New members
If you want to join WTC, become a member on IMLeagues and fill out the three required forms (Membership Consent Form, Supplemental Health Waiver, and Wisconsin Track Club Membership Form). We do not use WIN anymore so it is important to not use that program. Please pay membership dues ($30 for the fall semester or $60 for the year) to @WiscoTC on Venmo. Members must pay dues in order to race with the club. Feel free to join Strava so you can virtually cheer on your fellow teammates of the Wisconsin Track Club!
It's never too late to join WTC! If you missed the first couple weeks of practice, no problem. Come whenever you can. See the "workouts" section at the bottom of this site for the practice schedule. If you missed the kickoff meeting, check out the slides.
We switched to slack!
WTC has switched from GroupMe to Slack. Join the Slack here.
Border battle
Volunteer with Race
Meet at the picnic point trail entrance at 9am on Saturdays to be paired up to run with a kid with autism! Sign up here.
Apparel
Apparel for the fall season is here! Check out the BSN store (closes Sept 26) and the windbreakers (closes Sept 29)! Contact @scorning@wisc.edu if you would like to purchase a jersey or if you have any questions about apparel.
| WORKOUTS |
SPRINTS: Meet at the Shell at 6:30pm on Monday and McClimon outdoor track at 6pm on Thursday.
| SPRINTS | Workout |
| Monday
Shell 6:30pm |
Warm up and 2 accels 3 sets x 4 x 50m Rest between reps: walk back Rest between sets: 4 minutes Cooldown, stretch and core
|
| Thursday
McClimon 6pm |
Short sprints: Warm up and 2 accels 6-8 x 200m @ 75% Rest: 4 minutes Cooldown, stretch and core OR long sprints: Warm up and 2 accels 3-4 x 400m @ 75% Rest: 6 minutes Cooldown, stretch and core |
| WORKOUTS |
DISTANCE: Meet at Engineering Hall at 5:30pm Mon-Thurs and 9am Sat/Sun
| DISTANCE | Workout |
| Monday | Steady Volume Day + 6x20/20 Fartlek Strides
3-8 miles easy 6x20 seconds at mile effort, 20 seconds very slow jog. This is meant to be challenging and get your HR up, but the overall volume of high paced effort is quite low.
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| Tuesday | Threshold Work + 20-second pickups @ 1500m to 800m speed
Note: threshold pace is roughly 10-15 seconds per mile slower than CV pace **example: a 17-minute 5k runner would run at 5:40-5:50 min/mi pace for CV effort and 5:50-6:05 min/mi pace for Threshold effort.** 2 mile warmup + drills/strides, continuous threshold run (CTR) or threshold intervals + 20-second pickups @ 1500m to 800m speed (jog 20-second recoveries), 2 mile cooldown Group 1: 3mi CTR, 8x20-sec pickups Group 2: 2mi @ threshold (2 minute jog rest) - 1mi @ threshold, 8x20-sec pickups Group 3: 3x1mi @ threshold (2 minute jog rest), 6x20-sec pickups
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| Wednesday |
Recovery Day 3-7 miles easy or Light Cross Training
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| Thursday | If racing at Roy Griak: Pre-Meet
3-6 miles easy + 4 strides or Light Cross Training If not racing: Track Workout - 800-1k Intervals @ VO2 *Use the blue interval 800 & 1k columns to find your pace 2 mi warmup + drills/strides, interval workout, 2 mi cooldown Group 1 & 2: 5x1k (2 min ez jog/walk rest) Group 3: 4-5x800m (2 min ez jog/walk rest)
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| Friday | Roy Griak!
If not racing: Recovery Day 3-7 miles easy or Light Cross Training
|
| Saturday | Long Run + strides
8-13 miles + 4-6 post-run strides (starting 60-90 sec) *if you raced Griak, treat today as a “Medium Long Run” - running about 75-80% of what you’ve been running for your weekly long run* Ancillary: Hip/Glute Circuit #2
|
| Sunday | Flex day
a few miles of easy running, light cross training, or off Ancillary: *Optional General Strength Circuit (1-4) x1* |
Thanks for checking out this week's Moosletter! Who are you grateful for this week?