QUICK IMPORTANT DATES:
VIRTUAL ORG FAIR: Wednesday and Thursday (9th &10th) from 5-8pm
VIRTUAL CORE: Every Friday @ 6pm
QUICK IMPORTANT LINKS:
Facebook Page: If you are not a member, request to join!
Instagram Page
| IMPORTANT INFO |
Practice TBD & sign up on imleagues
We have not been approved to start up practices quite yet, but hold tight. Make sure to follow us on FaceBook and Instagram, and join our email list to receive updates about practice! In order to eventually attend practice, you must rejoin the track club roster on IMLeagues for the 2020-2021 seasons! Fill out all of your forms so you will be able to practice come fall. Fall dues will be waived for the time being because sadly we will be unable to provide the fun socials, breakfasts and extracurricular activities we usually have for the foreseeable future.
https://www.imleagues.com/spa/team/399a8edc101d4cda980e18b71b2bf4f7/home
Diversity and Inclusion Committee Suggestions and Interest
Please please please look at Brian's post on our new Diversity and Inclusion Committee! It was posted on Facebook on August 27th along with a survey with suggestions and interest in being apart of the committee. Even if you are not looking to be apart of the committee, we encourage everyone to add their suggestions on how we can be a more inclusive club. We are still reviewing some of our responses and potential interest in the committee but would like as many people as possible to fill out the google form here. Thank you!
ORG FAIR THIS WEEK!
The Org Fair will look a little different this year. We will have a chat room for interested students to join and ask our board members questions! The Org Fair is this Wednesday and Thursday from 5-8pm! Here is a link with more info about how the Org Fair will be run.
MEET AND GREET WITH BOARD MEMBERS
Our board members will be hosting a meet and greet early NEXT week (date and time tbd) for new members to learn more about the club and about the people who run it! We will send out a zoom link in the next couple of days for you all to meet us virtually! This could also be a good opportunity to meet fellow calves who are interested in joining WTC.
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.
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
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Warm-up
2-4x [3 min ON, 1.5 min ez jog] 3-5x [2 min ON, 1 min ez jog] 2 minutes of easy running 4-8x [1 min ON, 1 min walk] Warm-down *these efforts should get faster as the interval time gets shorter. The goal is to hold your best sustainable effort during each set.
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Easy flush out run 30-75 minutes
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30-60 minute endurance run with 4-8x 20” strides during or after run
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Cross-train |
Long, hilly endurance run (50-90 minutes). Work all of the hills + 10” past the peak of the hill. | Cross-train, easy endurance run or OFF |
| Sprinters | 4x 10m, 20m, 30m accels (walk recovery and 2ish mins b/w sets) | Lift | 4x10 wickets w/ 20 m run in, 4x20 m fly w/ 20 m (3 min rest) | Lift | 8x40 m hill sprints |