Workout Itinerary
2012 - 2013
Directions to practice              
Preseason Track 
June 10 - 16
 
Monday, June 10 @ Marquette Outdoor Track, 5:30 PM --
LS/SS -- Warm up 800m (2 laps), then dynamic stretch drills. 30-60m block starts and top speed drills (via Pete Braun). Cool down 800m, then group sit ups. 
F -- Warm up 800m (2 laps), then dynamic stretch drills. Plyometric drills, then event specific drills. Cool down 800m, then group sit ups.

Tuesday, June 11 @ Marquette Outdoor Track, 5:30 PM --
LS/SS -- Warm up 800m (2 laps), then dynamic stretch drills. 2 sets of 4x 100m in 4 minutes (6 minutes recovery between sets, and 100m brisk jog back recovery between intervals). Note: "LS" should add 3rd set. Cool down 800m, then group sit ups. Power cleans and shoulders weight lifting recommended.
F -- Event specific drills.

Thursday, June 13 (meet day) --
WI Track Club Summer Series Meet #1 @ McClimon Field, Madison, WI 6 PM
Day of registration only. Visit this website for more info:
http://www.witrackclub.org/images/SummerTrackSeries13.pdf  


Friday, June 14 "on your own" --
All -- 20-30 minutes easy run, then upper body (chest, back arms) weight lifting recommended.    

Sunday, June 16 (meet day) --
WI USATF Open/Masters Championship @ Carroll College, Waukesha, WI 9 AM
Pre-registration required, deadline is June 13; go to link below:
http://www.wiusatf.org/events/2013Outdoormeetflyer.pdf  

 
June 3 - 9
 
Monday, June 3 @ Marquette Outdoor Track, 5:30 PM --
All -- Warm up 800m (2 laps), then dynamic stretch drills. 6x 150m "controlled" (80-85% sprint), with 3 minutes recovery between intervals. Cool down 800m, then group sit ups.

Wednesday, June 5 "on your own" --
All -- Power cleans and shoulders weight lifting recommended.

Thursday, June 6 @ Marquette Outdoor Track, 5:30 PM --
LS/SS -- Warm up 800m (2 laps), then dynamic stretch drills. 4x 30m straightaway and 4x 50m curve block starts. Cool down 800m, then group sit ups.
F -- Warm up 800m (2 laps), then dynamic stretch drills. Plyometric drills, then event specific drills. Cool down 800m, then group sit ups.

Friday, June 7 "on your own" --
All -- Upper body (chest, back arms) weight lifting recommended.  

Saturday, June 8 "on your own" --
LS/SS -- 20-30 minutes easy run or moderate biking.
F -- Event specific drills (note: Marquette Outdoor Track should be open).

Sunday, June 9 "on your own" --
All -- Leg weight lifting recommended.
 
May 14 - 17
 
Tuesday, May 14 (All @ Marquette Outdoor Track, 5:45 PM) --
Note: Sprinters bring your spikes. IM hurdlers will have hurdles in lanes for first 3 of 4 intervals.
    LD -- Warm up mile. 400m, 2x 300m, 3x 200m, 4x 100m with 6 minutes jogging recovery after all intervals, except 3 minutes jogging recovery between 100m intervals. 400 @ mile race pace, 300s @ 800m race pace, 200s @ 400m race pace, 100s @ "finishing race" pace (whatever you have left). Cool down mile.
    MD/LS -- 800m-mile warm up, then dynamic stretch drills. 400m, 300m, 200m, 100m with full recovery between intervals (full recovery is a pulse rate of 120 or better, which is about 10-12 minutes). All intervals are 90%-"all out" (around race pace)! Note: IM hurdlers will set up first 4 and last 4 hurdles in 400m, will set up last 6 hurdles in 300m, and set up last 4 hurdles in 200m. 800m-mile cool down, then group sit ups afterwards.
    SS/F -- 400-800m warm up, then dynamic stretch drills. 200m, 150m, 100m, 50m with full recovery between intervals (full recovery is a pulse rate of 120 or better, which is about 10-12 minutes). All intervals are "all out" (around race pace)! 400-800m cool down, then group sit ups afterwards.

Wednesday, May 15 (LD/MD/F on your own) --
LD/MD -- 4-6 miles moderate pace run.
F -- Event specific drills.

Thursday, May 16 (LS/SS @ Marquette Outdoor Track, 5:45 PM) --
Note: Hurdlers should have at least 3 hurdles in lane during block drills.
LS/SS -- 400-800m warm up, then dynamic stretch drills. 3x 30m straightaway block starts, 2x 50m curve block starts. 400-800m cool down.

Friday, May 17 (meet day) --
Augustana Midwest Twilight Qualifier @ Augustana College, Rock Island, IL Noon (field)/ 6 PM (running)
 
April 29 - May 5
 
Monday, April 29 (All @ Marquette Outdoor Track, 5:45 PM) --
Note: Some intermediate hurdles are recommended to be set up in lanes (on straight away) for "LS" who are IM hurdlers.
    LD -- Warm up mile. 2x 600m with 6 minutes jogging recovery after each interval, 3x 500m with 5 minutes jogging recovery after each interval, 4x 400m with 4 minutes jogging between each interval. 600s @ 5K race pace, 500s @ 3K race pace, and 400s @ mile race pace. Cool down mile.
    MD/LS -- 800m-mile warm up, then dynamic stretch drills. 600m, 8 minutes rest, 2x 400m with 6 minutes rest after each interval, 3x 200m with 4 minutes rest between each interval. 600m @ 80% sprint, 400s @ 85% sprint, and 200s @ 90% sprint. 800m-mile cool down.
    SS/F -- 400-800m warm up, then dynamic stretch drills. 300m, 8 minutes rest, 2x 200m with 6 minutes rest after each interval, 3x 100m with 4 minutes rest between each interval. 300m @ 85% sprint, 200s @ 90% sprint, and 100s @ 95% sprint. 400-800m cool down.

Tuesday, April 30 (LD/MD on your own; LS/SS/F @ Marquette Outdoor Track, 5:45 PM) --
Note: All sprinters should bring spikes! Hurdlers will do hurdle drills versus bungee resistant/over speed sprints!
LD/ MD -- 4-6 miles moderate run.
LS/SS -- 400-800m warm up, then dynamic stretch drills. 4x 100m hand-off drills. 8x 50yd (on in-field) bungee resistant/ over speed sprints (4x pull & being pulled each), with apprx 2 minutes recovery between intervals (or HH/ IH hurdle drills). 400-800m cool down, then group sit ups. Cleans and shoulder weight lifting recommended.
F -- 400-800m warm up, then dynamic stretch drills. Plyometric drills, then event specific drills. 400-800m cool down, then group sit ups. Cleans and shoulder weight lifting recommended.

Wednesday, May 1 (All on your own) --
LD/MD -- 45-60 minutes cross training (stationary biking, elliptical machine, swimming, etc).
LS/SS/F -- 20-30 minutes cross training (stationary biking, elliptical machine, swimming, etc).

Thursday, May 2 (All @ Marquette Outdoor Track, 5:45 PM) --
Note: Hurdlers should have at least one hurdle in lane during block drills.
LD/MD -- Warm up mile. 1200m, 2x 1000m, 3x 800m with 5 minutes jogging recovery between each interval. 1200m @ 8K race pace, 1000m @ 5K race pace, 800m @ 3K race pace. Cool down mile.
LS/SS -- 400-800m warm up, then dynamic stretch drills. 5x 30m straightaway block starts, 3x 50m curve block starts. 400-800m cool down, then group sit ups. Upper body (chest, back, arms) weight lifting recommended.
F -- 400-800m warm up, then dynamic stretch drills. Event specific drills. 400-800m cool down, then group sit ups. Upper body (chest, back, arms) weight lifting recommended.

Friday, May 3 (LD/MD on your own) --
LD/MD -- 2-3 miles easy pre-race run.

Saturday, May 4 (meet day) --
Carroll U May Invite @ Carroll U, Waukesha, WI 11 AM
-or-
Wisconsin Open @ U. of Wisconsin, Madison, WI Noon

Sunday, May 5 (All on your own) --
LD/MD -- 8-10 miles long run.
LS/SS/F -- Leg weight lifting recommended.
 April 22 - 28
 
Monday, April 22 (All @ Marquette Outdoor Track, 5:45 PM) --
Note: Some intermediate hurdles are recommended to be set up in lanes (on straight away) for "LS" who are IM hurdlers.
    LD -- Warm up mile. 2x 600m, 2x 500m, 2x 400m, 2x 300m, 2x 200m with 3 minutes recovery between intervals. 600s @ 5K race pace, 500s @ 3K race pace, 400s @ mile race pace, 300s @ 1200m race pace, 200s @ 800m race pace. Cool down mile.
    MD/LS -- 800m-mile warm up, then dynamic stretch drills. 500m (6 min rest), 400m (5 min rest), 300m (4 min rest), 200m (3 min rest), 100m. 500m @ 80% sprint, 400m @ 85% sprint, 300m @ 90% sprint 200m @ 95% sprint, 100m @ "all out" sprint. 800m-mile cool down.
    SS/F -- 400-800m warm up, then dynamic stretch drills. 250m (6 min rest), 200m (5 min rest), 150m (4 min rest), 100m (3 min rest), 50m. 250m & 200m @ 90% sprint, 150m & 100m @ 95% sprint, 50m @ "all out" sprint. 400-800m cool down.

Tuesday, April 23 (LD/MD on your own; LS/SS/F @ Marquette Outdoor Track, 5:45 PM) --
Note: All sprinters should bring spikes! Hurdlers will do hurdle drills versus bungee resistant/over speed sprints!
    LD/ MD -- 4-6 miles moderate run.
    LS/SS -- 400-800m warm up, then dynamic stretch drills. Plyometric drills, then 4x 100m hand-off drills. 8x 50yd (on in-field) bungee resistant/ over speed sprints (4x pull & being pulled each), with apprx 2 minutes recovery between intervals (or HH/ IH hurdle drills). 400-800m cool down, then group sit ups. Cleans and shoulder weight lifting recommended.
    F -- 400-800m warm up, then dynamic stretch drills. Plyometric drills, then event specific drills. 400-800m cool down, then group sit ups. Cleans and shoulder weight lifting recommended.

Wednesday, April 24 (All on your own) --
LD/MD -- 45-60 minutes cross training (stationary biking, elliptical machine, swimming, etc).
LS/SS/F -- 20-30 minutes cross training (stationary biking, elliptical machine, swimming, etc).

Thursday, April 25 (All @ Marquette Outdoor Track, 5:45 PM) --
Note: Hurdlers should have at least one hurdle in lane during block drills.
    LD/MD -- Warm up mile. Mile, 1400m, 1200m, 1000m, 800m, with 4 minutes jogging recovery. Mile @ 10K race pace, 1400m @ 8K race pace, 1200m @ 5K race pace, 1000m @ 3K race pace, 800m @ mile race pace. Cool down mile.
    LS/SS -- 400-800m warm up, then dynamic stretch drills. 4x 30m straightaway block starts, 4x 50m curve block starts. 400-800m cool down, then group sit ups. Upper body (chest, back, arms) weight lifting recommended.
    F -- 400-800m warm up, then dynamic stretch drills. Event specific drills. 400-800m cool down, then group sit ups. Upper body (chest, back, arms) weight lifting recommended.

Friday, April 26 (LD/MD on your own) --
LD/MD -- 2-3 miles easy pre-race run.

Saturday, April 27 (meet day) --
Drake Alternative Meet @ UW-Whitewater, Whitewater, WI 11 AM

Sunday, April 28 (All on your own) --
LD/MD -- 8-10 miles long run.
LS/SS/F -- Leg weight lifting recommended.
 
April 15 - 21
 
Monday, April 15 (All @ Marquette Outdoor Track, 5:45 PM) --
Note: Some intermediate hurdles are recommended to be set up in lanes (on straight away) for "LS" who are IM hurdlers.
LD -- Warm up mile. 2x 600m, 4x 400m, 6x 200m, with 3 minutes recovery between intervals. 600s @ 3K race pace, 400s @ mile race pace, 200s @ 800m race pace. Cool down mile.
MD/LS -- 800m-mile warm up, then dynamic stretch drills. 200m, 400m, 600m, 400m, 200m, with 6 minutes recovery between intervals. 600s @ 80% sprint, 400s @ 85% sprint, 200s @ 90% sprint. 800m-mile cool down.
SS/F -- 400-800m warm up, then dynamic stretch drills. 100m, 200m, 300m, 200m, 100m, with 6 minutes recovery between intervals. 300 @ 85% sprint, 200s @ 90% sprint, 100s @ 95% sprint. 400-800m cool down.

Tuesday, April 16 (LD/MD on your own; LS/SS/F @ Marquette Outdoor Track, 5:45 PM) --
Note: All sprinters should bring spikes! Hurdlers will do hurdle drills versus parachute resistant sprints!
LD/ MD -- 4-6 miles moderate run.
LS/SS -- 400-800m warm up, then dynamic stretch drills. Plyometric drills, then 4x 100m hand-off drills. 6x 100yd (on in-field) parachute resistant form sprints with apprx 2 minutes recovery between intervals (or HH/ IH hurdle drills). 400-800m cool down, then group sit ups. Cleans and shoulder weight lifting recommended.
F -- 400-800m warm up, then dynamic stretch drills. Plyometric drills, then event specific drills. 400-800m cool down, then group sit ups. Cleans and shoulder weight lifting recommended.

Wednesday, April 17 (All on your own) --
LD/MD -- 45-60 minutes cross training (stationary biking, elliptical machine, swimming, etc).
LS/SS/F -- 20-30 minutes cross training (stationary biking, elliptical machine, swimming, etc).

Thursday, April 18 (All @ Marquette Outdoor Track, 5:45 PM) --
Note: Hurdlers should have at least one hurdle in lane during block drills.
LD/MD -- Warm up mile. 1200m, 2x 1000m, 3x 800m, with 3 minutes jogging recovery. 1200m @ 10K race pace, 1000s @ 5K race pace, 800s @ 3K race pace. Cool down mile.
LS/SS -- 400-800m warm up, then dynamic stretch drills. 4x 30m straightaway block starts, 4x 50m curve block starts. 400-800m cool down, then group sit ups. Upper body (chest, back, arms) weight lifting recommended.
F -- 400-800m warm up, then dynamic stretch drills. Event specific drills. 400-800m cool down, then group sit ups. Upper body (chest, back, arms) weight lifting recommended.

Friday, April 19 (LD/MD on your own) --
LD/MD -- 2-3 miles easy pre-race run.

Saturday, April 20 (meet day) --
St. Norbert Invite @ St. Norbert College, De Pere, WI 10:30 AM

Sunday, April 21 (All on your own) --
LD/MD -- 8-10 miles long run.
LS/SS/F -- Leg weight lifting recommended.
 
April 8 - 14
 
Monday, April 8 (All @ Marquette Outdoor Track, 5:45 PM) --
Note: Some intermediate hurdles are recommended to be set up in lanes (on straight away) for "LS" who are IM hurdlers.
    LD --Warm up mile. 400m, 400m, 500m, 500m, 600m, 600m, 600m, 500m, 500m, 400m, 400m, with 3 minutes recovery between intervals. 600s @ 3K race pace, 500s @ mile race pace, 400s @ 1000m race pace. Cool down mile.
    MD/LS -- 800m-mile warm up, then dynamic stretch drills. 300m, 400m, 500m, 500m, 400m, 300m, with 6 minutes recovery between intervals. 500s @ 75% sprint, 400s @ 80% sprint, 300s @ 85% sprint. 800m-mile cool down.
    SS/F -- 400-800m warm up, then dynamic stretch drills. 150m, 200m, 250m, 250m, 200m, 150m, with 6 minutes recovery between intervals. 250s @ 80% sprint, 200s @ 85% sprint, 150s @ 90% sprint. 400-800m cool down.

Tuesday, April 9 (All on your own) --
LD/ MD -- 4-6 miles moderate run.
LS/SS/F -- Cleans and shoulder weight lifting recommended.

Wednesday, April 10 (All on your own) --
LD/MD -- 45-60 minutes cross training (stationary biking, elliptical machine, swimming, etc).
LS/SS -- 20-30 minutes cross training (stationary biking, elliptical machine, swimming, etc).
F -- Event specific drills.

Thursday, April 11 (All @ Marquette Outdoor Track, 5:45 PM) --
Note: All sprinters should bring spikes! Hurdlers will do hurdle drills versus parachute resistant sprints!
LD/MD -- Warm up mile. 800m, 1200m, mile, mile, 1200m, 800m, with 3 minutes jogging recovery. Mile @ 10K race pace, 1200s @ 5K race pace, 800s @ 3K race pace.
LS/SS/F -- 400-800m warm up, then dynamic stretch drills. Plyometric drills, then 4x 100m and/or sprint medley relay hand-off drills. 6x 100yd (on in-field) parachute resistant form sprints, with apprx 2 minutes recovery between intervals. 400-800m cool down, then group sit ups. Upper body (chest, back, arms) weight lifting recommended.

Friday, April 12 (LD/MD on your own; LS/SS/F @ Marquette Outdoor Track, 5:45 PM) --
Note: Hurdlers should have at least one hurdle in lane during block drills.
LD/MD -- 2-3 miles easy pre-race run.
LS/SS -- 400-800m warm up, then dynamic stretch drills. 3x 30m straightaway block starts, 2x 50m curve block starts. 400-800m cool down.
F -- Event specific drills.

Saturday, April 13 (meet day) --
Warrior Invite @ WI Lutheran College, Wauwatosa, WI 11 AM

Sunday, April 14 (All on your own) --
LD/MD -- 8-10 miles long run.
LS/SS/F -- Leg weight lifting recommended.
 
April 1 - 7
 
Monday, April 1 (All on your own) --
LD/ MD -- 4-6 miles moderate run.
LS/SS/F -- 20-30 minute run inclusive of hills. Cleans and shoulder weight lifting recommended.

Tuesday, April 2 (All @ Marquette Outdoor Track, 6 PM) --
Note: Some intermediate hurdles are recommended to be set up in lanes (on straight away) for "LS" who are IM hurdlers.
    LD --Warm up mile. 6x 800m "breakdown" with 5 minutes jogging recovery between sets: sets 1 & 2 = 500m, 300m with minute rest between intervals (500m @ 5K race pace, 300m @ mile race pace); sets 2 & 3 = 2x 400m with minute rest between intervals (400s @ 3K race pace); sets 5 & 6 = 2x 300m, 200m with minute rest between intervals (300s @ mile race pace, 200m @ 800m race pace). Cool down mile.
    MD/LS -- 800m-mile warm up, then dynamic stretch drills. 6x 400m "breakdown" with 6 minutes recovery between sets: set 1 = 300m, 100m with minute rest between intervals; set 2 = 250m, 150m with minute rest between intervals; set 3 = 2x 200m with minute rest between intervals; set 4 =200m, minute rest, 2x 100m with 30 seconds rest between intervals; set 5 = 2x 150m, 100m with minute rest between intervals; set 6 = 4x 100m with 30 seconds rest between intervals. 800m-mile cool down.
    SS/F -- 400-800m warm up, then dynamic stretch drills. 5x 400m "breakdown" with 6 minutes recovery between sets: set 1 = 2x 200m with minute rest between intervals; set 2 = 200m, 2x 100m with minute rest between intervals; set 3 = 2x 150m, 100m with minute rest between intervals; set 4 = 4x 100m with minute rest between intervals; set 5 = 2x 100 with minute rest after each interval, 4x 50m with 30 seconds rest between intervals. 400-800m cool down.

Wednesday, April 3 (All on your own) --
LD/MD -- 45-60 minutes cross training (stationary biking, elliptical machine, swimming, etc).
LS/SS -- 20-30 minutes cross training (stationary biking, elliptical machine, swimming, etc). Upper body (chest, back, arms) weight lifting recommended.
F -- Event specific drills. Upper body (chest, back, arms) weight lifting recommended.

Thursday, April 4 (All @ Marquette Outdoor Track, 6 PM) --
Note: All sprinters should bring spikes!
LD/MD -- 4x 1200m, 600m with 2 minutes jogging recovery between intervals, and 6 minutes recovery between sets (1200m @ 3K race pace, 600m @ mile race pace).
LS/SS -- 400-800m warm up, then dynamic stretch drills. 4x 100m relay hand-off drills, then straight away and curve block drills (note: IM hurdlers will do all curve block drills with hurdles in lanes, and high hurdlers will do all straight away block drills with hurdles in lanes). 400-800m cool down, then group sit ups.
F -- 400-800m warm up, then dynamic stretch drills. 4x 100m relay hand-off drills (if need be), then event specific drills. 400-800m cool down, then group sit ups.

Friday, April 5 (LD/MD on your own) --
LD/MD -- 2-3 miles easy pre-race run.

Saturday, April 6 (meet day) --
Carroll Invite @ Carroll College, Waukesha, WI 10:30 AM

Sunday, April 7 (All on your own) --
LD/MD -- 8-10 miles long run.
LS/SS/F -- Leg weight lifting recommended.
 
March 25 - 31
 
Monday, March 25 (LD/MD on your own; LS/SS/F @ MSOE Kern Center, 5:30 PM) --
LD/ MD -- 4-6 miles moderate run.
LS/SS/F -- 400m-800m warm up, then dynamic stretch drills. Plyometric drills, then 5x "flying" 30m with apprx 2 minutes walk back recovery between intervals. 400m-800m cool down, then group sit ups. Cleans and shoulder weight lifting recommended.

Tuesday, March 26 (All @ Marquette Outdoor Track, 6 PM) --
Note: Some intermediate hurdles are recommended to be set up in lanes (on straight away) for "LS" who are IM hurdlers.
    LD --Warm up mile. 4x 1000m "breakdown" with 5 minutes jogging recovery between sets: set 1 = 600m, 400m with minute rest between intervals (600m @ 5K race pace, 400m @ 3K race pace); set 2 = 2x 500m with minute rest between intervals (500s @ 3K race pace); set 3 = 400m, 2x 300m with minute rest between intervals (400m @ 3K race pace, 300s @ mile race pace); set 4 = 2x 300m, 2x 200m with minute rest between intervals (300s @ mile race pace, 200s @ 800m race pace). Cool down mile.
    MD/LS -- 800m-mile warm up, then dynamic stretch drills. 5x 500m "breakdown" with 6 minutes recovery between sets: set 1 = 300m, 200m with minute rest between intervals; set 2 = 300m, minute rest, 2x 100m with 30 seconds rest between intervals; set 3 = 250m, 150m, 100m with minute rest between intervals; set 4 = 2x 200m, 100m with minute rest between intervals; set 5 = 2x 150m with minute rest after each interval, 2x 100m with 30 seconds rest between intervals. 800m-mile cool down.
    SS/F -- 400-800m warm up, then dynamic stretch drills. 4x 500m "breakdown" with 6 minutes recovery between sets: set 1 = 250m, 150m, 100m with minute rest between intervals; set 2 = 2x 200m, 100m with minute rest between intervals; set 3 = 2x 150m, 2x 100m with minute rest between intervals; set 4 = 5x 100m with minute rest between intervals. 400-800m cool down.

Wednesday, March 27 (All on your own) --
LD/MD -- 45-60 minutes cross training (stationary biking, elliptical machine, swimming, etc).
LS/SS -- 20-30 minutes cross training (stationary biking, elliptical machine, swimming, etc). Upper body (chest, back, arms) weight lifting recommended.
F -- Event specific drills. Upper body (chest, back, arms) weight lifting recommended.

Thursday, March 28 (All @ Marquette Outdoor Track, 6 PM) --
Note: All sprinters should bring spikes!
LD/MD -- 3x mile, 800m with 2 minutes jogging recovery between intervals, and 6 minutes recovery between sets (mile @ 5K race pace, 800m @ 3K race pace).
LS/SS -- 400-800m warm up, then dynamic stretch drills. 4x 100m relay hand-off drills, then straight away and curve block drills (note: IM hurdlers will do all curve block drills with hurdles in lanes, and high hurdlers will do all straight away block drills with hurdles in lanes). 400-800m cool down, then group sit ups.
F -- 400-800m warm up, then dynamic stretch drills. 4x 100m relay hand-off drills (if need be), then event specific drills. 400-
800m cool down, then group sit ups.

Friday, March 29 (LD/MD on your own) --
LD/MD -- 2-3 miles easy pre-race run.

Saturday, March 30 (meet day) --
Track meet TBA due to weather...

Sunday, March 31 (All on your own) --
LD/MD -- 8-10 miles long run.
LS/SS/F -- Leg weight lifting recommended.
 
March 18 - 24
 
Monday, March 18 (LD/MD on your own) --
LD/ MD -- 4-6 miles moderate run.
Tuesday, March 19 (All @ UWM Klotsche Center, 6:00 PM) --
LD --Warm up mile. 10x 400m @ 3K race pace with 2 minutes jogging between intervals. Cool down mile.
MD/LS -- 800m-mile warm up, then dynamic stretch drills. 4x 400m "controlled" with 3 minutes recovery between intervals. 800m-mile cool down.
SS/F -- 400-800m warm up, then dynamic stretch drills. 3x 250m, walk 50m, 150m "controlled" with 3 minutes recovery between intervals. 400-800m cool down.

Wednesday, March 20 (LD/MD on your own) --
LD/MD -- 45-60 minutes cross training (stationary biking, elliptical machine, swimming, etc).
LS/SS/F -- 20-30 minutes cross training (stationary biking, elliptical machine, swimming, etc). Cleans and shoulder weight lifting recommended.

Thursday, March 21 (LD/MD on your own; LS/SS/F @ MSOE Kern Center @ 5:30 PM) --
Note: Hurdlers should include hurdles with block drills.
LD/MD -- Fartlek Run (inclusive of hills): 6x 4 minutes easy pace, 3 minutes moderate pace, 2 minute hard pace.
 LS/SS -- 800m warm up, then dynamic stretch drills. Plyometric drills, then block drills. 800m cool down, then group sit ups.
F -- 800m warm up, then dynamic stretch drills. Plyometric drills, then event specific drills. 800m cool down, then group sit ups.
Friday, March 22 (LS/SS/F on your own) --
LS/SS/F -- Upper body (chest, back, arms) weight lifting recommended.

Saturday, March 23 (LD/MD on your own; LS/SS/F @ Lincoln Memorial Hill, TBA) --
LD/MD -- 8-10 miles long run.
LS/SS/F -- Warm up 5 minutes, then dynamic stretch drills. 3x 4 hill form sprints (apprx 150-200m), with jog down recovery between intervals, walk down recovery between sets. Cool down 5 minutes.

Sunday, March 24 (LS/SS/F on your own) --
LS/SS/F -- Leg weight lifting recommended.
 
March 11 - 17
 
Monday, March 11 (LD/MD on your own) --
LD/ MD -- 4-6 miles moderate run.

Tuesday, March 12 (All @ UWM Klotsche Center, 6:30 PM) --
LD --Warm up mile. 15x 300m @ 5K race pace with 2 minutes jogging between intervals. Cool down mile.
MD/LS -- 800m-mile warm up, then dynamic stretch drills. 6x 300m "controlled" with 3 minutes recovery between intervals. 800m-mile cool down.
SS/F -- 400-800m warm up, then dynamic stretch drills. 3x 150m, walk 50m, 150m "controlled" with 3 minutes recovery between intervals. 400-800m cool down.

Wednesday, March 13 (LD/MD on your own) --
LD/MD -- 45-60 minutes cross training (stationary biking, elliptical machine, swimming, etc).
LS/SS/F -- 20-30 minutes cross training (stationary biking, elliptical machine, swimming, etc). Cleans and shoulder weight lifting recommended.

Thursday, March 14 (LD/MD on your own; LS/SS/F @ MSOE Kern Center @ 5:30 PM) --
LD/MD -- Fartlek Run (inclusive of hills): 5x 4 minutes easy pace, 3 minutes moderate pace, 2 minute hard pace.
LS/SS/F -- 800m warm up, then dynamic stretch drills. Plyometric drills, then outside for hill form sprints (off E. Knapp St), or rope resistant sprint drills (if inclement weather). 800m cool down, then group sit ups.

Friday, March 15 (LS/SS/F on your own) --
LS/SS/F -- Upper body (chest, back, arms) weight lifting recommended.

Saturday, March 16 (LD/MD on your own) --
LD/MD -- 8-10 miles long run.

Sunday, March 17 (LS/SS/F on your own) --
LS/SS/F -- Leg weight lifting recommended.
March 4 - 10
 
Monday, March 4 (LD/MD on your own) --
LD/ MD -- 4-6 miles moderate run.

Tuesday, March 5 (All @ UWM Klotsche Center, 6:30 PM) --
LD --Warm up mile. 20x 200m @ 5K race pace with 2 minutes jogging between intervals. Cool down mile.
MD/LS -- 800m-mile warm up, then dynamic stretch drills. 10x 200m "controlled" with 3 minutes recovery between intervals. 800m-mile cool down, then group sit ups afterwards.
SS/F -- 400-800m warm up, then dynamic stretch drills. 6x 200m "controlled" with 3 minutes recovery between intervals. 400-800m cool down, then group sit ups afterwards.

Wednesday, March 6 (LD/MD on your own) --
LD/MD -- 45-60 minutes cross training (stationary biking, elliptical machine, swimming, etc).
LS/SS/F -- 20-30 minutes cross training (stationary biking, elliptical machine, swimming, etc). Cleans and shoulder weight lifting recommended.

Thursday, March 7 (LD/MD on your own; LS/SS/F @ MSOE Kern Center, 5:30 PM) --
LD/MD -- Fartlek Run (inclusive of hills): 5x 5 minutes easy pace, 3 minutes moderate pace, 1 minute hard pace.
LS/SS/F -- 800m warm up, then dynamic stretch drills. Plyometric drills, then outside for hill form sprints (off E. Knapp St), or stair drills (if inclement weather). 800m cool down, then group sit ups.

Friday, March 8 (LS/SS/F on your own) --
LS/SS/F -- Upper body (chest, back, arms) weight lifting recommended.

Saturday, March 9 (LD/MD on your own) --
LD/MD -- 8-10 miles long run.

Sunday, March 10 (LS/SS/F on your own) --
LS/SS/F -- Leg weight lifting recommended.
 
February 25 - March 3
 
Monday, February 25 (All on your own) --
LD/ MD -- 4-6 miles moderate run.
LS/SS -- 20-30 minutes cross training (i.e. stationary biking, swimming, or elliptical, etc.).
F -- Event specific drills.

Tuesday, February 26 (All @ Klotsche Center Arena, 6:30 PM) --
    LD -- Mile warm up, then dynamic stretch drills. 2x 500m, 2x 400m, 3x 300m, 3x 200m, with 3 minutes recovery between intervals. 500s @ 3K race pace, 400s @ mile race pace, 300s @ 800m race pace, 200s @ "all out". Mile cool down, then group sit ups.
    MD/LS -- 800m-mile warm up, then dynamic stretch drills. 500m, 400m, 300m, 200m, with full recovery between intervals (8-12 minutes depending on when pulse rate returns to 120 or lower). All intervals are 90% - "all out". 800m-mile cool down, then group sit ups.
    SS/F -- 400-800m warm up, then dynamic stretch drills. 250m, 200m, 150m, 100m, with full recovery between intervals (8-12 minutes depending on when pulse rate returns to 120 or lower). All intervals are "all out". 400-800m cool down, then group sit ups.

Wednesday, February 27 (LD/MD on your own) --
LD/MD -- 4-6 miles "brisk pace" run.

Thursday, February 28 (LD/MD on your own; LS/SS/F @ MSOE Kern Center @ 5:30 PM) --
Note: Hurdlers are recommended to use hurdles during block drills.
LD/MD -- LD/MD -- 3-4 miles easy pre-race run.
LS/SS -- 800m warm up, then dynamic stretch drills. Tune up block drills. 800m cool down.
F -- 800m warm up, then dynamic stretch drills. Event specific drills. 800m cool down.

Friday, March 1 (meet day) --
Gill Athletics Last Chance Qualifier @ Carthage College, Kenosha, WI 3 PM

Saturday, March 2 (meet day) --
Pointer Qualifier @ UW-Stevens Point, Stevens Point, WI 10:30 AM

Sunday, March 3 (LD/MD on your own) --
LD/MD -- 8-10 miles easy long run.
LS/SS/F -- Leg weight lifting recommended.
 
February 18 - 24
 
Monday, February 18 (LD/MD on your own; LS/SS/F @ MSOE, 5:30 PM) --
LD/ MD -- 4-6 miles moderate run.
LS/SS/F -- 3-5 laps warm up, then dynamic stretch drills. 4x 200m relay hand-off drills; or 4x flying 30m (those who aren't racing Saturday). 4x 30m rope resistance/release sprints. 3-5 laps cool down, then group sit ups. Light cleans and shoulders weight lifting recommended.

Tuesday, February 19 (LD on your own; MD/LS/SS/F @ MSOE, 5:30 PM) --
    LD -- Mile warm up, then dynamic stretch drills. 10x 400m, with 3 minutes recovery between intervals. 400s @ mile race pace. Mile cool down, then group sit ups.
    MD/LS -- 800m-mile warm up, then dynamic stretch drills. 2x rhythm 800m (5 laps) with 3 minutes rest between intervals; 8 minutes recovery; 3x controlled 400m (2 1/2 laps) with 1 1/2 minutes between intervals 800s @ moderate base running pace (apprx 2:30-2:45 men/ 3:00-3:15 women), and 400s @ 60-65% sprint (apprx 1:10-1:12 men/ 1:25-1:27 women). 800m-mile cool down, then group sit ups.
    SS/F -- 800m warm up, then dynamic stretch drills. 8x 30m "all out" sprints on straightaway, with 3 minutes recovery between intervals. 800m (5 laps) "strides & jogs", then group sit ups.

Wednesday, February 20 (LS/SS/F on your own) --
LS/SS -- 20-30 minutes cross training (i.e. stationary biking, swimming, or elliptical, etc.). Light upper body (chest, back, arms) weight lifting recommended.
F -- Event specific drills. Upper body (chest, back, arms) weight lifting recommended. 
 
Thursday, February 21 (LD/MD on your own; LS/SS/F @ MSOE Kern Center @ 5:30 PM) --
Note: Hurdlers are recommended to use hurdles during block drills.
LD/MD -- Mile warm up, then dynamic stretch drills. 5x 1200m with recovery time the same as time of previous interval. 1200s @ 5K race pace. Mile cool down, then group sit ups.
LS/SS -- 800m warm up, then dynamic stretch drills. Block drills. 800m cool down, then group sit ups.
F -- 800m warm up, then dynamic stretch drills. Event specific drills. 800m cool down, then group sit ups.

Friday, February 22 (LD/MD on your own) --
LD/MD -- 3-4 miles easy pre-race run.

Saturday, February 23 (meet day) --
Illinois Club Relays @ U of Illinois, Champaign, IL NOON

Sunday, February 24 (LD/MD on your own) --
LD/MD -- 8-10 miles easy long run.
 
February 11 - 17
 
Monday, February 11 (LD/MD on your own; LS/SS/F @ MSOE, 5:30 PM) --
    LD -- Mile warm up, then dynamic stretch drills. 8x 300m, 8x 150m, with 4 minutes recovery between intervals. 300s @ 800m race pace, 150s @ 400m race pace. Mile cool down, then group sit ups.
    MD/LS -- 800m-Mile warm up, then dynamic stretch drills. 3x 320m (2 laps) with 7 minutes recovery after each interval, and 3x 160m (1 lap) with 5 minutes recovery after each interval. 320s @ 85% sprint, 160s @ 95% sprint. Mile cool down, then group sit ups.
    SS/F -- 800m warm up, then dynamic stretch drills. 3x 160m (1 lap) with 7 minutes recovery after each interval, and 3x 80m (top of curve to top of curve) with 5 minutes recovery after each interval. 160s @ 90% sprint, 80s @ "all out" sprint. 800m cool down, then group sit ups.

Tuesday, February 12 (LS/SS/F on your own) --
LS -- 30-40 minutes moderate run.
SS --20-30 minutes cross training (i.e. stationary biking, swimming, or elliptical, etc.).
F -- Event specific drills.

Wednesday, February 13 (All on your own) --
LD/MD -- Mile warm up, then dynamic stretch drills. 4x 1000m, 4x 600m with recovery time the same as time of previous interval. 1000s @ 3K race pace, 600s @ mile race pace. Mile cool down, then group sit ups.
LS/SS/F -- Light upper body (chest, back, shoulders, arms) weight lifting recommended.

Thursday, February 14 (LD/MD on your own; LS/SS/F @ MSOE Kern Center @ 5:30 PM) --
Note: Hurdlers are recommended to use hurdles during block drills.
LD/MD -- 3-4 miles easy pre-race run.
LS/SS -- 800m warm up, then dynamic stretch drills. Block drills. 800m cool down, then group sit ups.
F -- 800m warm up, then dynamic stretch drills. Event specific drills. 800m cool down, then group sit ups.

Friday, February 15 (meet day) --
Note: Special invite only.
Panther Tune Up @ UW-Milwaukee Klotsche Center, Milwaukee , WI 4 PM

Saturday, February 16 (LD/MD on your own) --
LD/MD -- 8-10 miles easy long run.

Sunday, February 17 (LS/SS/F on your own) --
LS/SS/F -- Leg weight lifting recommended.
 
 
January 21 - 27
Monday, January 21 (All on your own) --
LD/ MD -- 4-6 miles moderate run.
LS/SS/F -- 20-30 minute run. Cleans and shoulders weight lifting recommended.

Tuesday, January 22 (All @ Klotsche Center Arena @ 6:15 PM) --
    LD -- Mile warm up, then dynamic stretch drills. 5x 400m, 5x 300m, 5x 200m, with 3 minutes recovery between intervals. 400s @ 3K race pace, 300s @ mile race pace, 200s @ 800m race pace. Mile cool down, then group sit ups.
    MD/LS -- 800m-Mile warm up, then dynamic stretch drills. 2x 400m with 8 minutes recovery after each interval, 2x 300m with 6 minutes recovery after each interval, 2x 200m with 4 minutes recovery after each interval, and 2x 100m with 2 minutes recovery between intervals. 400s @ 80% sprint, 300s @ 85% sprint, 200s @ 90% sprint, and 100s @ 95% sprint. Mile cool down, then group sit ups.
    SS/F -- 800m warm up, then dynamic stretch drills. 2x 200m with 8 minutes recovery after each interval, 2x 150m with 6 minutes recovery after each interval, 2x 100m with 4 minutes recovery after each interval, and 2x 50m with 2 minutes recovery between intervals. 200s and 150s @ 90-95% sprint, 100s and 50s @ "all out" sprint. 800m cool down, then group sit ups.

Wednesday, January 23 (All on your own) --
All -- 20-40 minutes cross training (i.e. stationary biking, swimming, or elliptical, etc.). Note: LS/SS/F should do no more than 30 minutes, and LD/MD should do no less than 30 minutes.
LS/SS -- Upper body (chest, back, arms) weight lifting recommended.
F -- Event specific drills. Upper body (chest, back, arms) weight lifting recommended. 
 
Thursday, January 24 (LD/MD on your own; LS/SS/F @ MSOE Kern Center @ 5:30 PM) --
Note: Hurdlers are recommended to use hurdles during block drills.
LD/MD -- 3-4 miles easy pre-race run.
LS/SS -- 800m warm up, then dynamic stretch drills. Block drills. 800m cool down, then group sit ups.
F -- 800m warm up, then dynamic stretch drills. Event specific drills. 800m cool down, then group sit ups.

Friday, January 25 (meet day) --
Tadd Metzger Invite @ Carthage College, Kenosha, WI 3:30 PM

Saturday, January 26 (LD/MD on your own) --
LD/MD -- 8-10 miles easy long run.

Sunday, January 27 (LS/SS/F on your own) --
LS/SS/F -- Leg weight lifting recommended.
 
 
January 14 - 20
 
Monday, January 14 (LD/MD on your own; LS/SS/F @ MSOE Kern Center, 5:30 PM) --
LD/MD -- Moderate pace base run (5 miles women/ 7 miles men).
LS/SS -- 800m warm up, then dynamic stretch drills. Plyometric drills, then 3x 3 minutes stair drills, with 3 minutes recovery between sets (set 1: run up every other step, jog down; set 2: run up each step, jog down; set 3: double leg hop up each step, jog down). 800m cool down, then group sit ups. Shoulders and cleans weight lifting recommended.
F -- 800m warm up, then dynamic stretch drills. Plyometric drills, then event specific drills. 800m cool down, then group sit ups. Shoulders and cleans weight lifting recommended. 

Tuesday, January 15 (All @ Klotsche Center Arena @ 6:15 PM) --
    LD -- Mile warm up, then dynamic stretch drills. 3x 500m, 4x 400m, 5x 300m, with 3 minutes recovery between intervals. 500s @ 3K race pace, 400s @ mile race pace, 300s @ 800m race pace. Mile cool down, then group sit ups.
    MD/LS -- 800m-Mile warm up, then dynamic stretch drills. 2x 500m with 7 minutes recovery after each interval, 3x 300m with 5 minutes recovery after each interval, 4x 100m with 3 minutes recovery between intervals. 500s @ 85% sprint, 300s @ 90% sprint, and 100s @ 95% sprint. Mile cool down, then group sit ups.
    SS/F -- 800m warm up, then dynamic stretch drills. 2x 250m with 7 minutes recovery after each interval, 3x 150m with 5 minutes recovery after each interval, 4x 50m with 3 minutes recovery between intervals. 250s @ 85% sprint, 150s @ 90%sprint, and 50s @ 95% sprint. Mile cool down, then group sit ups.

Wednesday, January 16 (All on your own) --
All -- 20-40 minutes cross training (i.e. stationary biking, swimming, or elliptical, etc.). Note: LS/SS/F should do no more than 30 minutes, and LD/MD should do no less than 30 minutes.
LS/SS/F -- Upper body (chest, back, arms) weight lifting recommended. 

Thursday, January 17 (LD/MD on your own) --
LD/MD -- Mile warm up, then dynamic stretch drills. Mile, 2x 1200m, 3x 800m, with recovery time the same as previous interval. Mile @ 5K race pace, 1200s @ 3K race pace, 800s @ mile race pace. Mile cool down.
 
Friday, January 18 (LD/MD on your own; LS/SS/F @ MSOE Kern Center @ 5:30 PM) --
Note: Hurdlers are recommended to use hurdles during block drills.
LD/MD -- 3-4 miles easy pre-race run.
LS/SS -- 800m warm up, then dynamic stretch drills. Block drills. 800m cool down, then group sit ups.
F -- 800m warm up, then dynamic stretch drills. Event specific drills. 800m cool down, then group sit ups.

Saturday, January 19 (meet day) --
Karl Schlender Invite @ UW-Whitewater, Whitewater, WI 10:00 AM

Sunday, January 20 (All on your own) --
LD/MD -- 8-10 miles easy long run.
LS/SS/F -- Leg weight lifting recommended.
 
January 7 - 13
 
Monday, January 7 (LD/MD on your own; LS/SS/F @ MSOE Kern Center, 5:30 PM) --
LD/MD -- Moderate pace base run (5 miles women/ 7 miles men).
LS/SS -- 800m warm up, then dynamic stretch drills. Plyometric drills, then 8x 30m rope resistance/release form sprints. 800m cool down, then group sit ups. Shoulders and cleans weight lifting recommended.
F -- 800m warm up, then dynamic stretch drills. Plyometric drills, then event specific drills. 800m cool down, then group sit ups. Shoulders and cleans weight lifting recommended. 

Tuesday, January 8 (All @ Klotsche Center Arena @ 6:15 PM) --
LD -- Mile warm up, then dynamic stretch drills. 600m, 600m, 500m, 500m, 400m, 400m, 300m, 300m, with 3 minutes recovery between sets. 600s @ 5K race pace, 500s @ 3K race pace, 400s @ mile race pace, 300s @ 800m race pace. Mile cool down, then group sit ups.
MD/LS -- 800m-Mile warm up, then dynamic stretch drills. 600m, 500m, 400m, 300m, with 8 minutes recovery between intervals. 600m @ 75%, 500m @ 80%, 400m @ 85%, and 300m @ 90% sprint. Mile cool down, then group sit ups.
SS/F -- 800m warm up, then dynamic stretch drills. 400m, 300m, 200m, 100m, with 8 minutes recovery between intervals. 400m @ 80%, 300m @ 85%, 200m @ 90%, and 100m @ 95% sprint. Mile cool down, then group sit ups.

Wednesday, January 9 (All on your own) --
All -- 20-40 minutes cross training (i.e. stationary biking, swimming, or elliptical, etc.). Note: LS/SS/F should do no more than 30 minutes, and LD/MD should do no less than 30 minutes.
LS/SS/F -- Upper body (chest, back, arms) weight lifting recommended. 

Thursday, January 10 (LD/MD on your own; LS/SS/F @ MSOE Kern Center @ 5:30 PM) --
Note: Hurdlers are recommended to use hurdles during block drills.
LD/MD -- Mile warm up, then dynamic stretch drills. 1 1/2 mile, 1 mile, 1 mile, 800m, with recovery time the same as previous interval. 1 1/2 Mile @ 10K race pace, 1 mile @ 5K race pace, 800m @ 3K race pace. Mile cool down.
LS/SS -- 800m warm up, then dynamic stretch drills. 3x flying 30m, then block drills. 800m cool down, then group sit ups.
F -- 800m warm up, then dynamic stretch drills. Event specific drills. 800m cool down, then group sit ups.

Friday, January 11 (LD/MD on your own) --
LD/MD -- 3-4 miles easy pre-race run.

Saturday, January 12 (meet day) --
Private College Invite @ Carthage College, Kenosha, WI 10:30 AM

Sunday, January 13 (All on your own) --
LD/MD -- 8-10 miles easy long run.
LS/SS/F -- Leg weight lifting recommended.
 
 
January 2 - 6 
Wednesday, January 2 (All on your own) --
LD/MD -- Moderate pace base run (5 miles women/ 7 miles men).
LS/SS/F -- 20-30 minutes easy base run. Shoulders and cleans weight lifting recommended.

Thursday, January 3 (LD/MD on your own; LS/SS/F @ MSOE Kern Center @ 5:30 PM) --
Note: Hurdlers are recommended to use hurdles during block drills.
LD/MD -- Mile warm up, then dynamic stretch drills. 2x (500m, 1000m, 500m, with 4 minutes jogging recovery between intervals). 8 minutes light jogging recovery between sets. 1000s @ 3K race pace, 500s @ mile race pace. Mile cool down.
LS/SS -- 800m warm up, then dynamic stretch drills. Block drills (4-5x 30m). 800m cool down, then group sit ups. Upper body (chest, back, arms) weight lifting recommended.
F -- 800m warm up, then dynamic stretch drills. Event specific drills. 800m cool down, then group sit ups. Upper body (chest, back, arms) weight lifting recommended. 

Friday, January 4 (LD/MD on your own) --
LD/MD -- 3-4 miles easy pre-race run.

Saturday, January 5 (meet day) --
UWM Developmental Meet #2 @ Klotsche Center Arena, Milwaukee, WI 9 AM

Sunday, January 6 (All on your own) --
LD/MD -- 8-10 miles easy long run.
LS/SS/F -- Leg weight lifting recommended.
 
December 17 - 23
 
Monday, December 17 (All on your own) --
LD/MD -- Moderate pace base run (5 miles women/ 7 miles men).
LS/SS/F -- Shoulders and cleans weight lifting recommended.  

Tuesday, December 18 (All @ Klotsche Center Arena @ 6:15 PM) --
    LD -- Mile warm up, then dynamic stretch drills. 4x (300m, 600m, 300m, with recovery time the same as time of previous interval within each set). 5 minutes light jogging recovery between sets. 600s @ 3K race pace, and 300s @ mile race pace. Mile cool down, then group sit ups.
    MD/LS -- 800m-Mile warm up, then dynamic stretch drills. 300m, 3 minutes rest, 600m, 3 minutes rest, 300m; 8 minutes recovery; 200m, 3 minutes rest, 400m, 3 minutes rest, 200m. 600 @ 70% sprint, 400 @ 75% sprint, 300s @ 80% sprint, and 200s @ 85% sprint. Mile cool down, then group sit ups.
    SS/F -- 800m warm up, then dynamic stretch drills. 200m, 3 minutes rest, 400m, 3 minutes rest, 200m; 8 minutes recovery; 100m, 2 minutes rest, 200m, 2 minutes rest, 100m. 400 @ 75% sprint, 200s @ 85% sprint, and 100s @ 95% sprint. Mile cool down, then group sit ups.

Wednesday, December 19 (All on your own) --
All -- 20-40 minutes cross training (i.e. stationary biking, swimming, or elliptical, etc.). Note: LS/SS/F should do no more than 30 minutes, and LD/MD should do no less than 30 minutes.
LS/SS/F -- Upper body (chest, back, arms) weight lifting recommended.
 
Thursday, December 20 (LD/MD on your own; LS/SS/F @ MSOE Kern Center @ 5:30 PM) --
Note: Hurdlers are recommended to use hurdles during block drills.
LD/MD -- Mile warm up, then dynamic stretch drills. 2x (800m, mile, 800m, with 4 minutes jogging recovery between intervals). 8 minutes light jogging recovery between sets. Mile @ 5K race pace, 800s @ 3K race pace. Mile cool down.
LS/SS -- 800m warm up, then dynamic stretch drills. Plyometric drills, then block drills. 800m cool down, then group sit ups.
F -- 800m warm up, then dynamic stretch drills. Plyometric drills, then event specific drills. 800m cool down, then group sit ups.

Friday, December 21 (LD/MD on your own) --
LD/MD -- Moderate pace base run (5 miles women/ 7 miles men).

Saturday, December 22 (LS/SS/F on your own) --
LS/SS/F -- Leg weight lifting recommended.

Sunday, December 23 (LD/MD/LS/SS on your own) --
LD/MD -- 8-10 miles easy long run.
LS/SS -- 20-30 minutes easy base run.
 
 
December 10 - 16
 
Monday, December 10 (All on your own) --
LD/MD -- Moderate pace base run (5 miles women/ 7 miles men).
LS/SS/F -- Shoulders and cleans weight lifting recommended.  

Tuesday, December 11 (All on your own) --
    LD -- Mile warm up, then dynamic stretch drills. 6x 500m, 6x 250m, with recovery time the same as time of previous interval. 500s @ 3K race pace, and 250s @ mile race pace. Mile cool down, then group sit ups.
    MD/LS -- 800m-Mile warm up, then dynamic stretch drills. 2x (500m, 2 minutes rest, 250m), 2x (400m, 2 minutes rest, 200m); with 6 minutes recovery between sets. 500s @ 70% sprint, 400s @ 75% sprint, 250s @ 80% sprint, and 200s @ 85% sprint. Mile cool down, then group sit ups.
    SS/F -- 800m warm up, then dynamic stretch drills. 2x (300m, 2 minutes rest, 150m), 2x (200m, 2 minutes rest, 100m); with 6 minutes recovery between sets. 300s @ 80% sprint, 200s @ 85% sprint, 150s @ 90% sprint, and 100s @ 95% sprint. Mile cool down, then group sit ups.

Wednesday, December 12 (All on your own) --
All -- 20-40 minutes cross training (i.e. stationary biking, swimming, or elliptical, etc.). Note: LS/SS/F should do no more than 30 minutes, and LD/MD should do no less than 30 minutes.
LS/SS/F -- Upper body (chest, back, arms) weight lifting recommended.
Thursday, December 13 (LD/MD on your own; LS/SS/F @ MSOE Kern Center @ 5:30 PM) --
Note: Hurdlers are recommended to use hurdles during block drills.
LD/MD -- Mile warm up, then dynamic stretch drills. 12x 800m rhythm run @ 3K race pace, with recovery time the same as time of previous interval. Mile cool down.
LS/SS -- 800m warm up, then dynamic stretch drills. Plyometric drills, then block drills. 800m cool down, then group sit ups.
F -- 800m warm up, then dynamic stretch drills. Plyometric drills, then event specific drills. 800m cool down, then group sit ups.

Friday, December 14 (LD/MD on your own) --
LD/MD -- Moderate pace base run (5 miles women/ 7 miles men).

Saturday, December 15 (LS/SS/F on your own) --
LS/SS/F -- Leg weight lifting recommended.

Sunday, December 16 (LD/MD/LS/SS on your own) --
LD/MD -- 8-10 miles easy long run.
LS/SS -- 20-30 minutes easy base run.
December 3 - 9
 
Monday, December 3 (All @ Marquette Outdoor Track @ 6 PM) --
    LD -- Mile warm up, then dynamic stretch drills. 2x 600m, 4x 400m, 6x 200m, with recovery time the same as time of previous interval. 600s @ 5K race pace, 400s @ 3K race pace, and 200s @ mile race pace. Mile cool down, then group sit ups.
    MD/LS -- 800m-Mile warm up, then dynamic stretch drills. 600m, 400m, 400m, 200m, 200m, 200m, with 6 minutes recovery after 600 and 400s, 3 minutes between 200s. 600 @ 75% sprint, 400s @ 80% sprint, and 200s @ 85% sprint. Mile cool down, then group sit ups.
    SS/F -- 800m warm up, then dynamic stretch drills. 400m, 250m, 250m, 100m, 100m, 100m, with 6 minutes recovery after 400 and 250s, 3 minutes between 100s. 400 @ 80% sprint, 250s @ 85% sprint, and 100s @ 90% sprint. Mile cool down, then group sit ups.

Tuesday, December 4 (All on your own) --
LD/MD -- Moderate pace base run (5 miles women/ 7 miles men).
LS/SS/F -- Shoulders and cleans weight lifting recommended.  

Wednesday, December 5 (All on your own) --
All -- 20-40 minutes cross training (i.e. stationary biking, swimming, or elliptical, etc.). Note: LS/SS/F should do no more than 30 minutes, and LD/MD should do no less than 30 minutes.
Thursday, December 6 (LD/MD on your own; LS/SS/F @ MSOE Kern Center @ 5:30 PM) --
Note: Hurdlers are recommended to use hurdles during block drills.
LD/MD -- Mile warm up, then dynamic stretch drills. 10x 1000m rhythm run @ 5K race pace, with recovery time the same as time of previous interval. Mile cool down.
LS/SS -- 800m warm up, then dynamic stretch drills. Plyometric drills, then block drills. 800m cool down, then group sit ups.
F -- 800m warm up, then dynamic stretch drills. Plyometric drills, then event specific drills. 800m cool down, then group sit ups.

Friday, December 7 (All on your own) --
LD/MD -- Moderate pace base run (5 miles women/ 7 miles men).
LS/SS/F -- Upper body (chest, back, arms) weight lifting recommended. 

Saturday, December 8 (LS/SS on your own) --
LS/SS -- 20-30 minutes easy base run.

Sunday, December 9 (All on your own) --
LD/MD -- 8-10 miles easy long run.
LS/SS/F -- Leg weight lifting recommended.
 
November 26 - December 2
 
Monday, November 26 (All on your own) --
LD/MD -- Moderate pace base run (5 miles women/ 7 miles men).
LS/SS/F -- 20-30 minutes cross training (i.e. stationary biking, swimming, or elliptical, etc.).  

Tuesday, November 27 (All on your own) --
    LD -- Mile warm up, then dynamic stretch drills. 300m, 300m, 400m, 400m, 500m, 500m, 400m, 400m, 300m, 300m, with recovery time the same as time of previous interval. 500s @ 5K race pace, 400s @ 3K race pace, and 300s @ mile race pace. Mile cool down, then group sit ups.
    MD/LS -- 800m-Mile warm up, then dynamic stretch drills. 200m, 300m, 400m, 500m, 400m, 300m, 200m, with 6 minutes recovery between intervals. 500 @ 70% sprint, 400s @ 75% sprint, 300s @ 80% sprint, and 200s @ 85% sprint. Mile cool down, then group sit ups.
    SS/F -- 800m warm up, then dynamic stretch drills. 100m, 200m, 300m, 300m, 200m, 100m, with 6 minutes recovery between intervals. 300s @ 80% sprint, 200s @ 85% sprint, and 100s @ 90% sprint. Mile cool down, then group sit ups.

Wednesday, November 28 (LS/SS/F on your own) --
LS/SS/F -- Shoulders and cleans weight lifting recommended.
 
Thursday, November 29 (LD/MD on your own; LS/SS/F @ MSOE Kern Center @ 5:30 PM) --
Note: Hurdlers are recommended to use hurdles during block drills.
LD/MD -- Mile warm up, then dynamic stretch drills. 6x 1200m rhythm run @ 10K race pace, with 3 minutes jogging recovery between intervals. Mile cool down.
LS/SS -- 800m warm up, then dynamic stretch drills. Plyometric drills, then intro to block drills. 800m cool down, then group sit ups.
F -- 800m warm up, then dynamic stretch drills. Plyometric drills, then intro to event specific drills. 800m cool down, then group sit ups.

Friday, November 30 (LD/MD on your own) --
LD/MD -- 2-3 miles easy pre-race run.
Saturday, December 1 (meet day) --
All -- UWM Developmental Meet #1 @ UW-Milwaukee Klotsche Center Arena, Milwaukee, WI 9 AM
LS/SS/F -- Upper body (chest, back, arms) weight lifting recommended after meet.

Sunday, December 2 (All on your own) --
LD/MD -- 8-10 miles easy long run.
LS/SS/F -- Leg weight lifting recommended.
 
 
November 19 - 25
 
Monday, November 19 (All @ Marquette Outdoor Track @ 5:30 PM) --
    LD -- Mile warm up, then dynamic stretch drills. 15x 400m with 3 minutes light jogging between intervals. Intervals @ 5K race pace. Mile cool down, then group sit ups.
    MD/LS -- 800m-Mile warm up, then dynamic stretch drills. 6x 400m "breakdown" sets (6 minutes recovery between sets): set 1 - 300m, 100m, with minute rest between intervals; set 2 - 250m, 150m, with minute between intervals; set 3 - 2x 200m, with minute rest between intervals; set 4 - 200m, 2x 100m, with minute rest after 200 and 30 seconds rest between 100s; set 5 - 2x 150, 100m, with minute rest between intervals; set 6 - 4x 100m, with 30 seconds rest between intervals. 300 @ 70% sprint, 250 @ 75% sprint, 200s @ 80% sprint, 150s @ 85% sprint, 100s @ 90% sprint. Mile cool down, then group sit ups.
    SS/F -- 800m warm up, then dynamic stretch drills. 5x 400m "breakdown" sets (6 minutes recovery between sets): set 1 - 250m, 150m, with minute between intervals; set 2 - 2x 200m, with minute rest between intervals; set 3 - 2x 150, 100m, with minute rest between intervals; set 4 - 4x 100m with 45 seconds rest between intervals; set 5 - 2x 100m, 4x 50m, with 45 seconds rest after 100s, 30 seconds rest between 50s. 250 @ 75% sprint, 200s @ 80% sprint, 150s @ 85% sprint, 100s @ 90% sprint, 50s @ 95% sprint. Mile cool down, then group sit ups.

Tuesday, November 20 (LS/SS/F @ UW-Klotsche Center Arena @ 6:15 PM) --
LS/SS/F -- 800m warm up, then dynamic stretch drills. Plyometric drills (via Amy Fix), then 5x 50m rope pull resistance/release sprints. 800m cool down, then group sit ups.

Wednesday, November 21 (All on your own) --
LD/MD -- Moderate pace base run (5 miles women/ 7 miles men).
LS/SS/F -- 20-30 minutes cross training (i.e. stationary biking, swimming, or elliptical, etc.). Shoulders and cleans weight lifting recommended. 

Thursday, November 22 --
Happy Thanksgiving!

Friday, November 23 (All on your own) --
LD/MD -- Fartlek Run: 5x (4 minutes easy, 3 minutes moderate, 2 minutes hard).
LS/SS/F -- Leg weight lifting recommended.

Sunday, November 25 (All on your own) --
LD/MD -- 8-10 miles easy long run.
LS/SS/F -- 20 minutes easy run. Upper body (chest, back, arms) weight lifting recommended.
 
 
November 12 - 17
 
Monday, November 12 (All on your own) --
LD/MD -- Moderate pace base run (5 miles women/ 7 miles men).
LS/SS/F -- 20-30 minutes cross training (i.e. stationary biking, swimming, or elliptical, etc.).
Tuesday, November 13 (Marquette Outdoor Track @ 5:30 PM) --
    LD -- Mile warm up, then dynamic stretch drills. 12x 500m with 3 minutes light jogging between intervals. Intervals @ 5K race pace. Mile cool down, then group sit ups.
    MD/LS -- 800m-Mile warm up, then dynamic stretch drills. 5x 500m "breakdown" sets (6 minutes recovery between sets): set 1 - 300m, 200m, with minute rest between intervals; set 2 - 300m, 2x 100m, with minute after 300m, 30 seconds between 100s; set 3 - 200m, 2x 150m, with minute rest between intervals; set 4 - 2x 200m, 100m, with minute rest between intervals; set 5 - 5x 100m, with 30 seconds rest between intervals. 300s @ 70% sprint, 200s @ 75% sprint, 150s @ 80% sprint, 100s @ 85% sprint. Mile cool down, then group sit ups.
    SS/F -- 800m warm up, then dynamic stretch drills. 4x 500m "breakdown" sets (6 minutes recovery between sets): set 1 - 2x 200m, 100m, with minute rest between intervals; set 2 - 2x 150m, 2x 100m, with minute rest between intervals; set 3 - 5x 100m, with minute rest between intervals; set 4 - 3x 100, 4x 50m with 1 minute rest after 100s & 30 seconds rest between 50s. 200s @ 75% sprint, 150s @ 80% sprint, 100s @ 85% sprint, 50s @ 90% sprint. Mile cool down, then group sit ups.

Wednesday, November 14 (LS/SS/F on your own) --
LS/SS/F -- Shoulders and cleans weight lifting recommended.
Thursday, November 15 (Marquette Outdoor Track @ 5:30 PM) --
Note: Field event competitors can opt to start working on intro to "event specific" drills. Contact Amy Fix for more details - frydaddy02@hotmail.com
LD/MD -- Mile warm up, then dynamic stretch drills. 4x 1 mile rhythm run @ 10K race pace, with 4 minutes jogging recovery between intervals. Mile cool down.
LS/SS -- 800m warm up, then dynamic stretch drills. Hurdle stretch drills and plyometric drills, then on infield, "speedmaker ladder": 40 yd, 60yd, 80yd, 100yd, 80yd, 60yd, 40yd, with turnaround jog back recovery between intervals. 800m cool down, then group sit ups.
F -- Intro to event specific drills or "LS/SS" workout.

Friday, November 16 (LS/SS/F on your own) --
LS/SS/F -- Leg weight lifting recommended.
Saturday, November 17 (All on your own) --
LD/MD -- 8-10 miles easy long run.
LS/SS/F -- 20 minutes easy run. Upper body (chest, back, arms) weight lifting recommended.
 
November 5 - 10
 
Monday, November 5 (Marquette Outdoor Track @ 5:30 PM) --
    LD -- Mile warm up, then dynamic stretch drills. 10x 600m with 3 minutes light jogging between intervals. Intervals @ 5K race pace. Mile cool down, then group sit ups.
    MD/LS -- 800m-Mile warm up, then dynamic stretch drills. 4x 600m "breakdown" sets (6 minutes recovery between sets): set 1 - 2x 300m with minute rest between intervals; set 2 - 3x 200m with minute rest between intervals; set 3 - 4x 150m with minute rest between intervals; set 4 - 6x 100m with 30 seconds rest between intervals. 300s @ 70% sprint, 200s @ 75% sprint, 150s @ 80% sprint, 100s @ 85% sprint. Mile cool down, then group sit ups.
    SS/F -- 800m warm up, then dynamic stretch drills. 3x 600m "breakdown" sets (6 minutes recovery between sets): set 1 - 3x 200m with minute rest between intervals; set 2 - 4x 150m with minute rest between intervals; set 3 - 2x 150m, 3x 100m with 1 minute rest after 150s & 30 seconds rest between 100s. 200s @ 75% sprint, 150s @ 80% sprint, 100s @ 85% sprint. Mile cool down, then group sit ups.
Tuesday, November 6 (LS/SS/F on your own) --
LS/SS/F -- 20-30 minutes cross training (i.e. stationary biking, swimming, or elliptical, etc.). Shoulders and cleans weight lifting recommended.

Wednesday, November 7 (LD/MD on your own) --
LD/MD -- Moderate pace base run (5 miles women/ 7 miles men).
Thursday, November 8 (Marquette Outdoor Track @ 5:30 PM) --
Note: Field event competitors can opt to start working on intro to "event specific" drills. Contact Amy Fix for more details - frydaddy02@hotmail.com
LD/MD -- Mile warm up, then dynamic stretch drills. 3x 1 1/2 mile rhythm run @ 10K race pace. Mile cool down.
LS/SS -- 800m warm up, then dynamic stretch drills. Hurdle stretch drills and plyometric drills, then on infield, 2x "speedmakers" with 3 minutes rest between sets. "Speedmakers" are: start at goal line, sprint 60 yds, jog 40 yds to opposite goal line; sprint 70 yds from goal line, jog 30 yds; sprint 80 yds from goal line, jog 20 yds; sprint 90 yds from goal line, jog 10 yds. 800m cool down, then group sit ups.
F -- Intro to event specific drills or "LS/SS" workout.

Friday, November 9 (LS/SS/F on your own) --
LS/SS/F -- Leg weight lifting recommended.
Saturday, November 10 (All on your own) --
LD/MD -- 8-10 miles easy long run.
LS/SS/F -- 20 minutes easy run. Upper body (chest, back, arms) weight lifting recommended. 
 
October 22 - 27
 
Monday, October 22 (north entrance of Lake Park @ 5:30 PM) --
All -- Mile warm up, then dynamic stretch drills. 3x 5 minutes up hill form sprints with 2 1/2 minutes recovery between sets. Mile cool down, then group sit ups.

Tuesday, October 23 (on your own) --
S/F -- 20-30 minutes cross training (i.e. stationary biking, swimming, or elliptical, etc.). Shoulders and cleans weight lifting recommended.

Wednesday, October 24 (on your own) --
D -- Moderate pace base run (4 miles women/ 6 miles men).
Thursday, October 25 (Marquette Outdoor Track @ 5:30 PM) --
All -- 800m warm up, then dynamic stretch drills. Plyometric drills, then 400m @ 70% sprint, 3 minutes rest; 2x 200m @ 75% sprint, 2 minutes rest after intervals; 4x 100m @ 80% sprint, 1 minute rest between intervals. 800m cool down.
Friday, October 26 (on your own) --
S/F -- Leg weight lifting recommended.

Saturday, October 27 (on your own) --
D -- 8-10 miles easy long run.
S/F -- 20 minutes easy run. Upper body (chest, back, arms) weight lifting recommended.
 
October 15 - 21
 
Monday, October 15 (north entrance of Lake Park @ 5:30 PM) -- 
TF -- Mile warm up, then dynamic stretch drills. 20 minutes speed endurance stairs drills (type of up stairs drills will be determined at practice). Mile cool down, then group sit ups.

Tuesday, October 16 (north entrance of Lake Park @ 5:30 PM) -- 
CC -- Mile warm up. 6x 800m @ cc per mile race pace with recovery the same as time of previous interval (example: if 800m interval was ran at 2:45 seconds, then that's the recovery time before the next interval). Mile cool down.

Wednesday, October 17 (on your own) --
CC -- Moderate pace base run (4 miles women/ 6 miles men).
TF -- 20-30 minutes cross training (i.e. stationary biking, swimming, or elliptical, etc.). Shoulders and cleans weight lifting recommended.

Thursday, October 18 (CC on your own; TF @ Marquette Outdoor Track @ 5:30 PM) -- 
CC -- 3-4 miles easy pre-race run.

TF -- 800m warm up, then dynamic stretch drills. Plyometric drills, then 2x 300m "controlled" (70% sprint) with 3 minutes recovery after each interval, then 4x 150m "controlled" (80% sprint) with 2 minutes recovery between intervals. 800m cool down.
Friday, October 19 (CC meet day; TF on your own) --
CC --
UW-Oshkosh Open, hosted by UW-Oshkosh @ Lake Breeze Golf Course, Winneconne, WI; Mens 8K @ 2 PM/ Womens 6K @ 2:35 PM
TF -- Leg weight lifting recommended.

Sunday, October 21 (All on your own) -- 
CC -- 8-10 miles easy long base run.
TF -- 20 minutes easy run. Upper body (chest, back, arms) weight lifting recommended.
 
 
October 8 - 14 
 
 
Monday, October 8 (north entrance of Lake Park @ 5:30 PM) --
TF -- Mile warm up, then dynamic stretch drills. 20 minutes speed endurance hill runs (type of up hill intervals will be determined at practice). Mile cool down, then group sit ups.

Tuesday, October 9 (north entrance of Lake Park @ 5:30 PM) --
CC -- Mile warm up. Fartlek run inclusive of hills: 8x (3 minutes easy, 2 minutes moderate, 1 minutes hard). Mile cool down.

Wednesday, October 10 (on your own) --
CC -- Moderate pace base run (4 miles women/ 6 miles men).
TF -- 20-30 minutes cross training (i.e. stationary biking, swimming, or elliptical, etc.). Shoulders and cleans weight lifting recommended.

Thursday, October 11 (Marquette Outdoor Track @ 5:30 PM) --
CC -- Mile warm up. 12x 400m @ cc per mile race pace with recovery the same as time of previous interval (example: if 400m interval was ran at 1:20 seconds, then that's the recovery time before the next interval). Mile cool down.
TF -- 800m warm up, then dynamic stretch drills. Plyometric drills, then 6x 200m "controlled" with 3 minutes recovery between intervals. 800m cool down.
 
Friday, October 12 (on your own) --
TF -- Leg weight lifting recommended.

Saturday, October 13 (on your own) --
CC -- 3-4 miles easy pre-race run.

Sunday, October 14 (CC meet day; TF on your own) --
CC -- Panther Prowl 5K Run @ UW-Milwaukee; 10 AM
TF -- 20 minutes easy run. Upper body (chest, back, arms) weight lifting recommended.
 
 
October 1 - 7
 
Monday, October 1 (north entrance of Lake Park @ 5:30 PM) -- 
TF -- Mile warm up, then dynamic stretch drills. 3 sets of 3x 150m hill form sprints (inclusive of first 50m of plyometrics each interval), with jog down recovery between intervals/ walk down recovery between sets. Mile cool down, then group sit ups.

Tuesday, October 2 (north entrance of Lake Park @ 5:30 PM) -- 
CC -- Mile warm up. 800m, mile, mile, 800m, with 3 minutes light jog (out 1:30 and back to starting spot), between intervals. Pace for mile intervals should be per mile race pace plus 20 seconds, and pace for 800s should be per mile pace plus 10 seconds. Mile cool down. Note: I will tell you the route at practice for the intervals.
Wednesday, October 3 (on your own) --
 TF -- 20-30 minutes cross training (i.e. stationary biking, swimming, or elliptical, etc.). Shoulders and cleans weight lifting recommended.
CC -- Moderate pace base run (4 miles women/ 6 miles men).
 
Thursday, October 4 (north entrance of Lake Park @ 5:30 PM) -- 
CC -- Mile warm up. Fartlek run inclusive of hills: 8x (3 minutes easy, 2 minutes moderate, 1 minutes hard). Mile cool down.
TF -- Mile warm up, then dynamic stretch drills. Static plyometric drills, then 5 minutes of "fitness" form sprints (inclusive of sit ups and push ups). Mile cool down.
Friday, October 5 (on your own) --
TF -- Leg weight lifitng recommended.

Saturday, October 6 (meet day) --
Warrior CC Invite hosted by WI Lutheran College @ Greenfield Park, West Allis, WI; 11 AM

Sunday, October 7 (on your own) -- 
CC -- Long easy base run (7 miles women/ 9 miles men).
TF -- 20 minutes easy run. Upper body (chest, back, arms) weight lifting recommended.
 
 
September 24 - 30 
 
Monday, September 24 (north entrance of Lake Park @ 5:30 PM) -- 
TF -- Mile warm up, then dynamic stretch drills. 4 sets of 4x 150m hill form sprints (variation of easy, medium, hard), with jog down recovery between intervals/ walk down recovery between sets. Mile cool down, then group sit ups.

Tuesday, September 25 (north entrance of Lake Park @ 5:30 PM) -- 
CC -- Mile warm up. 2x 2 miles, with 3 minutes light jog (out 1:30 and back to starting spot), between intervals. Pace for 2 miles should be per mile race pace plus 45 seconds. Mile cool down. Note: I will tell you the route at practice for the intervals.
Wednesday, September 26 (on your own) -- 
CC -- Moderate pace base run (4 miles women/ 6 miles men).
 
Thursday, September 27 (north entrance of Lake Park @ 5:30 PM) -- 
CC -- Mile warm up. Fartlek run inclusive of hills: 6x (4 minutes easy, 3 minutes moderate, 2 minutes hard). Mile cool down.
TF -- Mile warm up, then dynamic stretch drills. 20-25 minutes of plyometric drills inclusive of sit ups. Mile cool down.

Saturday, September 29 (meet day) -- 
Beloit College Olde English Classic @ Leeson Park, Beloit, WI; 10 AM

Sunday, September 30 (on your own) -- 
CC -- Long easy base run (7 miles women/ 9 miles men).


September 17 - 23 
 
Monday, September 17 (north entrance of Lake Park @ 5:30 PM) -- 
TF -- Mile warm up, then dynamic stretch drills. 4 sets of 3x 150m hill form sprints (easy, medium, hard), with jog down recovery between intervals/ walk down recovery between sets. Mile cool down, then group sit ups.

Tuesday, September 18 (north entrance of Lake Park @ 5:30 PM) -- 
CC -- Mile warm up. 2 mile, 1 mile, 800m, 800m, with 3 minutes light jog (out 1:30 and back to starting spot), between intervals. Pace for 2 mile should be per mile race pace plus 1 minute, pace for mile should be per mile race pace plus 30 seconds, and pace for 800s should be per mile race pace + 15 seconds. Mile cool down.
Note: I will tell you the route at practice for the intervals.
Wednesday, September 19 (on your own) -- 
CC -- Moderate pace base run (4 miles women/ 6 miles men).
 
Thursday, September 20 (north entrance of Lake Park @ 5:30 PM) -- 
CC -- Mile warm up. Fartlek run inclusive of hills: 5x (4 minutes easy, 3 minutes moderate, 2 minutes hard). Mile cool down.
TF -- Mile warm up, then dynamic stretch drills. 15-20 minutes of plyometric drills inclusive of sit ups. Mile cool down.

Saturday, September 22 (meet day) -- 

Pain Awareness Run @ Greenfield Park, West Allis, WI; 5K @ 9 AM

Sunday, September 23 (on your own) -- 
CC -- Long easy base run (7 miles women/ 9 miles men). 

 
 
September 11 - 16
 
Tuesday, September 11 (north entrance of Lake Park @ 5:30 PM) -- 
Mile warm up. 6x 1200m intervals @ average per mile race pace + 1 minute (ex. if average per mile race is 5:30, 1200m of that would be roughly 4-4:07 minutes, then add a minute, so your target interval pace would be about 5 minutes). 3 minutes light jog (out 1:30 and back to starting spot), between intervals. Mile cool down. Note: I will tell you the route at practice for the 1200m intervals. Mile cool down.
Wednesday, September 12 (on your own) -- 
Moderate pace base run (4 miles women/ 6 miles men).
 
Thursday, September 13 (north entrance of Lake Park @ 5:30 PM) -- 
Mile warm up. 30 minute fartlek run (inclusive of Lincoln Memorial Dr hill): 10x 1:30m brisk race pace/ 1:30m easy. Mile cool down. Note: I will tell you the suggested hill route at practice for the fartlek run.
Saturday, September 15 (meet day) -- 
Warkhawk CC Invite at UW-Whitewater, Whitewater, WI; Women's 5K @ 10:45 AM/
Men's 8K @ 11:45 AM

Sunday, September 16 (on your own) -- 
Long easy base run (7 miles women/ 9 miles men).
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