVP, Leadership Cow, Superlative Award Nomination

Make sure to have your voice heard by voting in the form by  9 p.m. on Thursday, April 20th.

Shell Closing

Unfortunately, UW-Madison Athletics is claiming a new victim this week. The Shell's final day will be Wednesday, April 19th. Due to this, sprints practice will be meeting at 5:30 at the Mid-Distance Hill on Thursday.

TikTok

The club now has it's own TikTok account! Make sure to follow for fun short-form videos from the Wisconsin Track Club! We've already got 143 likes on our first post, does that count as going viral?

Meets

Time to sign up for the last few meets of the year!

Sign-ups for the Drake Alternative (Friday, April 28) and the Eagle Open (Friday, May 12) meets are found here. Registration for the Drake Alternative closes this Friday, April 21 at 11:59 p.m., and the same happens for the Eagle Open on Friday, May 5th at 11:59 p.m.

Don't miss out on your last few opportunities to compete this year!

Formal

Formal is this upcoming weekend! Get excited, and dust off your fancy clothes. We will take a bus to Maple Bluff Country Club, eat dinner, give out awards, take pictures, and look back on a great year of competing. Get full information here.  We're excited to see a bunch of dressed up cows!

Volunteering

We've got some great opportunities to volunteer coming up!

RACE
This program pairs volunteers up with a youth on the autism spectrum to run around Picnic Point. It's an amazing experience! Sessions will be held 9-10 a.m. on Saturdays at the Picnic Point trail entrance.

Great Midwest Ragnar Relay - 05/13
The Ragnar Relay is a long-distance relay race covering 200 miles. This year, it ends in Madison! WTC will be helping out at the finish line from 1-10 p.m. Please sign up, as this event will help the club a lot with fundraising!

If you want to sign up for either of these activities, please do so on the volunteer spreadsheet!

SPRINTS/FIELD WORKOUTS

SPRINTS: Meet at the Shell at 5:30 p.m. M+T, McClimon at 6:00 W, Mid-Distance Hill at 5:30 R

Day Workout
Monday (4/17)

Warm up and 2 accels
8-12 x 200 @ 70-75% (should be relaxed)
Rest: 3 minutes
20m Lower leg strength/rehab circuit:
Toe walks (straight), Heel walks (straight), Toe walks (toes out), Heel walks (toes out), Toe walks (toes in), Heel walks (toes in)
Cooldown, stretch and core
Tuesday (4/18)

Warm up and 2 accels
Everyone: 4x3 hurdle hops
Hurdlers: Hurdle drills, 2-3 x 30m sled pulls
Jumpers: LJ: 3-4 x 20m alternating bounds with bands, run throughs + pop ups, short approach jumps, TJ: 3-4 x 20m alternating bounds with bands, run throughs with full speed 1st phase, then phases 1-2, short approach jumps HJ: 3-4 x 20m alternating bounds with bands, skips for height, takeoff drills, circle runs, approaches, bridge drills
Sprinters: 4-6 x 30m sled pulls, 3x4 nordic curls (have a partner hold your ankles and put your knees on a soft mat)
Cooldown, stretch and core
Wednesday (4/19)

Warm up and 3-4 accels (2 in flats 1-2 in spikes)
Option 1:
150, 45 sec rest, 150 full effort
Option 2:
300, 45 sec rest, 150 full effort
20m Lower leg strength/rehab circuit:
Toe walks (straight), Heel walks (straight), Toe walks (toes out), Heel walks (toes out), Toe walks (toes in), Heel walks (toes in)
Cooldown, stretch and core
Thursday (4/20)

Warm up and 2 accels
Hurdle Mobility:
2 legs in each 2x
1 leg in each 2x
Lateral (each way once)
Backwards, 2 legs in each 2x
Over/unders (each way once)
Hurdlers: Drills, Block starts over hurdles
Jumpers: LJ/TJ: bounding, approaches, short approach jumps HJ: skips for height, takeoff drills, circle runs, approaches
Sprinters: block starts, 3x20m with blocks, 3x30m 3 pt start, 3x40m 3 pt start, handoffs if you’re doing relays

DISTANCE WORKOUTS

DISTANCE: Meet at Engineering Hall at 5:30 p.m. Mon-Thur, 9:00 a.m. Sun

Day Workout
Monday (4/17) Mid-distance & Long-distance combined
Hill Circuits
2-3 mile easy warmup + drills and a few strides
2x(15”, 30”, 45”, 60” hills) @ 3k effort, ez jog down recovery in between reps, 3-5’ rest b/t sets
1-2 mile cooldown

Ancillary: Medball Circuit #1, Core #1
Tuesday (4/18) Recovery Day
3-7 miles easy or Light Cross Training

Ancillary: none
Wednesday (4/19) Mid-distance workout
Race Pace
2-3 mile easy warmup + drills and a few strides
3x800m w/ 5 min rest (first rep @ 3k effort, last two at mile effort)
1-2 mile cooldown

Long-distance workout
Race Pace
2-3 mile easy warmup + drills and a few strides
Continuous alternation workout. 4800m (~3 miles) of total work.
4x(800m @ 5k pace, 400m steady effort). Focus on finding your 5k rhythm, while also not “letting off the gas” too much during the steady effort portions.
1-2 mile cooldown

Ancillary: General Strength #1-4 (pick 1-2 circuits)
Thursday (4/20) Recovery Day
3-7 miles easy or Light Cross Training

Ancillary: barefoot circuits 1&3 (see previous weeks for exercises)
Friday (4/21) Base Run + 4-6 strides
6-9 miles easy with 4-6 x 100m strides at the end of the run.

Ancillary: General Strength Circuit (1-4) x1*
Saturday (4/22) Long Run w/ 2x(90s-60s-45s-30s) Fartlek
8-12 miles total distance run. Once you’re ~halfway through the long run, begin fartlek work.
Rest is equal to the rep. Longer reps should be closer to 5k-10k effort and then gradually work the pace down closer to mile effort on the shorter intervals. 2 minute easy jog in between sets.
Example: 90sec @10k effort (90 sec jog rest), 60sec @5k effort (60 second jog rest),.......etc.

Ancillary: Hip/Glute Circuit #1
Sunday (4/23) Recovery Day + Strides
3-7 miles easy w/ 6-8 strides

Ancillary: General Strength Circuit (1-4) x1*

Join us

To become a member of the Wisconsin Track Club, please register with us on IMLeagues and fill out all three required forms. Additionally, please pay membership dues for the season by sending $30 to @WiscoTC on Venmo.

Join Slack, Strava, and Facebook groups.

To learn more about us, check out these slides. 

We hope you come out to train, race, and socialize with us!

Thanks for checking out this week's Moosletter! We hope you had fun at Nationals, and are ready for the big night this Saturday!

Moosletter — Week of April 9th

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Formal

Formal is coming up soon, so don't forget to sign up! The big day is Saturday, April 22nd. Come out for a fun way to cap off the school year. We will take a bus to Maple Bluff Country Club, eat dinner, give out awards, take pictures, and look back on a great year of competing. Full information can be found here and you can sign up here  until Thursday, April 13th. Make sure to sign up before it's too late!

nationals

Get excited for Nationals this weekend!

The club is heading for Olivet, Michigan to compete against NIRCA club teams from all across the country. Bring your A-game and make Wisconsin proud!

Volunteering

We've got some great opportunities to volunteer coming up!

RACE
The Spring RACE sessions has officially started! This program pairs volunteers up with a youth on the autism spectrum to run around Picnic Point. It's an amazing experience! Sessions will be held 9-10AM on Saturdays at the Picnic Point trail entrance!

Great Midwest Ragnar Relay - 05/13
The Ragnar Relay is a long-distance relay race covering 200 miles. This year, it ends in Madison! WTC will be helping out at the finish line from 1PM to 10 PM. Please sign up, as this event will help the club a lot with fundraising!

If you want to sign up for either of these activities, please do so on the volunteer spreadsheet!

Fun Long Run

Last Saturday the cows met for a morning long run that started with a scavenger hunt at the zoo and finished with Gotham Bagels! We hope everyone who came out had a good time.

Cow cast

The next Cow Cast will be this Thursday at 8 p.m.! Tune in on the Instagram to hear a recap of the season so far, get a preview of upcoming meets, get information on socials, and find out who the secret special guests are.

SPRINTS/FIELD WORKOUTS

SPRINTS: Meet at the Shell at 5:30 p.m. T+R, McClimon at 6:00 M+W

Day Workout
Monday (4/10)

Warm up and 2 accels

4-6 x 150 @ 80%

Rest: 3 minutes

20m Lower leg strength/rehab circuit:

Toe walks (straight), Heel walks (straight), Toe walks (toes out), Heel walks (toes out), Toe walks (toes in), Heel walks (toes in)

Cooldown, stretch and core
Tuesday (4/11)

Warm up and 2 accels 

Everyone: 4x3 hurdle hops

Hurdlers: Hurdle drills, block starts over hurdles

Jumpers: LJ: bounding, landing drills, approaches + pop ups, short approach jumps, TJ: approaches, landing drills, short approach jumps HJ: skips for height, takeoff drills, circle runs, approaches, bridge drills

Sprinters: block starts, handoffs, 4x20m with blocks, 4x30m 3 pt start, 3x4 nordic curls (have a partner hold your ankles and put your knees on a soft mat)

Cooldown, stretch and core
Wednesday (4/12)

Warm up and 3-4 accels (2 in flats 1-2 in spikes)

2x150m full effort, 8-10 min rest

20m Lower leg strength/rehab circuit:

Toe walks (straight), Heel walks (straight), Toe walks (toes out), Heel walks (toes out), Toe walks (toes in), Heel walks (toes in)

Cooldown, stretch and core
Thursday (4/13)

Warm up and 2 accels

Hurdle Mobility:

  • 2 legs in each 2x

  • 1 leg in each 2x

  • Lateral (each way once)

  • Backwards, 2 legs in each 2x

  • Over/unders (each way once)

Hurdlers: Block starts over hurdles

Jumpers: LJ/TJ: approaches, short approach jumps HJ: takeoff drills, approaches

Sprinters: block starts, handoffs

DISTANCE WORKOUTS

DISTANCE: Meet at Engineering Hall at 5:30 p.m. Mon-Thur, 9:30 a.m. Sat

Day Workout
Monday (4/10) Mid-distance Alternating Pace Work + 150m Buildups: 

     2-3 mile easy warmup + drills and a few strides

  • 1700, 1300m w/ 5 min rest in between (alternating 200m steady - 200m @1mi effort- finishing with extra 100m kick on the final segment)

For example: 900m interval - 200m steady, 200m mile, 200m steady, 200m mile, 100m KICK

  • Following the alternating work, run 4x150m buildups - each 50m faster than the previous one (ex. 1500m, 800m, 400m effort), easy walk back recovery

     1-2 mile cooldown

Long Distance Alternating Pace Workout:

     2-3 mile easy warmup + drills and a few strides

  • 1700m, 1300m, 900m w/ 5 min rest (alternating 200m steady - 200m @1mi effort - finishing with extra 100m kick on the final segment)

For example: 900m interval - 200m steady, 200m mile, 200m steady, 200m mile, 100m KICK

     1-2 mile cooldown

Ancillary: Medball Circuit #2, Core #2
Tuesday (4/11) Easy Recovery Run 

3-7 miles easy 

Ancillary: General Strength Circuit (1-4) x1
Wednesday (4/12) Mid Distance

Easy-moderate paced 3-7 mile run with 4-6 x 30” pickups (1’ recovery) towards the end of the run

Long Distance

Easy-moderate paced 5-10 mile run with fartlek pickups during the second half of the run (2x90”, 2x60”, 2x45”, 2x30” with equal recovery)
Thursday (4/13) Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: barefoot circuits 1&3 (see previous weeks for exercises)
Friday (4/14) NIRCA Nationals Competitors

Easy pre-meet 

3-5 miles with 3-4 light strides

Not racing NIRCA Nationals: Base Run + 4-6 strides

6-9 miles easy with 4-6 x 100m strides at the end of the run. 

Ancillary: General Strength Circuit (1-4) x1*
Saturday (4/15) NIRCA Outdoor Nationals @ Olivet College

Not racing NIRCA Nationals: Long Run

Easy Long run, 8-13 miles, with an option for the second half to be faster if you’re feeling good. 

Ancillary: Hip/Glute Circuit #2
Sunday (4/16) NIRCA Outdoor Nationals @ Olivet College

Not racing NIRCA Nationals: Flex Day

A few miles of easy running, light cross training, or off. Emphasize recovery today. Tomorrow’s workout will be challenging. 

Ancillary: *Optional General Strength Circuit (1-4) x1*

Join us

To become a member of the Wisconsin Track Club, please register with us on IMLeagues and fill out all three required forms. Additionally, please pay membership dues for the season by sending $30 to @WiscoTC on Venmo.

Join Slack, Strava, and Facebook groups.

To learn more about us, check out these slides. 

We hope you come out to train, race, and socialize with us!

Thanks for checking out this week's Moosletter! Good luck at Nationals!

Moosletter — Week of April 2nd

Formal

Time to get fancy! Formal will be on Saturday, April 22nd, and will be a fun way to cap off the school year. We will take a bus to Maple Bluff Country Club, eat dinner, give out awards, take pictures, and look back on a great year of competing. Full information can be found here and you can sign up here  until Thursday, April 13th.

Pioneer OPener

Great job to everyone who competed in the Pioneer Opener this weekend! Here are the links to results and photos.

Meet Spotlight: Tommy Dougherty set personal records in all 5 events he entered: the 3000m steeple, 110m hurdles, 800m, 400m hurdles, and the 5000m.

Outdoor Practice

Some thought it was impossible, but Madison is actually starting to heat up. With warmer temperatures comes outdoor practices, so get excited to start using the McClimon track!

Women's Yoga

Thank you to everyone who came out to the women's yoga session, we hope you had a good time and got a fun workout in!

Make sure to join the wtc-women channel in the Slack to not miss out on future women-only activities!

Fun Long Run

Next Saturday, April 8th, we're doing a fun long(ish) run. We are going to the zoo, doing a scavenger hunt, and then running to Gotham Bagels for bagels.

Meet at Engineering hall at 9:30 to participate!

SPRINTS/FIELD WORKOUTS

SPRINTS: Meet at the Shell at 5:30 p.m. T+R, McClimon at 6:00 M+W

Day Workout
Monday (4/3)

Warm up and 2 accels

8-12 x 200 @ 70-75% (should be relaxed)

Rest: 3 minutes

20m Lower leg strength/rehab circuit:

Toe walks (straight), Heel walks (straight), Toe walks (toes out), Heel walks (toes out), Toe walks (toes in), Heel walks (toes in)

Cooldown, stretch and core
Tuesday (4/4) Warm up and 2 accels

Everyone: 4x3 hurdle hops

Hurdlers: Hurdle drills, 2-3 x 30m sled pulls

Jumpers: LJ: 3-4 x 20m alternating bounds with bands, run throughs + pop ups, short approach jumps, TJ: 3-4 x 20m alternating bounds with bands, run throughs with full speed 1st phase, then phases 1-2, short approach jumps HJ: 3-4 x 20m alternating bounds with bands, skips for height, takeoff drills, circle runs, approaches, bridge drills

Sprinters: 4-6 x 30m sled pulls, 3x4 nordic curls (have a partner hold your ankles and put your knees on a soft mat)

Cooldown, stretch and core
Wednesday (4/5)

Warm up and 3-4 accels (2 in flats 1-2 in spikes)

Option 1: 

150, 45 sec rest, 150 full effort

Option 2:

300, 45 sec rest, 150 full effort

20m Lower leg strength/rehab circuit:

Toe walks (straight), Heel walks (straight), Toe walks (toes out), Heel walks (toes out), Toe walks (toes in), Heel walks (toes in)

Cooldown, stretch and core
Thursday (4/6)

Warm up and 2 accels

Hurdle Mobility:

  • 2 legs in each 2x

  • 1 leg in each 2x

  • Lateral (each way once)

  • Backwards, 2 legs in each 2x

  • Over/unders (each way once)

Hurdlers: Drills, Block starts over hurdles

Jumpers: LJ/TJ: bounding, approaches, short approach jumps HJ: skips for height, takeoff drills, circle runs, approaches

Sprinters: block starts, 3x20m with blocks, 3x30m 3 pt start, 3x40m 3 pt start, handoffs if you’re doing relays

DISTANCE WORKOUTS

DISTANCE: Meet at Engineering Hall at 5:30 p.m. Mon-Thur, 9:30 a.m. Sat

Day Workout
Monday (4/3) Mid-distance workout

Mile pace intervals

       2-3 mile easy warmup + drills and a few strides

3x(600-200) @ mile pace w/ 60 sec rest, 4min rest b/t sets (work into this - meaning, it’s okay if the first set is a little slower (3k-mile effort), strive for mile effort on the second and third set

         1-2 mile cooldown

Long-distance workout

5K pace intervals

          2-3 mile easy warmup + drills and a few strides

2x(800-800-400) @ 5k pace w/ 45-60 seconds rest, 3-4 min b/t sets

        1-2 mile cooldown

Ancillary: Medball Circuit #1, Core #1
Tuesday (4/4) Base Run + 4-6 strides

3-7 miles easy with 4-6 x light 100m strides at the end of the run. 

Ancillary: General Strength Circuit (1-4) x1*
Wednesday (4/5) Mid-distance

Pace Variation Fartlek

        2-3 mile easy warmup + drills and a few strides

2x90 sec (5k effort), 2x60 sec (3k-mile effort), 2-4x30 sec (mile effort), 2x15 sec (FAST) 

*rest is equal to the length of the rep*

       1-2 mile cooldown

Long-distance

8-6-8 Threshold + Interval Work

       2-3 mile easy warmup + drills and a few strides

8min @ Threshold (10k-half marathon effort), 6 minutes easy, 8min @ Threshold + 2-4x30 sec (mile effort) w/ 60 sec rest,, 2x15 sec (FAST) w/ 45 sec fast      

1-2 mile cooldown

Ancillary: General Strength #1-4 (pick 1-2 circuits)
Thursday (4/6) Recovery Day 

3-7 miles easy & barefoot circuits 1&3 (see previous weeks for exercises)
Friday (4/7) Base Run + Fartlek Strides

4-8 miles easy w/ 6-8 x 20/40 fartlek strides (20” stride, 40” ez jog)

Ancillary: General Strength Circuit (1-4) x1*
Saturday (4/8) Long Run

8-14 miles + 6x45sec surges at the end (90 seconds jog rest)

Ancillary: Hip/Glute Circuit #1

or

Scavenger hunt and bagel run
Sunday (4/9) Day Off

Join us

To become a member of the Wisconsin Track Club, please register with us on IMLeagues and fill out all three required forms. Additionally, please pay membership dues for the season by sending $30 to @WiscoTC on Venmo.

Join Slack, Strava, and Facebook groups.

To learn more about us, check out these slides. 

We hope you come out to train, race, and socialize with us!

Thanks for checking out this week's Moosletter! We hope to see you dressed up and fancy for Formal!