QUICK IMPORTANT DATES:
WORKSHOP: Tuesday, February 12th @ 7 in Nat 1140
PANTHER TUNE UP: Saturday, February 16th
Valentine's Day 😉
QUICK IMPORTANT LINKS:
Facebook Page: If you are not a member, request to join!
Meet Sign Up
Volunteer Sign Up
WIN page (membership stuff)
| IMPORTANT INFO |
Workshop info
The Workshop will take place on Tuesday, February 12th @ 7pm in NAT 1140. Long distance and mid distance practice will be moved to 4:30 and sprinters practice is canceled. This workshop is mandatory.
big dawg meet canceled, now competing in panther tune up
The Big Dawg Invitational has been canceled and we are now competing at the Panther Tune Up at UW Milwaukee. For those of you who signed up to compete, keep a heads up for an email from Luke about more information regarding the meet change.
| WORKOUTS |
| Monday: | Tuesday: | Wednesday: | Thursday: | Friday: | Saturday: | Sunday: | |
| Long Distance | 5k 4-6x 800m @ 5k RP equal rest (2:30-3:30)
3k 4-6x 600m @3k RP equal rest (2:20-3:30) 4-6x 200m ins and outs |
Recovery run (3-4 tiers from 30 minutes timed to 8 miles)
4-6x Strides |
Alternators 600m cruise 200m surge (10k-5k pace) x5-6
10s-30s |
Recovery run (3-4 tiers from 30 minutes timed to 8 miles)
4-6x Strides |
3-6 miles (easy aerobic)
4-6x strides |
PANTHER TUNE UP | Long run 70-90 minutes (9-12 miles) end with 5x hill sprints |
| Mid Distance | 2-3x(3x300) 90sec rest b/w reps, 4 min rest b/w sets @ 800m RP
4-6x 200m ins and outs |
Recovery run (3-4 tiers from 30 minutes timed to 8 miles)
4-6x Strides |
Alternators 400m cruise 100m surge (~5k pace-1500m) x5
10s-30s |
Recovery run (3-4 tiers from 30 minutes timed to 8 miles)
4-6x Strides |
3-6 miles (easy aerobic)
4-6x strides |
PANTHER TUNE UP | Long run 45-60 minutes (5-8 miles) end with 5x hill sprints |
| Sprints | Ladder: 150, 200, 300, 200, 200, 150 @ 85% | WORKSHOP | 8 sets wall switches or easy cardio and easy striders | 3-4 x Event Runs (50m push hard, 150m at pace, 50m hard)
Event Run = 300 meters rep with 400m race tactics. |
PANTHER TUNE UP |