IMPORTANT Information:
Important information for practice for the rest of the semester! Make sure you have a GREEN badger badge in order to attend practice. You are to submit a screenshot of your green badge every 7 days. This screenshot MUST include the green check mark and the colored-ring photo ID. This starts TOMORROW! Check your email for a link from your track club leaders. The link will also be in our INSTAGRAM bio 🙂
There is currently a spit speed race... can you beat Allie Levin's 45 second record?!
New members
If you are a new member, make sure you sign up for IMLeagues. We do not use WIN anymore so it is important to not use that program. Watch this video to learn how to use IMLeagues. See how to join by following the links below
Practice Sign Up IMLeagues (video tutorial)
ALSO... make sure you join Strava so you can virtually cheer on your fellow teammates of the Wisconsin Track Club!
QUICK IMPORTANT LINKS:
Facebook Page: If you are not a member, request to join!
Instagram Page
| IMPORTANT INFO |
TIME TRIAL AT the end of this WEEk
THURSDAY will be the sprinter time trial at the normal practice times, 4pm or 6pm at the Shell.
FRIDAY will be the distance time trial which will be a 5k on the lakeshore path at 4:30pm or 5pm.
Make sure to sign up on the google sheet linked below.
https://docs.google.com/spreadsheets/u/2/d/1ZA3ois-ZEz2Li3dpsxy69juMeaSD0bae1rsawK9ST4k/htmlview
APPAREL This semester
Our apparel coordinator is still working on creating new pieces of apparel for this semester. Keep on the look out for some sick new cow merch 🙂 A possible cow mask is in the making!
| WORKOUTS |
| Monday: | Tuesday: | Wednesday: | Thursday: | Friday: | Saturday: | Sunday: | |
| Distance | MD:
Warm-up 12-20 minutes Drills/Stretch 2-3x(3x50sec) 90sec rest b/w reps, 4 min rest b/w sets @ 800m RP 4-6x 200m ins and outs Cooldown
LD: Warm-up 12-20 minutes Dills/Stretch 5k 4-6x 800m(3:00min) @ 5k RP equal rest (2:30-3:30) 3k 4-6x 600m(2:00min) @3k RP equal rest (2:00-3:00) 4-6x 200m ins and outs Cooldown |
Everyone
Recovery run (4-6miles) 4-6x Strides Optional core workout afterwards at home
|
Warm-up 12-20 minutes Drills/Stretch 400m(1:30min) @cruise with 30 sec surge (~3k pace-1500m) x4-6 with 1 min rest Cooldown
LD: Warm-up 12-20 minutes Drills/Stretch 600m(2:00-2:30min) @cruise with 30 sec surge (10k-5k pace) x4-6 with 1 min rest Cooldown |
Everyone
Pre Meet (4 miles) 4-6x Strides Optional core workout afterwards at home |
Time Trial of the Cows Winter Edition 5k (DISTANCE) |
Fast Paced Long Run (7:45+) Easy run 7-10 miles (or 65-85 min) End with 4-6 strides or 5x hill sprints Optional core workout afterwards at home |
Faster Paced Long Run (7:45 or faster)
Easy run 8-10 miles (or 65-85 min) End with 4-6 strides or 5x hill sprints Optional core workout afterwards at home
|