QUICK IMPORTANT DATES:
BOARD MEMBERS EAT AT DINING HALLS: Monday, February 17th
HAT AND T SHIRT ORDER CLOSES: Wednesday, February 19th
PANTHER TUNE UP: Saturday, February 22nd
QUICK IMPORTANT LINKS:
Facebook Page: If you are not a member, request to join!
Meet Sign Up
Volunteer Sign Up
Womens Fitness Group Classes
| IMPORTANT INFO |
BOARD MEMBERS EAT AT DINING HALLS
On Monday, February 17th we will have our board members eat at Gordons and Four Lakes! Come sit by us and ask us any questions you have about track club! We will be there right after practice (probably around 7:30pm).
custom ink wtc hat and t shirt...
Josie has made a WTC hat and t shirt on custom ink! This will be the last apparel items for sale (besides jerseys and shorts) this season! Here are the links to the hat and t shirt!
If you still need a jersey, shorts, or your apparel, contact Josie about coordinating a time/place to pick them up from her!
PANTHER TUNE UP
For those of you racing at Panther Tune Up Saturday, there will be a car list out this week so make sure to check that! On that note, if you are a Wisconsin resident and have had your drivers license for 2 years, please become an authorized driver (details on website). Finally, after the meet we will be stopping at Josie's house for a pasta party! Yayyyy!
you must complete these quizzes
Please complete the safety and risk management AND concussion quizzes if you have not done so already!
SAFETY AND RISK MANAGEMENT TRAINING QUIZ
| WORKOUTS |
| Monday: | Tuesday: | Wednesday: | Thursday: | Friday: | Saturday: | Sunday: | |
| Long Distance | INSIDE!
3-5x 1200m cruise intervals 60 seconds rest. 4-6x strides
|
4-7 miles
4-6 strides
|
INSIDE!
4-5x 1k @ CV w/200m surge at 3k pace, 3min rest
|
4-7 miles
4-6x strides
|
3-6 miles (easy aerobic) or off
4-6x strides
|
PANTHER TUNE UP | LONG RUN (BOTH) @10am at Science Hall
Group Fitness (women) at 3:45 |
| Mid Distance | INSIDE!
4-6x 800m cruise intervals 60 seconds rest. 4-6x strides |
4-7 miles
4-6 strides
|
INSIDE !
3x(400, 200) at (mile, 800) pace, 60sec rest b/w intervals, 3-4 min rest b/w sets |
4-7 miles
4-6x strides
|
3-6 miles (easy aerobic) or off
4-6x strides
|
PANTHER TUNE UP | LONG RUN (BOTH) @10am at Science Hall
Group Fitness (women) at 3:45 |
| Sprints | 4-6x broken 300s (100, 30" rest, 100, 30" rest, 100) @ 90% | Bands runs + sprint drills + event specific work | 250, 200, 150, 100, 150, 200, 250 @ 85%, 3-4' rest | Jumps/hurdles/blocks
LIFT |
fun day or pre meet | PANTHER TUNE UP | Group Fitness (women) at 3:45 |