Moosletter — Week of February 12th

February 13, 2023February 13, 2023

SPRINTS/FIELD WORKOUTS

SPRINTS: Meet at the Shell at 5:30 p.m.

Day	Workout
Monday 2/13)	Warm up and 2 accels Option 1: 3x300, 3x200 @75% Rest: 4 mins after 300s, 3 mins after 200s Option 2: 2x300, 3x200 @75% Rest: 5 mins after 300s, 3 mins after 200s 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 (2/14)	Warm up and 2 accels Everyone: 4x3 hurdle hops Hurdlers: Hurdle drills, +/- 2x30m sleds after? Jumpers: LJ: alternate bounds, continuous takeoff drill, run throughs, pop ups, short approach jumps, TJ: alternate bounds, L leg bounds, R leg bounds, run throughs, full speed 1st phase, then phases 1-2, short approach jumps HJ: alternate bounds, skips for height, takeoff drills, circle runs, approaches, bridge drills Sprinters: sleds 4-6x30m + block starts Cooldown, stretch and core
Wednesday (2/15)	Warm up and 3-4 accels (2 in flats 1-2 in spikes) Option 1: 2x150m full effort, 10 min rest Option 2: Broken 400: 200 full effort, 45 sec, 200 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 (2/16)	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: 3x30, 3x40 with blocks

DISTANCE WORKOUTS

DISTANCE: Meet at Engineering Hall at 5:30 p.m. Mon+Tues+Thur, 9 a.m. Sun, Wed 5:30 p.m. in the Shell

Day	Workout
Monday (2/13)	Mid-distance Group 2 mile easy warmup + a few strides Group 1: 4x800m @ 3k-5k effort (recovery equal to the 800m interval time), 3-5 recovery after the set, 4x200 @ mile-800m (200m jog recovery) Group 2: 3x800 @ 3k-5k effort (recovery equal to the 800m interval time), 3-5 recovery after the set, 2-4x200 @ mile-800m (200m jog recovery) 1-2 mi easy cooldown Long-distance Group 2 mile easy warmup + a few strides Group 1: 4x(600m @ 5k, 600m steady). This is done continuously. You can think of steady effort like cruise effort (30-60 seconds/mile faster than true easy effort) Group 2&3: 3x(600m @ 5k, 600m steady). This is done continuously. You can think of steady effort like cruise effort (30-60 seconds/mile faster than true easy effort) 3) 1-2 mile cooldown to hit total time for the day Ancillary: Medball Circuit #2, Core #2
Tuesday (2/14)	Recovery Day 3-7 miles easy or Light Cross Training Ancillary: Barefoot Circuits 1&3
Wednesday (2/15) at the Shell	Mid-distance & Long distance Groups Together 2 mile easy warmup + a few strides Group 1: 2 x 2min @ threshold (1' jog rest b/t intervals), 2-3 minutes walk-jog rest, 3x300m @3k-mile pace (100m slow jog), 3 minutes walk-jog rest, 4-5x200m at mile pace (200m jog rest), cooldown to hit total time. Group 2&3: 2 x 2min @ threshold (1' jog rest b/t intervals), 2-3 minutes walk-jog rest, 2x300m @3k-mile pace (100m slow jog), 3 minutes walk-jog rest, 3-4x200m at mile pace (200m jog rest), cooldown to hit total time. 1-2 mile easy cooldown Ancillary: General Strength #1-4 (pick 1-2 circuits)
Thursday (2/16)	Easy Run or Cross Training 3-7 miles easy or 30-50 minute cross training Ancillary: none or on-your-own core
Friday (2/17)	If competing in Saturday’s meet Easy pre-meet 3-4 miles with 3-4 strides optional 1-2x150m w/ full recovery (3-4’) to prime the body for tomorrow’s race If not competing in Saturday’s meet Flex Day: Easy-Cruise Effort Run or Cross Training Running Option: 3-8 miles easy w/ fartlek strides - 6-8 x 20” stride (40” easy) Cross Training Option: 30-60’ cross training w/ 6-8x20” pickups (40” easy) Ancillary: Optional General Strength Circuit (1-4) x1
Saturday (2/18)	Panther Tune-up @ UW-Milwaukee - Good luck!! Optional 7-10 minute shakeout run 4-6 hours prior to race time. In terms of a warm-up, do whatever works best for YOU - allowing you to feel prepped and ready to roll. Here is an example of what I like to do on race day: Dynamic Drills, 15 minutes of easy running, 90 sec @ threshold-10k effort, 30 sec easy jog, 60 sec @ threshold-10k effort, jog back to the track, change into spikes, go to the bathroom, etc. and then perform ~4-6 strides prior to race time If not competing in today’s meet Long Run 8-12 miles + 4-6 strides post-run (starting every minute) Ancillary: Hip/Glute Circuit #1
Sunday (2/19)	Panther Tune-up Runners Recovery Run or XT 6-8 miles at an easy pace or 45-60 minutes of cross training Recovery Day + Strides 3-7 miles easy Ancillary: none or on-your-own core