Practice time adjustment
For practice times, Mondays and Wednesdays will now be split by pace groups again! The fast group will meet at 5:15pm while the faster group will meet at 5:30 pm.
Do not forget that you need to resubmit your green badger badge every 7 days 🙂 You can do so through the link below.
https://docs.google.com/forms/d/e/1FAIpQLSf78HEvxe2J8hk3XCSuBL0Kle-kvMArhth4T1YOXmu_yql6LA/viewform
Post bagel run recap
Thank you to everyone who came out to the bagel run! The wizard created quite the bagel after his run...
QUICK IMPORTANT LINKS:
Facebook Page: If you are not a member, request to join!
Instagram Page
| IMPORTANT INFO |
APParel update
The team store is open! So many different apparel options to choose from including headbands. The store will be closing 11:59pm on March 15th.
The code for the BSN store is below!
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!
upcoming events
We will be having a time trial on Saturday 3/20 so stayed tune for that!
| WORKOUTS |
| Monday: | Tuesday: | Wednesday: | Thursday: | Friday: | Saturday: | Sunday: | |
| Distance |
Warm-up 12-20 minutes Drills/Stretch
MD: 2-3x(3x50sec) 90sec rest b/w reps, 4 min rest b/w sets @ 800m RP 4-6x 200m
LD: 5k 4-6x 800m(3:00min) @ 5k RP 2 min active recovery 3k 4-6x 400m(1:30min) @3k RP equal active recovery 3-5x 200m ins and outs
Cooldown
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Everyone Recovery run (5-7miles) 4-6x Strides
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Warm-up 12-20 minutes Drills/Stretch
LD: 3-5 x EMH hill set (1 set = (easy (E), 5k pace (Medium), sprint (Hard))), jog down
MD: 2-4 x EMH hill set (1 set = (easy (E), 5k pace (Medium), sprint (Hard))), jog down
Cooldown
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Everyone Recovery run (5-7miles) 4-6x Strides |
NO PRACTICE Recovery run (4-6miles) or Cross Train 4-6x Strides
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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 OR REST
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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 OR REST
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