QUICK IMPORTANT DATES:
CARROLL INVITE SIGN UP DEADLINE: Saturday, March 16th
TEAM STUDY NIGHT: Wednesday, March 27th
BOWLING NIGHT: Friday, March 29th
QUICK IMPORTANT LINKS:
Facebook Page: If you are not a member, request to join!
Meet Sign Up
Volunteer Sign Up
WIN page (membership stuff)
| IMPORTANT INFO |
Practice changes (v important)
Distance and Mid-Distance will be inside at the Shell until April 2nd. Workout days will continue to be Monday and Wednesday until we get on the outdoor track, then we will switch to workouts being on Tuesday's and Thursday's. For those practices in the future, we will meet in front of Science Hall Monday through Thursday, not just workout days. We’ll still meet at 5:30 pm. On workout days (Tuesday/Thursday), Mid-Distance/Distance will meet at 5:30 pm, jog over to the boat landing to do drills, and then start the workout at 6 pm on the track. THAT IS STARTING AFTER ON APRIL 2ND! Until then, everything is the same! Monday, Wednesday at the Shell at 5:30 for workouts (and regular runs on Tuesday and Thursday at 5:30 at the Shell).
Sprinters are inside until April 2nd as well!
Apparel deadline extended!
The apparel deadline has been extended until Wednesday, March 13th at 11:59pm! PLEASE GET YOUR APPAREL ORDERS IN ASAP SO YOU DON'T FORGET! Here is the link to the apparel!
sign up for the carroll invite
Deadline is Saturday, March 16th at 11:59 pm! Here is the link!
Female team jackets
If you are a female cow who wants to rent out a team jacket ($40 but you get your money back) contact Tessa Rayne (tjrayne@wisc.edu).
| WORKOUTS |
| Monday: | Tuesday: | Wednesday: | Thursday: | Friday: | Saturday: | Sunday: | |
| Long Distance | 1200m @ Threshold -- 2 min rest -- 6-10 x 400m starting at 10k pace progression to 3k pace. 90 sec rest b/w each 400 | Recovery run (3-4 tiers from 30 minutes timed to 8 miles)
4-6x Strides |
Warm-up to Villas Park
Drills in Zoo parking lot across from beach --2-4 mile progression run starting 20-30 seconds slower than threshold pace, cutdown 5-10 seconds per mile down to threshold pace, then maintain. Start at the 6 mile marker next to zoo parking lot run arb loop backwards to 4 mile marker and flip back. -- Shag jog to base of Edgewood Hill 5x 10 second hill sprint walk back to base between |
Recovery run (3-4 tiers from 30 minutes timed to 8 miles)
4-6x Strides |
3-6 miles (easy aerobic)
4-6x strides |
Long run 60-80 minutes (8-11 miles) end with 5x hill sprints | |
| Mid Distance | 800m @ Threshold -- 2 min rest -- 6-8 x 200m starting at 1500m pace progressing to 800m pace. 2 min rest b/w each 200
4x in’s and out’s |
Recovery run (3-4 tiers from 30 minutes timed to 8 miles)
4-6x Strides |
same as distance crew | Recovery run (3-4 tiers from 30 minutes timed to 8 miles)
4-6x Strides |
3-6 miles (easy aerobic)
4-6x strides |
Long run 40-50 minutes (5-7 miles) end with 5x hill sprints | |
| Sprints | 150, 200, 300, 200, 150 @ 80% | Mini hurdle sprints & 6-8x flying 40s, followed by pylos | Jumps/Blocks/Hurdles, technique work | 5-6x 300m speedmakers |