Moosletter — Week of March 26th

March 27, 2023March 28, 2023

SPRINTS/FIELD WORKOUTS

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

Day	Workout
Monday (3/27)	Warm up and 2 accels Option 1: 8-10 x 150 @ 85% Rest: 3 mins Option 2: 4-6 x 300 @ 85% Rest: 5 mins 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 (3/28)	Warm up and 2 accels Everyone: 4x3 hurdle hops Hurdlers: Hurdle drills, Block starts over hurdles, +/- 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: alternate bounds, 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 (3/29)	Warm up and 3-4 accels (2 in flats 1-2 in spikes) Option 1: 1 x 150, 2 x 60 full effort Rest: 8 min after 150, 5 min after 60 Option 2: 1 x 200, 1 x 150, 1 x 60 full effort Rest: 10 min after 200, 8 min after 150 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 (3/20)	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: 4 x 50 with walk back recovery in flats, then block starts + handoffs if you’re doing relays

DISTANCE WORKOUTS

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

Day	Workout
Monday (3/27) meet in the Shell	Mid-distance workout 2-3 mile easy warmup + drills and a few strides Mile and 800m Intervals: 600m (1mi), 200 (800m), 500 (1mi), 200 (800m), 400m (first 200m @ mile, last 200m kick!) 2-4 minutes rest b/t reps 1-2 mile cooldown Long-distance workout 2-3 mile easy warmup + drills and a few strides Alternation workout: 4x1200m (600m @ 5k, 600m steady), 2-3 minutes rest b/t reps 1-2 mile cooldown Ancillary: Medball Circuit #2, Core #2
Tuesday (3/28)	Recovery Day 3-7 miles easy or Light Cross Training Ancillary: none
Wednesday (3/29)	Mid-distance Fartlek & Stride Work 2-3 mile easy warmup + drills and a few strides Fartlek: 6-8x1minute (2 minute easy jog recovery). Start at 3k effort and work down to mile effort during the fartlek intervals. After 1-minute intervals, take 3 minutes rest and then run 2x30 seconds FAST (30” float jog rest) 1-2 mile cooldown Long-distance Fartlek & Stride Work 2 mile easy warmup + drills and a few strides -Fartlek: 5min @ Marathon effort, 5min easy, 5min @ Half Marathon effort, 5 min easy, 5 min @ 10k effort, 5 min easy, 5 minutes of strides (15sec hard w/ 45sec easy) No cooldown, finish with strides. Ancillary: General Strength #1-4 (pick 1-2 circuits)
Thursday (3/30)	Recovery Day 3-7 miles easy & barefoot circuits 1&3 (see previous weeks for exercises)
Friday (3/31)	If competing in Saturday’s meet Easy pre-meet 3-5 miles with 3-4 light strides If not competing in Saturday’s meet Flex Day a few miles of easy running, light cross training, or off Ancillary: Optional General Strength Circuit (1-4) x1
Saturday (4/1)	If competing in Saturday’s meet Easy pre-meet 3-5 miles with 3-4 light strides If not competing in Saturday’s meet Flex Day a few miles of easy running, light cross training, or off Ancillary: Optional General Strength Circuit (1-4) x1
Sunday (4/2)	Recovery Day + Strides 3-8 miles easy w/ 6-8 strides Ancillary: General Strength Circuit (1-4) x1*

Moosletter — Week of March 19th

March 20, 2023March 20, 2023

start of outdoor

After a long indoor season(and too much time on 200 meter tracks), outdoor season starts this upcoming weekend! Our first meet of outdoor, the St. Norbert Early Bird Invite, has already has sign-ups closed, but there are many more racing opportunities coming up.

Sign-ups can be found here and are available for the following meets:

Pioneer Open is on Saturday, April 1st in Platteville. This is meet is only a little over a mile away, so it's a great option if you don't want to race too far from home! Sign-ups close on Saturday, March 25th at 11:59 p.m.

NIRCA Nationals, our biggest meet of the year, is on April 15th and 16th in Olivette, Michigan. We will be competing against club teams from around the country, so bring your a-game to this meet! Sign-ups close April 1st at 11:59 p.m.

Indoor recap

We hope you all had a great indoor racing season! We had 5 racing opportunities for indoor, allowing for many options close to home and across the Illinois border.

We kicked things off with the Time Trial of the Cows, which was a great way for our team members to get ready for the upcoming season. We had a ton of participation, all thanks to the volunteers that made it possible!

Our first official meet was Big Dawg Invite, when we traveled over to Steven's Point to compete. Fast times were all around, including our meet spotlight performance of Brenden Dieter going 1:59.87 for 4th at in the 800m!

Panther Tune-Up marked a new racing opportunities for our club, where we got to go over to UW-Milwaukee's campus and race against the Division-1 team!

Club Relays, traditionally our largest indoor meet of the year, held that streak with 91 sign-ups this year. This was slightly up from 86 sign-ups for the same meet last year, and we hope that number keeps going up! Score-wise, the women's team came in 2nd place again, and the men's team improved from 3rd to 2nd. Three new club records were set at this meet!

We headed back to Steven's Point for Point Final Qualifier to close out our indoor season. Team members gave it their all, such as Reegan Siegel snagging 2nd place in the women's mile with a time of 6:01.42!

Now it's time to get outside, enjoy the fresh air and sunshine, and race on a good-old 400 meter track. Here's to a great outdoor season!

SPRINTS/FIELD WORKOUTS

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

Day	Workout
Monday (3/20)	Warm up and 2 accels Option 1: 100, 150, 200, 200, 150, 100 @ 80-85% Rest: 2 mins, 3 mins after 200s Option 2: 200, 250, 300, 300, 250, 200 @ 80-85% Rest: 3 mins, 4 mins after 300s 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 (3/21)	Warm up and 2 accels Everyone: 4x3 hurdle hops Hurdlers: Hurdle drills, Block starts over hurdles, +/- 2-3 x 30m sled pulls Jumpers: LJ: bounding, landing drills- standing broad jump, run throughs + pop ups, short approach jumps, TJ: bounding, landing drills- standing broad jump, run throughs with 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: 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 (3/22)	Warm up and 3-4 accels (2 in flats 1-2 in spikes) Option 1: 3 x 150 full effort Rest: 8-10 min Option 2: 2-3 x 300 full effort Rest: 12-15 min 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 (3/23)	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, 3x30m, 3x40m with blocks

DISTANCE WORKOUTS

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

Day	Workout
Monday (3/20) at the Shell	Mid-distance workout Intervals @ mile effort 2-3 miles warmup, drills, & a few strides -Group 1&2: 3x(500m-300m) w/ 60-75 sec rest between the intervals (500m @3k, 300m @ mile), 4 min walk-jog rest b/t sets -Group 3: 2-3x(500m-300m) @ mile effort w/ 75-90 sec rest between the intervals (500m @3k, 300m @ mile), 5 min walk-jog rest b/t sets 2 mile cooldown Long-distance workout Pace Variation Work 2-3 miles warmup, drills, & a few strides -Group 1&2: 1600 (5k-10k), 400 (mile), 1200 (5k-10k), 300 (mile), 800 (5k-10k), 3 minutes rest between all reps -Groups 2&3: 1600 (5k-10k), 200 (mile), 1200 (5k-10k), 200 (mile), 800 (5k-10k), 3 minutes rest between reps 2 mile cooldown Ancillary: Medball Circuit #1, Core #1
Tuesday (3/21)	Recovery Day 3-7 miles easy or Light Cross Training Ancillary: none
Wednesday (3/22)	Tempo pace, 10k pace, & Hill Sprints Mid-distance & Distance Combined 2-3 miles warmup, drills, & a few strides -Group 1&2: 4-5x1k @ threshold (60-75”recovery), 5-7’ easy before hill work, 4-5 x 10” hill sprints (walk down recovery) -Groups 3: 3-4x1k @ threshold (60-75” recovery), 5-7’ easy before hill work, 3-4 x 10” hill sprints (walk down recovery) 1-2 mile cooldown Ancillary: General Strength #1-4 (pick 1-2 circuits)
Thursday (3/23)	Recovery Day 3-7 miles easy & barefoot circuits 1&3 (see previous weeks for exercises)
Friday (3/24)	If competing in Saturday’s meet Easy pre-meet 3-5 miles with 3-4 light strides If not competing in Saturday’s meet Flex Day 4-8 miles of easy running OR moderate effort cross training (40-60 minutes) Ancillary: Optional General Strength Circuit (1-4) x1
Saturday (3/25)	SNC Early Bird Invite - Good luck! Everyone not running @ SNC Easy long 8-13 miles with 4-6x30sec surges w/ 1:30 easy in the last two miles Ancillary: Hip/Glute Circuit #2
Sunday (3/26)	Recovery Day + Strides 3-8 miles easy w/ 6-8 strides Ancillary: General Strength Circuit (1-4) x1*

Moosletter — Week of March 5th

March 6, 2023March 6, 20231 Comment

SPRINTS/FIELD WORKOUTS

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

Day	Workout
Monday (3/6)	Warm up and 2 accels Option 1: 2x300, 3x200 @ 80-85% Rest: 5 min after 300, 3 min after 200Option 2: 4-6 x 300 @ 80-85% Rest: 4 min20m 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 (3/7)	Warm up and 2 accels Everyone: 4x3 hurdle hops Hurdlers: Hurdle drills, Block starts over hurdles, +/- 2-3 x 30m sled pulls Jumpers: bounding, 4-6 x 30m sled pulls Sprinters: block starts, 3x20m, 3x30m, 3x40m with blocks, 3x4 nordic curls (have a partner hold your ankles and put your knees on a soft mat) Cooldown, stretch and core
Wednesday (3/8)	Warm up and 3-4 accels (2 in flats 1-2 in spikes) Option 1: Full effort 150, 45 sec rest, full effort 150 Option 2: Full effort 200, 45 sec rest, full effort 200 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 (3/9)	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, short approach jumps HJ: skips for height, takeoff drills, circle runs, approaches Sprinters: 3x4x50m, no spikes, walk back between reps, 4 min rest between sets

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 (3/6)	Easy run or rest day
Tuesday (3/7)	Flex Day a few miles of easy running, light cross training, or off Ancillary: Optional General Strength Circuit (1-4) x1
Wednesday (3/8) at the Shell	Fartlek Workout (Optional, this can be adapted to the bike/elliptical as well) 2 mile easy warmup + a few strides 2 x 90 seconds effort / 90 seconds recovery 2 x 60 seconds effort / 60 seconds recovery 2 x 30 seconds effort / 30 seconds recovery 2 x 15 seconds effort / 15 seconds recovery 2 mile easy cooldown The effort pace should be around 5k pace and the aim is to maintain 5k pace or progress to a faster pace on the shorter efforts if you are feeling strong. Ancillary: Medball Circuit #1, Core #1
Thursday (3/9)	Flex Day 3-5 miles of easy running, light cross training, or off Ancillary: Optional Barefoot Circuits 1&3
Friday (3/10)	Planned Day Off
Saturday (3/11)	Moderate Long Run 6-10 miles easy, depending on your mileage. Ancillary: Hip Glute Circuit #2
Sunday (3/12)	Recovery Day + Strides 3-7 miles easy + 4-6 100m strides Ancillary: None

Moosletter — Week of February 26th

February 26, 2023March 2, 2023

SPRINTS/FIELD WORKOUTS

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

Day	Workout
Monday (2/26)	Warm up and 2 accels Option 1: 12 x 200m @ 75% Rest: 3 minutes Option 2: 4-5 sets of x (2x150) @ 75% Rest: 90 seconds between reps 4 mins between sets 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 (2/27)	Warm up and 2 accels Everyone: 4x3 hurdle hops Hurdlers: Hurdle drills, Block starts over hurdles, +/- 2-3 x 30m sled pulls Jumpers: 2-3 x 30m alternating bounds with a resistance band, then LJ/TJ landing drills- standing broad jump, (+/- standing triple jump), short approach jumps, HJ: skips for height, takeoff drills, circle runs, bridge drills Sprinters: 6-8 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 (2/28)	Warm up and 3-4 accels (2 in flats 1-2 in spikes) Option 1: 2x150, 1x60 in spikes, full effort Rest: 10 minutes Option 2: 2x500 @ 90% effort Rest: 15 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
Thursday (3/1)	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, short approach jumps HJ: skips for height, takeoff drills, circle runs, approaches Sprinters: block starts, 3x30m, 3x40m 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 (2/26)	Mid-distance workout Strength endurance + speed hill circuits. All groups together. Easy distance run for 2-3 miles prior to intervals. Following easy running, perform drills and then run hills. 4-6x1min hill reps @ 3k effort with slow jog down recovery, 4 minutes rest after the last 1-minute rep, then 4-6x10sec hill sprints @ 800m effort with slow walk down recovery. Gauge the # of reps you perform based on how you’re feeling after Saturday’s meet. 2 mile cooldown. Long-distance workout Strength endurance + speed hill circuits. All groups together. Easy distance run for 2-3 miles prior to intervals. Following easy running, perform drills and then run the hill circuits. 6-8x1min hill reps @ 3k effort with slow jog down recovery, 4 minutes rest after the last rep, then 3-4x10sec hill sprints @ 800m effort with walk down recovery Gauge the # of reps you perform based on how you’re feeling after Saturday’s meet. 2-3 mile cooldown. Ancillary: Medball Circuit #1, Core #1
Tuesday (2/27)	Recovery Day 3-7 miles easy or Light Cross Training Ancillary: none
Wednesday (2/28) at the Shell	Mid-distance workout 200m intervals @ mile effort. All groups together. 2 mile warmup + a few strides 2x(4x200m) @ mile effort. 200m slow jog between reps, 3 minutes rest between sets. 2 mile cooldown Long-distance workout Alternation workout @ 5k & steady effort. 2 mile easy warmup + a few strides Group 1&2: 4x(400m @ 5k effort, 800m steady effort) of continuous effort. Should be roughly 4800m of total work (~3miles) Group 3: 3x(400m @ 5k effort, 800m steady effort) of continuous effort. Should be roughly 3600m of total work (~2.25 miles) 2 mile easy cooldown Ancillary: General Strength #1-4 (pick 1-2 circuits)
Thursday (3/1)	Recovery Day + Strides 3-7 miles easy OR 30-45 minutes of easy cross training Ancillary: Barefoot circuits 1&3 (see previous weeks for exercises)
Friday (3/2)	If competing in Saturday’s meet Easy pre-meet 3-5 miles with 3-4 light strides If not competing in Saturday’s meet Flex Day 4-8 miles of easy running OR moderate effort cross training (40-60 minutes) Ancillary: Optional General Strength Circuit (1-4) x1
Saturday (3/3)	UWSP Last Chance Meet - Good luck! If not competing in today’s meet Long Run Easy long run for distance 8-14 miles, depending on your mileage Ancillary: Hip/Glute Circuit #1
Sunday (3/4)	Recovery Day + Strides 3-7 miles easy w/ 6-8 strides Ancillary: General Strength Circuit (1-4) x1*

Moosletter — Week of February 19th

February 19, 2023February 20, 2023

SPRINTS/FIELD WORKOUTS

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

Day	Workout
Monday 2/20)	Warm up and 2 accelsOption 1: 2x400, 2x300, 2x200 @ 80% Rest: 5 mins after 400s, 4 mins after 300s, 3 mins after 200sOption 2: 8x150 @ 80% Rest: 2 mins20m 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 (2/21)	Warm up and 2 accels Everyone: 4x3 hurdle hops Hurdlers: Hurdle drills, Block starts over hurdles Jumpers: LJ: bounding, landing drills- standing broad jump, run throughs + pop ups, short approach jumps, TJ: bounding, landing drills- standing broad jump, run throughs with 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: 2x4x50m (no spikes) walk back recovery between reps and 3 min between sets, handoffs, 3x4 nordic curls (have a partner hold your ankles and put your knees on a soft mat)Cooldown, stretch and core
Wednesday (2/22)	Warm up and 3-4 accels (2 in flats 1-2 in spikes)Option 1: 1x150, 2x60 in spikes, full effort Rest: 10 min after 150, 5 min after 60Option 2: 1x300, 2x150 in spikes, full effort Rest: 12-15 mins after 300, 10 minutes after 15020m 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 (2/23)	Warm up and 2 accelsHurdle 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, short approach jumps HJ: skips for height, takeoff drills, approaches Sprinters: block starts, 4x30m with blocks, handoffs

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 (2/20)	Mid-distance Speed Endurance Run easy for 2-4 miles and go through drills before starting sprint work (can be performed with or without spikes) 2x(100m, 200m, 300m) @ 800m effort with 1:30’, 2’ and 3’ rest in b/t the corresponding intervals, 3-5’ easy jog b/t sets Cooldown 5-10 minutes of walking or slow jogging Long distance Pace Variation Fartlek Fartlek @10k-tempo effort with a 40-sec surge down to 5k pace in the middle of each rep 2 mile warmup + a few strides Group 1: 6min-5min-4min-3min-2min-1min (1 min ez jog between intervals) Groups 2&3: 5min-4min-3min-2min-1min (1 min ez jog between intervals) 2 mile cooldown Ancillary: General Strength #1-4 (pick 1-2 circuits)
Tuesday (2/21)	Recovery Day 3-7 miles easy or Light Cross Training Ancillary: none
Wednesday (2/22) at the Shell	2 mile warmup + a few strides Group 1: 2-3x(400-300-200) @3k-mile effort w/ 90-sec rest in between reps, 3-4min rest between sets Third set is optional, based on how you feel. If you’re feeling good, go for it! If you’re having an off day or feel flat, it’s fine to call it after two sets in order to feel your best for Saturday’s race. Groups 2&3: 2x(400-300-200) @3k-mile effort w/ 90-sec rest, 3-4min rest between sets 2 mile cooldownMid-distance & Long Distance Combined 3k-Mile Pace Intervals Ancillary: Medball Circuit #1, Core #1
Thursday (2/23)	Recovery Day + Strides 3-7 miles easy & barefoot circuits 1&3 (see previous weeks for exercises)
Friday (2/24)	If competing in Saturday’s meet Easy pre-meet 3-5 miles with 2-4 light strides If not competing in Saturday’s meet Flex Day a few miles of easy running, light cross training, or off Ancillary: Optional General Strength Circuit (1-4) x1
Saturday (2/25)	Club Relays @ The University of Illinois - Good luck!! If not competing in today’s meet Long Run Mid-distance: 8-10mi run with the middle @ tempo effort Group 1: 20 min tempo Groups 2&3: 15 min tempo Long-distance: 8-12mi run with the middle @ tempo effort Group 1: 20 min tempo Groups 2&3: 15 min tempo Ancillary: Hip/Glute Circuit #2
Sunday (2/26)	Recovery Day + Strides 3-7 miles easy w/ 6-8 strides Ancillary: General Strength Circuit (1-4) x1*

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

Moosletter — Week of February 5th

February 6, 2023February 6, 2023

Indoor Meets

The next two meets of the year can be signed up for here.

Panther Tune-Up - Saturday, February 18th: We will be traveling to Milwaukee to compete at the Panther Tune-Up. More info will be available soon, the sign-up deadline is Saturday, February 11th at 11:59 p.m.

Club Relays - Saturday, February 25th: This is historically our largest indoor meet of the year. We will be competing against club teams from across the Midwest at the University of Illinois. The meet is on Saturday, and we will be driving down Saturday morning and then staying in a hotel and leaving on Sunday morning. The number of entries per athlete will likely be limited this year, so please indicate your 2 preferred events when signing up. If you don't indicate your preferred events, your events will be picked at random. More info will be available soon, the sign-up deadline is Thursday, February 9th at 11:59 p.m.

SPRINTS/FIELD WORKOUTS

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

Day	Workout
Monday 2/6)	Warm up and 2 accels Option 1: 1x500m, 2x400m, 2x300m @ 80% (for the 500 rep come through 400 @ 80% of your 400 time and hold for last 100m) Rest: 5 min after 500, 4 min after 400, 3 min after 300 Option 2: 8x200m @ 80% Rest: 2:30 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 (2/7)	Option 1: FRUN with distance, meet at E Hall at 5:30 and run ½ mile to get donuts Or option 2 in Shell: Warm up and 2 accels Everyone: 4x3 hurdle hops Hurdlers: Hurdle rhythm and timing drills Jumpers: Plyo circuit: 4x through, 30 sec on 30 sec off: Lunge jumps, Star jumps, Squat jumps, Pogo jumps, rest 3 min between sets, +/- bounding, short approach jumps Sprinters: sleds 4-6x30m + block starts Cooldown, stretch and core
Wednesday (2/8)	Warm up and 2 accels Option 1: 1x200m, 1x150m, 2x60m in spikes, full effort Rest: 10 min after 200 and 150, 5 min after 60 Option 2: 2-3x300m in spikes, 95% effort Rest: 12-15 min, full recovery own, stretch and core
Thursday (2/9)	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 first 3 hurdles Jumpers: LJ/TJ: bounding, approaches, short approach jumps +/- landing drills HJ: skips for height, takeoff drills, circle runs, approaches Sprinters: 2x4x50m rest: walk back between reps, 3 min between sets, block starts

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 (2/6)	Tinman Style Workout: Threshold Intervals + Hills + Strides Mid-Distance & Long-Distance combined choose your Group based on your desired training intensity and what sort of winter base you’ve built over the past couple of months 2 mi warmup, 3-minute intervals @ Threshold/10k effort (1 minute rest/ez jog), 30-sec hill intervals @ mile-3k effort (60-90 sec jog down recovery), 20-sec fartlek strides @ mile effort (40 sec ez jog), 2 mi cooldown Group 1: 4-5x3min, 4x30sec hill, 4x20sec strides Group 2: 4x3min, 4x30 sec hill, 4x20sec strides Group 3: 3x3min, 3x30 sec hill, 3x20 sec strides Ancillary: Medball Circuit #1, Core #1
Tuesday (2/7)	Recovery Day 3-6 miles easy or Light Cross Training ____________________________________________________________________ Barefoot #1 (each exercise performed for 10-15meters) Can be done on track / grass / sand / indoors Forward walk Backward walk Toes in walk Toes out walk Outside of foot walk Inside of foot walk Toe walk Heel walk Barefoot #3 Straight leg, spell alphabet – L/R Toe grab scoot – pull forward with toes and move forward x 20 Squatting calf raises – in 90° squat position, then raise heels x 10 Side foot calf raises - L/R, on lateral side of foot x 10 each foot Everted toe squat – toes pointed out, on toes, squat x 10 Toe lunge walk – lunge while staying on toes x 10 meters
Wednesday (2/8) at the Shell	Mid-distance Group 2 mile easy warmup + a few strides Group 1: 6-8x200m @3k-mile effort (200m easy jog rest) + 3x150m accels working the final 50m down to around 400m-800m effort (4-5 minute walking rest in between) Group 2&3: 4-6x200m (200m easy jog rest) + 3x150m accels working the final 50m down to around 800m effort (4-5 minute walking rest in between) 2 mile cooldown Long-distance Group 2 mile easy warmup + a few strides Sets of (4x400m w/ 60-sec rest), 3-4 minutes rest between sets, this should be run around 5K effort. 2 mile cooldown Group 1: 2-3x(4x400m) @5k effort Group 2&3: 2x(4x400m) @ 5k effort Ancillary: General Strength #1-4 (pick 1-2 circuits)
Thursday (2/9)	Flex Day a few miles of easy running, light cross training, or off Ancillary: Optional General Strength Circuit (1-4) x1
Friday (2/10)	Easy Run + Strides 3-8 miles easy w/ 4-6 strides Ancillary: General Strength Circuit (1-4) x1*
Saturday (2/11)	8-10 mi. Progression Run Start out relaxed and then naturally work down the pace throughout the run Ancillary: Hip/Glute Circuit #2
Sunday (2/12)	Recovery Day + Strides 3-7 miles easy & barefoot circuits 1&3 Ancillary: none or on-your-own core

Moosletter — Week of January 29th

January 30, 2023January 30, 2023

Practice

We've had great turnout at practice for the first week, please continue to come out! It's a great opportunity to improve your fitness and make new friends.

As a reminder, both practices start at 5:30 p.m. Distance will meet at the steps on the north side of Engineering Hall, and sprints/field will meet at the Shell.

Distance will have one workout a week in the shell. Which workout that is can be seen in that week's workout schedule, which is included in towards the bottom of the Moosletter. There will also be long runs on Sundays, meeting at Engineering Hall at 9 a.m.

Indoor Meets

The first few meets of the year can be signed up for here.

Big Dawg Invite - Saturday, February 4th: We will be heading to Steven's Point to compete at the Big Dawg Invite. Race info is on the sign-up sheet, the sign-up deadline is Saturday, January 28th at 11:59 p.m.

SPRINTS/FIELD WORKOUTS

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

Day	Workout
Monday (1/30)	Warm up and 2 accels Option 1: 1x400m, 2x300m, 3x200m @ 80% Rest: 5 min after 400, 4 min after 300, 3 min after 200 Option 2: 2x300m, 3x200m @ 80% Rest: 5 min after 300, 3 min after 200 Cooldown, stretch and core
Tuesday (1/31)	Warm up and 2 accels Everyone: 3x3 hurdle hops Hurdlers: Hurdle drills (Lead leg/trail leg wall drills, trail leg hurdle hops, 3-step lead/trail drills) Jumpers: Bounding drills, approaches, pop ups, short approach jumps Sprinters: Block starts + 3x20m, 3x30m with blocks, 3x50m with 2 pt start Cooldown, stretch and core
Wednesday (2/1)	Warm up and 2 accels 3x150m in spikes, full effort Rest: 8-10 minutes Cooldown, stretch and core
Thursday (2/2)	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) Event work

DISTANCE WORKOUTS

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

Day	Workout
Monday (1/30) at the Shell	Mid-distance Group 2 mile easy warmup + a few strides 200m intervals @ 3k-mile effort (200m slow jog recovery) 2 mile cooldown Group 1: 6x200m @ 3k, 3’ walk-jog rest, 2x200m @ mile Group 2: 4-6x200m @ 3k, 3’ walk-jog rest, 2x200m @ mile Group 3: 4x200m @ 3k, 3’ walk-jog rest, 2x200m @ mile & Distance Group 2 mile easy warmup + a few strides 200m intervals @ 3k effort (200m slow jog recovery) 2 mile cooldown Group 1: 8x200m @ 3k Group 2: 6-8x200m @ 3k Group 3: 4-6x200m @ 3k Ancillary: Medball Circuit #1, Core #1
Tuesday (1/31)	Recovery Day 3-7 miles easy or Light Cross Training Ancillary: Barefoot Circuits 1&3 Barefoot #1 (each exercise performed for 10-15meters) Can be done on track / grass / sand / indoors Forward walk Backward walk Toes in walk Toes out walk Outside of foot walk Inside of foot walk Toe walk Heel walk Barefoot #3 Straight leg, spell alphabet – L/R Toe grab scoot – pull forward with toes and move forward x 20 Squatting calf raises – in 90° squat position, then raise heels x 10 Side foot calf raises - L/R, on lateral side of foot x 10 each foot Everted toe squat – toes pointed out, on toes, squat x 10 Toe lunge walk – lunge while staying on toes x 10 meters
Wednesday (2/1)	Mid-distance Group Threshold 800’s + 2x150m buildups 2 mile easy warmup + a few strides Threshold = similar to cross country effort (think comfortably hard). For the 150m buildups, you will “change gears” and get faster each 50m Group 1: 5x800m @ threshold (1’ ez), 3-5’ between sets,2x150m buildups (250m jog rest) Group 2: 4x800m @ threshold (1’ ez), 3-5’ between sets, 2x150m buildups (250m jog rest) Group 3: 3x800m @ threshold (1’ ez), 3-5’ between sets, 2x150m buildups (250m jog rest) 2 mile cooldown Long distance Group Alternation Workout (0.5mi @ threshold-10k effort, 0.5mi steady) choose your Group based on your desired training intensity and what sort of winter base you’ve built over the past couple of months 2 mile easy warmup + a few strides Continuous alternation workout with 0.5mi @ 10K-CC effort and 0.5mi at a steady effort (steady = a little faster than your standard running pace, but still comfortable) Group 1: 4 miles continuous Group 2: 3-4 miles continuous Group 3: 2-3 miles continuous 2 mile cooldown Ancillary: General Strength #1-4 (pick 1-2 circuits)
Thursday (2/2)	Recovery Day 3-7 miles of easy running or 30-50 minutes of light cross training Ancillary: none or on-your-own core work
Friday (2/3)	If competing in Saturday’s meet Easy pre-meet 3-5 miles with 4-6 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 (2/4)	Big Dawg Invite @ UW-Stevens Point - 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 #2
Sunday (2/5)	Recovery Day + Strides 3-8 miles easy w/ optional fartlek strides (4-6 x 15-sec stride, 45-sec ez jog) Ancillary: General Strength Circuit (1-4) x1*

Weekly Update — Week of January 22nd

January 23, 2023January 24, 2023

First Day of practice

Practice for both distance and sprints/field will resume on the first day of classes, Tuesday, January 24th at 5:30 p.m. Distance will meet at the steps on the north side of Engineering Hall, and sprints/field will meet at the Shell.

Distance will have one workout a week in the shell. Which workout that is can be seen in that week's workout schedule, which is included in the Weekly Update or Moosletter. There will also be long runs on Sundays, meeting at Engineering Hall at 9 a.m.

Meet schedule

The first four meets of the year have been announced, and can be signed up for here.

Time Trial of the Cows - Friday, January 27th: We will be running an indoor time trial at the Shell. Meet by the pole vault pit at 6:00 p.m. for warmups, with the meet beginning at 6:30 p.m. The 4X400m and 4X800m will be random teams, so sign up for relays to have some extra fun! The sign-up deadline is race day at noon.

Club Relays - Saturday, February 25th: This is historically our largest indoor meet of the year. We will be competing against club teams from across the Midwest at the University of Illinois. The meet is on Saturday, but we will be driving down on Friday and staying overnight at a hotel. The number of entries per athlete will likely be limited this year, so please indicate your 2 preferred events when signing up. If you don't indicate your preferred events, your events will be picked at random. More info will be available soon, the sign-up deadline is Thursday, February 9th at 11:59 p.m.

SPRINTS/FIELD WORKOUTS

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

Day	Workout
Tuesday (1/24)	Warm up and 2 accels Hurdlers: Hurdle drills (Lead leg/trail leg wall drills, trail leg hurdle hops, 3-step lead/trail drills) Jumpers: Bounding drills, approaches, pop ups, short approach jumps Sprinters: Block starts + 3x20m, 3x30m, 3x40m with blocks Cooldown, stretch and core
Wednesday (1/25)	Warm up and 2 accels 4-6 x 150m @ 80% Rest: 3 mins 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 (1/26)	Warm up and 2-4 accels Some block starts Basketball
Friday (1/27) Shell 6:30 p.m.	Time trial!

DISTANCE WORKOUTS

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

Day	Workout
Monday (1/23)	Mid-distance Group Hill Intervals @ 3k-5k Effort 2-3 mile easy warmup + a few strides 40 sec hill intervals @ 3k-5k effort (easy jog down recovery, 3-4 minutes recovery after the last hill rep), 2 mile cooldown Group 1: 8-10x40” hills Group 2: 6-8x40” hills Group 3: 4-6x40” hills Long-distance Group Fartlek + Hills (1minute pickups, 15-sec hills) 2-3 mile easy warmup + a few strides 60 second pickups w/ 60 seconds easy jog rest (start out relaxed and naturally squeeze the pace down to around 5K effort) 3-5 minutes jog/walk rest after the final fartlek interval 15 sec hills @ mile effort (easy jog down recovery) 2 mile cooldown Group 1: 10x1’, 2-4x15” hills Group 2: 8x1’, 2-4x15” hills Group 3: 6x1’, 2-4x15” hills Ancillary: General Strength #1-4 (pick 1-2 circuits)
Tuesday (1/24)	Recovery Day 3-7 miles easy or Light Cross Training Ancillary: Barefoot Circuits 1&3 Barefoot #1 (each exercise performed for 10-15meters) Can be done on track / grass / sand / indoors Forward walk Backward walk Toes in walk Toes out walk Outside of foot walk Inside of foot walk Toe walk Heel walk Barefoot #3 Straight leg, spell alphabet – L/R Toe grab scoot – pull forward with toes and move forward x 20 Squatting calf raises – in 90° squat position, then raise heels x 10 Side foot calf raises - L/R, on lateral side of foot x 10 each foot Everted toe squat – toes pointed out, on toes, squat x 10 Toe lunge walk – lunge while staying on toes x 10 meters
Wednesday (1/25)	Mid-distance & Distance Combined: 4x200m Warmup: 10-20 minutes of easy jogging, depending on your mileage and how long it takes you to feel warmed up 4x200m @ mile-800m effort (200m ez jog recovery) This is to help you “feel out” pace and prep your legs for Friday’s effort If you’re not performing the intervals at the Shell, feel free to adapt to time or distance outdoors (~0.12-13mi per 200m, 0.06mi per 100m) Cooldown ~10 minutes of easy jogging Ancillary: General Strength Circuit (1-4) x1*
Thursday (1/26)	Easy + strides Easy 2-4 mile run + 4 strides in preparation for tomorrow’s time trial or workout. Strides are roughly 60-80m in length - gradually accelerating and decelerating. Ancillary: none
Friday (1/27)	Time Trial @ the Shell 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 Time Trial Easy-Cruise Paced Run + 6-8x30” surges Note: Cruise pace is about 30-60 seconds faster than true easy pace. During the back half of your run, perform 6-8x30” surges with 90” ez jog in between. 4-9 miles total. Ancillary: General Strength Circuit (1-4) x1*
Saturday (1/28)	Recovery Day 3-7 miles easy Ancillary: none or on-your-own core work
Sunday (1/29)	Long Run 8-12 miles + 4-6 strides post-run (starting every minute) Ancillary: Hip/Glute Circuit #1

The newly elected Track club executive board

Moosletter — Week of December 11th

December 11, 2022December 22, 2022

Elections and Awards

Meet the 2023 WTC exec board!

Executive Board:

President: Matt Stilling

Vice President of Men's Distance: Alex Edwards

Vice President of Women's Distance: Emma Hudson

Vice President of Men's Sprints/Field: Tommy Dougherty

Vice President of Women's Sprints/Field: Claire Biegalski

Secretary: Ryan Mares

Treasurer: Brenden Dieter

Travel Coordinator: Dylan Hartnek

Meet Coordinator: Alex Marrione

Appointed Positions:

Webmaster: Donald Conway

Volunteer Coordinator: Brock Thompson

Apparel Coordinator: Emily Grant

Photographer/Videographer: Ava Wojnowski

Congratulations to everyone who was elected or appointed for a position. The club is in good hands! Congrats to everyone who won an award for the 2022 cross country season as well! Cows achieve. See pictures from the event here.

WORKOUTS

SPRINTS: Meet at the Shell at 6:30pm on Monday and McClimon outdoor track at 6pm on Thursday

Day

Workout

Monday

Shell 6:30pm

Warm up and 2 accels

4-6 x 300m @ 80%

Rest: 4 minutes

Or 10 x 150m @ 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

Thursday

McClimon 6pm

Warm up and 2 accels

8 x 200m @75%

Rest: 3 minutes

Cooldown, stretch and core

WORKOUTS

DISTANCE: Meet at Engineering Hall at 4:30pm Mon-Thurs and 9am Sat/Sun

Day	Workout
Monday	*Steady Easy Volume or optional* Cross Training** 4-8 miles, depending on your training load and how you’re feeling.
Tuesday	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.
Wednesday	Flex Day a few miles of easy running, light cross training, or off
Thursday	Steady Volume Day + 6 x 10-sec Hill Strides Run for ~30 minutes before beginning hill strides. Stride up the hill at a controlled but fast effort. Full recovery between reps (walk slowly down the hill and take at least 1-2 minutes between reps). Cooldown back to campus.
Friday	Recovery Day 3-7 miles easy or Light Cross Training
Saturday	Medium Long Run 6-11 miles + 4-6 strides post-run (starting every minute)
Sunday	Flex Day a few miles of easy running, light cross training, or off

NIRCA Nationals

Pasta Dinner

Women's Yoga

Formal

Join us

start of outdoor

Indoor recap

Join us

Point FInal Qualifier

End of Indoor

Women's Movie Night

volunteering

Join us

Club Relays

Dinner at the dining halls

Last Indoor meet

cow cast

Join us

Dinner at the dining halls

cow cast

Panther tune-up

Last Two Indoor meets

Join us

Frozen Fun

Membership

Upcoming Meets

Join us

New Members

Membership Dues

FRUN

Indoor Meets

Club relays

Big Dawg

haikus

Join us

The season has started!

Kickoff

Practice

Indoor Meets

Time Trial of the cows

Join us

Welcome Back!

First Day of practice

Meet schedule

Kickoff

Slack

Elections and Awards

Holiday lights run

Female dinner Social

Apparel

top 10 record list