QUICK IMPORTANT DATES:
TIME TRIAL: Friday, January 31st at 6pm at the Shell
QUICK IMPORTANT LINKS:
Facebook Page: If you are not a member, request to join!
Meet Sign Up
Volunteer Sign Up
Group Fitness Classes (women only)
| IMPORTANT INFO |
AUTHORIZED DRIVERS
For every car we drive to meets, we need two authorized drivers (step 3)! So please become an authorized driver and help our travel coordinator, Rachel, out! The easiest way to sort cars out when traveling to meets is to have as many authorized drivers as possible! Thank you!
BECOME A MEMBER
As most of you know, meets are some of the best parts of track club! In order to compete in meets you must become a member on IMleagues! Simply follow these instructions! If you filled out these forms in the fall, you do not need to fill them out again! Also, please pay your dues! If you plan to compete, do Sunday workouts with the girls at the Nat, go to socials, etc, you must pay your dues! Venmo $30 to @WiscoTC.
RACE/VOLUNTEER AT TIME TRIAL
SIGN UP FOR THE TIME TRIAL! NO MATTER HOW FIT YOU ARE! Here is the link;) If you aren't competing in the time trial please please help us out by volunteering at it! We need some timers and people to write down everyones times! If you are able to take any pictures that would be greatly appreciated as well! Here is the sign up for it!
GIRLS PRACTICES ON SUNDAYS
On Sunday afternoons from 3:45-4:45 we will be having group fitness classes at the Nat! This is a great way to get a workout in that is not endurance or speed based! We will be led by instructors through various workouts such as yoga, strength, core work, etc. We want as many lady cows to go as possible so sign up here! It will be so much fun:))))))
RECWELL ATHLETIC TRAINERS
As a sports club, we have access to athletic trainers at three different locations on campus! If you are hurt or recovering, just know that you can always see the RECWELL athletic trainers whenever is convenient for you! Here is a powerpoint explaining what they do and where to find them!
| WORKOUTS |
| Monday: | Tuesday: | Wednesday: | Thursday: | Friday: | Saturday: | Sunday: | |
| MID DISTANCE | 3x (150m) @ mile-800m RP 60 sec rest/3 min rest -- 3x600 @ 5k RP (w/ 2 min rest). Cooldown. | Easy Run (3-7 miles) | 6-10x2min cruise @ threshold pace (1 min jog reco.) 4x150 flys (150 accelerations, 50m jog). Cooldown. | Easy Run (3-7 miles) | TIME TRIAL | LONG RUN (GIRLS) | LONG RUN (BOYS)/GROUP FITNESS (GIRLS) |
| LONG DISTANCE | 3x (4x400) @ 5k RP 30 sec rest b/w rep -- 4 min rest b/w sets. Cooldown. | Easy Run (3-7 miles) | 6-10x3min cruise @ threshold pace (1 min jog reco.) 4x150 fly's (150 accelerations, 50m jog). Cooldown | Easy Run (3-7 miles) | TIME TRIAL | LONG RUN (GIRLS) | LONG RUN (BOYS)/GROUP FITNESS (GIRLS) |
| SPRINTERS | 4-6 x Broken 300s (200m, 30" rest, 100m) @ 90% w/ 3-4 min rest | 20m flies and sprint drills | 5-7 x 250 repeats. (200m paced @ 75-80% and full sprint last 50m) w/3 min rest | Jumps/hurdles/blocks | TIME TRIAL | GROUP FITNESS (GIRLS) |
***WE HAVE LOW VOLUME WORKOUTS AS WELL IF YOU REFER TO THE FACEBOOK PAGE!