QUICK IMPORTANT DATES:
VIRTUAL MEET & GREET: Monday, September 14th @ 8:30pm
VIRTUAL CORE: Every Friday @ 6pm
QUICK IMPORTANT LINKS:
Facebook Page: If you are not a member, request to join!
Instagram Page
| IMPORTANT INFO |
JOIN IMLEAGUES
Rachel just posted about this on the facebook page but make sure to join IMLEAGUES and not WIN when signing up for track club. CLICK RIGHT HERE for instructions on how to join Wisconsin Track Club. For more information feel free to visit our website or message any of our board members!
https://www.imleagues.com/spa/team/399a8edc101d4cda980e18b71b2bf4f7/home
MEET AND GREET WITH YOUR FELLOW COWS
Tomorrow night we will have a virtual meet and greet! This is for ALL cows. We will separate into break out rooms and you will get to see some familiar and new faces! There will be some icebreakers led by your board members:) BE THERE
https://uwmadison.zoom.us/j/98377911377
VIRTUAL CORE EVERY FRIDAY AT 6PM
Just like over quarantine, we will be having a virtual core session every Friday at 6pm! Here is the zoom link to join our VP's in crushing some quick ab workouts. It was a great time last week and I loved seeing all your familiar faces!
Meeting ID: 817 1574 9977
Passcode: 6cBR28
| WORKOUTS |
Our coaches have put together training plans to stay in shape until we are all able to workout together. Here is a link to the distance training plan and here is a link to the sprinter training plan.
| Monday: | Tuesday: | Wednesday: | Thursday: | Friday: | Saturday: | Sunday: | |
| Distance | Easy flush out run 30-75 minutes
|
Warm-up
1x 400 ALL OUT. Full recovery. 4-8x 1200s at best sustainable pace. Recovery time = half of your interval time 5 minutes easy jogging 1x 200 ALL OUT Warm-down
|
Easy flush out run 30-75 minutes
|
Warm-up
6-10x 400s at mile pace. Recovery time = 1min between each. Bump it up to 1.5 minutes if failing to make pace. Warm-down 4-6 strides at end |
Easy run or cross-train |
Long run 50-120 minutes. Include a hard tempo of ¼ the time of your total long run time. Try to sustain a pace that is your 5k time + 20-30” per mile. |
Cross-train, easy endurance run or OFF |