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*