Workout Itinerary
2013 - 2014
*NEW - Please Read*
Directions to practice                             Outdoor Track
 
April 28 - May 4
 
Monday, April 28:
    LD -- Mile warm up, stretch. 2x 600m, 3x 400m, 4x 200m with 5 minutes recovery between intervals. 600s @ 3K race pace, 400s @ mile pace, and 200s @ 800m race pace. Cool down mile.  
    MD/LS -- 800m warm up, then dynamic stretch drills. 500m, 300m, 300m, 100m, with full recovery between intervals. Note: Full recovery is roughly 8-12 minutes, depending when the pulse rate is down to 120 or lower. 500m @ 85% sprint, 300s @ 90% sprint, 100m @ 95% sprint. 800m cool down, static stretch, then group sit ups.
    SS/F -- 800m warm up, then dynamic stretch drills. 300m, 200m, 200m, 100m, with full recovery between intervals. Note: Full recovery is roughly 8-12 minutes, depending when the pulse rate is down to 120 or lower. 300m @ 85% sprint, 200s @ 90% sprint, 100m @ 95% sprint. 800m cool down, static stretch, then group sit ups.

Tuesday, April 29:
LD/MD -- 4-6 miles moderate pace run.
LS/SS -- 800m warm up, then dynamic stretch drills. 4x 100m relay hand-off drills or plyometric drills. 6x 50yd parachute resistant form sprints. 800m cool down, static stretch, then group sit ups. Cleans and shoulders weight lifting recommended.
F -- 800m warm up, then dynamic stretch drills. Event specific drills. 800m cool down, static stretch, then group sit ups. Cleans and shoulders weight lifting recommended.  

Wednesday, April 30:
LS/SS/F -- 20-30 minutes cross training (i.e., swimming, stationary biking, elliptical, treadmill, etc). 

Thursday, May 1:
LD/MD -- Mile warm up, stretch. Mile, 2x 1200m, 3x 800m, with 5 minutes jogging recovery between intervals. Mile @ 10K race pace, 1200s @ 5K race pace, and 800s @ 3K race pace. Cool down mile.
LS/SS -- 800m warm up, then dynamic stretch drills. 4x 50m curve/ 4x 50m straightaway block start drills. Note: Hurdlers can use hurdles in lane for these drills. 800m cool down, static stretch, 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, static stretch, then group sit ups. Upper body (chest, back, arms) weight lifting recommended. 

Friday, May 2:
LD/MD -- 2-3 miles easy pre-race run.
 
Saturday, May 3:
Carroll U. May Invite @ Carroll University, Waukesha, WI 11 AM

Sunday
, May 4:
LD/MD -- 8-10 miles easy long run.
LS/SS/F -- Leg weight lifting recommended.
 
 
March 31 - April 6
 
Monday, March 31:
    LD -- Mile warm up, stretch, then 4x 800m breakdowns with 4 minutes jogging recovery between sets (set 1: 2x 400m, with 1 minute rest between intervals; set 2: 2x 300m, 200m, with 1 minute rest between intervals; set 3: 4x 200m, with 1 minute rest between intervals; set 4: 200m, 4x 150m, with 1 minute rest between intervals). 400s @ 5K race pace, 300s @ 3K race pace, 200s @ mile race pace, 150s @ 800m race pace. Cool down mile.  
    MD/LS -- 800m warm up, then dynamic stretch drills. 5x 400m breakdowns with 6 minutes jogging recovery between sets (set 1: 300m, 100m, with 1 minute rest between intervals; set 2: 2x 200m, with 1 minute rest between intervals; set 3: 200m, 2x 100m, with 1 minute rest between intervals; set 4: 2x 150m, 100m, with 1 minute rest between intervals; set 5: 4x 100m "around track", with 1 minute rest between intervals). 300 @ 75% sprint, 200s @ 80% sprint, 150s @ 85% sprint, 100s @ 90% sprint. 800m cool down, then group sit ups.
    SS -- 800m warm up, then dynamic stretch drills. 4x 400m breakdowns with 6 minutes recovery between sets (set 1: 2x 200m, with 1 minute rest between intervals; set 2: 2x 150m, 100m, with 1 minute rest between intervals; set 3: 4x 100m "around track", with 1 minute rest between intervals; set 4: 8x 50m, with 1 minute rest between intervals). 200s @ 80% sprint, 150s @ 85% sprint, 100s @ 90% sprint, 50s @ 95% sprint. 800m cool down, then group sit ups.

Tuesday, April 1:
LD/MD -- 4-6 miles moderate pace run.
LS/SS -- 800m warm up, then extended dynamic stretch & plyometric drills. 6x 50yd parachute resistant form sprints. Rhythm mile for "LS" afterwards. 800m cool down, static stretch, then group sit ups. Cleans and shoulders weight lifting recommended. 
F -- 800m warm up, then extended dynamic stretch & plyometric drills. Event specific "technique" drills. 800m cool down, static stretch, then group sit ups. Cleans and shoulders weight lifting recommended.  

Wednesday, April 2:
LS/SS/F -- 20-30 minutes cross training (i.e, stationary biking, treadmill, swimming, etc.). 

Thursday, April 3:
LD/MD -- Mile warm up, stretch. 6x 800m @ 5K race pace with recovery time the same as previous interval. Cool down mile.  
LS/SS -- 800m warm up, then dynamic stretch drills. 6x 30m block starts. Note: Hurdlers can use hurdles in lane for these drills. 800m cool down, static stretch, 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, static stretch, then group sit ups. Upper body (chest, back, arms) weight lifting recommended.  

Friday, April 4:
LD/MD -- 2-3 miles easy pre-race run.
 
Saturday, April 5:
Carroll U. Invite @ Carroll University, Waukesha, WI 10:30 AM

Sunday
, April 6:
LD/MD -- 8-10 miles easy long run.
LS/SS/F -- Leg weight lifting recommended.
 
March 3 - 9
 
Monday, March 3:
LD/MD -- 4-6 miles moderate pace run.
LS/SS/F -- 20-30 minute cross training (example: stationary biking, elliptical, swimming, etc.). Cleans and shoulders weight lifting recommended.

Tuesday, March 4:
LD -- Mile warm up, then stretch. 2x 500m, 3x 250m, with 8 minutes recovery between intervals. 500s at 800m race pace, 250s at 400m sprint pace. Mile cool down.
MD/LS -- 1000m warm up, then dynamic stretch drills. 2x 300m, 3x 100m, with full recovery recovery after 300s, 8 minutes recovery between 100s. Full recovery is about 10-12 minutes and when pulse rate is at 120 or better. 300s @ 90% sprint, 100s @ "all out" sprint. 1000m cool down, static stretch, then group sit ups.
SS/F -- 600m warm up, then dynamic stretch drills. 2x 150m, 3x 50m, with full recovery recovery after 150s, 8 minutes recovery between 50s. Full recovery is about 10-12 minutes and when pulse rate is at 120 or better. 150s @ 95% sprint, 50s @ "all out" sprint. 600m cool down, static stretch, then group sit ups.

Wednesday, March 5:
LD/MD -- 4-6 miles moderate pace run.
LS/SS/F -- Upper body (chest, back, arms) weight lifting recommended.  

Thursday, March 6:
 LD/MD -- 2-3 miles easy pre-race run.
LS/SS -- 600m warm up, then dynamic stretch drills. Block starting drills: 3x 25m on straightaway, then 3x 25m on curve. Note: Hurdlers can use hurdles in lane for block drills.. 600m cool down, static stretch. 
F -- 400m warm up, then dynamic stretch drills. "Light" event specific drills. 400m cool down, static stretch. 

Friday, March 7:
Carthage Final Qualifier @ Carthage College, Kenosha, WI 3 PM

Saturday
, March 8:
Pointer Qualifier @ UW-Stevens Point, Stevens Point, WI 10:30 AM

Sunday
, March 9:
LD/MD -- 8-10 miles easy long run.
LS/SS/F -- Leg weight lifting recommended.
 
February 17 - 23
 
Monday, February 17:
Note: Spikes are mandatory for sprinters.
LD/MD -- 4-6 miles moderate pace run.
LS/SS -- 600m warm up, then dynamic stretch drills. Plyometric drills, then block starting drills: 3x 50m on straightaway, then 3x 50m on curve. Note: Hurdlers can use hurdles in lane for block drills.. 600m cool down, static stretch, then group sit ups. Cleans and shoulders weight lifting recommended.
F -- 400m warm up , then dynamic stretch drills. Plyometric drills, then event specific "technique" drills. Cool down 400m, static stretch, then group sit ups. Cleans and shoulders weight lifting recommended.

Tuesday, February 18:
    LD -- Mile warm up, then stretch. 800m, 800m, 600m, 600m, 400m, 400m, with 8 minutes recovery between sets. 800s @ mile race pace, 600s @ 1200m race pace, 400s at 800m race pace. Mile cool down.
    MD/LS -- 1000m warm up, then dynamic stretch drills. 600m, 500m, 400m, 300m, with full recovery recovery between sets. Full recovery is about 10-12 minutes and when pulse rate is at 120 or better. 600m & 500m @ 85% sprint, 400m & 300m @ 90% sprint. 600m cool down, static stretch, then group sit ups. 1000m cool down, static stretch, then group sit ups.
    SS/F -- 600m warm up, then dynamic stretch drills. 300m, 250m, 200m, 150m, with full recovery recovery between sets. Full recovery is about 10-12 minutes and when pulse rate is at 120 or better. 300m & 250m @ 90% sprint, 200m & 150m @ 95% sprint. 600m cool down, static stretch, then group sit ups.

Wednesday, February 19:
LS/SS/F -- 20-30 minute cross training (example: stationary biking, elliptical, swimming, etc.). 

Thursday, February 20:
LD -- Warm up mile, then stretch. 5x 1000m, with recovery same time as previous interval. 1000s @ 3K race pace. Cool down mile.
MD -- Warm up mile, then stretch. 3x 1000m, with recovery same time as previous interval. 1000s @ mile race pace. Cool down mile.
LS/SS -- 600m warm up, then dynamic stretch drills (inclusive of 3x 20m accelerating bounds). 2x 20m with 3 minutes rest after each, 3x 30m with 5 minutes rest after each, 4x 55m (20m build up/35m "all out") with 6 minutes rest after each. 600m cool down, static stretch, then group sit ups. Upper body (chest, back, arms) weight lifting recommended.     
F -- 400m warm up, then dynamic stretch drills (inclusive of 3x 20m accelerating bounds). Event specific drills. 400m cool down, static stretch, then group sit ups. Upper body (chest, back, arms) weight lifting recommended.  

Friday, February 21:
LD/MD -- 2-3 miles easy pre-race run.

Saturday, February 22:
Panther Tune Up @ UW-Milwaukee Klotsche Center Arena, Milwaukee, WI 9:00 AM

Sunday, February 23:
LD/MD -- 8-10 miles easy long run.
LS/SS/F -- Leg weight lifting recommended.

 
 
 
February 10 - 16
 
Monday, February 10:
    LD -- Mile warm up, then stretch. 2x (600m, 4 minutes jogging recovery, 300m), with 8 minutes recovery between sets and after last 300m, then "time trial" 400m. 600s @ mile race pace, 300s @ 800m race pace, 400m "time trial" at 600m race pace. Mile cool down.
    MD/LS -- 1000m warm up, then dynamic stretch drills. 2x (400m, 5 minutes rest, 200m), with full recovery recovery between sets and after last 200m, then "time trial" 300m. Full recovery is about 10-12 minutes and when pulse rate is at 120 or better. 400s @ 85% sprint, 200s @ 90% sprint. Note: "Time trial" 300m is "all out", but no blocks necessary...spikes are optional for time trial. 600m cool down, static stretch, then group sit ups. 1000m cool down, static stretch, then group sit ups.
    SS/F -- 600m warm up, then dynamic stretch drills. 2x (200m, 5 minutes rest, 100m), with full recovery recovery between sets and after last 100m, then "time trial" 150m. Full recovery is about 10-12 minutes and when pulse rate is at 120 or better. 200s @ 90% sprint, 100s @ 95% sprint. Note: "Time trial" 150m is "all out", but no blocks necessary...spikes are optional for time trial. 600m cool down, static stretch, then group sit ups.

Tuesday, February 11:
Note: Spikes are mandatory for sprinters.
LD/MD -- 4-6 miles moderate pace run.
LS/SS -- 600m warm up, then dynamic stretch drills. Plyometric drills, then block starting drills: 3x 50m on straightaway, then 3x 50m on curve. Note: Hurdlers can use hurdles in lane for block drills.. 600m cool down, static stretch, then group sit ups. Cleans and shoulders weight lifting recommended.
F -- 400m warm up , then dynamic stretch drills. Plyometric drills, then event specific "technique" drills. Cool down 400m, static stretch, then group sit ups. Cleans and shoulders weight lifting recommended.

Wednesday, February 12:
LS/SS/F -- 20-30 minute cross training (example: stationary biking, elliptical, swimming, etc.). 

Thursday, February 13:
    LD -- Warm up mile, then stretch. 7x 800m, with recovery same time as previous interval. 800s @ 3K race pace. Cool down mile.
    MD -- Warm up mile, then stretch. 1000m, 1000m, 1000m, 600m, 600m, 600m, with recovery same time as previous interval. 1000s @ 3K race pace, 600m @ mile race. Cool down mile.
    LS/SS -- 600m warm up, then dynamic stretch drills (inclusive of 3x 20m accelerating bounds). 2x 20m with 3 minutes rest after each, 3x 30m with 5 minutes rest after each, 5x 55m (20m build up/35m "all out") with 6 minutes rest after each. 600m cool down, static stretch, then group sit ups. Upper body (chest, back, arms) weight lifting recommended.     
    F -- 400m warm up, then dynamic stretch drills (inclusive of 3x 20m accelerating bounds) . Event specific drills. 400m cool down, static stretch, then group sit ups. Upper body (chest, back, arms) weight lifting recommended.  

Friday, February 14:
LD/MD -- 2-3 miles easy pre-race run.

Saturday, February 15:
UW-Platteville Invite @ UW-Platteville, Platteville, WI 11:00 AM

Sunday
, February 16:
LD/MD -- 8-10 miles easy long run.
LS/SS/F -- Leg weight lifting recommended.

 
February 3 - 9
 
Monday, February 3:
    LD -- Mile warm up, then stretch. 2x (800m, 4 minutes jogging recovery, 400m), with 8 minutes recovery between sets and after last 400m, then "time trial" 600m. 800s @ 3K race pace, 400s @ mile race pace, 600m "time trial" at 800m race pace or faster. Mile cool down.
    MD/LS -- 1000m warm up, then dynamic stretch drills. 2x (600m, 5 minutes rest, 300m), with full recovery recovery between sets and after last 300m, then "time trial" 400m. Full recovery is about 10-12 minutes and when pulse rate is at 120 or better. 600s @ 80% sprint, 300s @ 90% sprint. Note: "Time trial" 400m is "all out", but no blocks necessary...spikes are optional for time trial. 600m cool down, static stretch, then group sit ups. 1000m cool down, static stretch, then group sit ups.
    SS/F -- 600m warm up, then dynamic stretch drills. 2x (300m, 5 minutes rest, 150m), with full recovery recovery between sets and after last 150m, then "time trial" 200m. Full recovery is about 10-12 minutes and when pulse rate is at 120 or better. 300s @ 85% sprint, 150s @ 95% sprint. Note: "Time trial" 200m is "all out", but no blocks necessary...spikes are optional for time trial. 600m cool down, static stretch, then group sit ups.

Tuesday, February 4:
LD/MD -- 4-6 miles moderate pace run.
LS/SS -- 600m warm up, then dynamic stretch drills. 3x 40m rope resistant/ release sprints. 4 laps "intense" strides and jogs (start jog on curve, then"all out" 40m sprints on straightaway, curve jogging recovery, and repeat...). 600m cool down, static stretch, then group sit ups. Cleans and shoulders weight lifting recommended.
F -- 400m warm up , then dynamic stretch drills. Plyometric drills, then event specific "technique" drills. Cool down 400m, static stretch, then group sit ups. Cleans and shoulders weight lifting recommended.

Wednesday, February 5:
LS/SS/F -- 20-30 minute cross training (example: stationary biking, elliptical, swimming, etc.). 

Thursday, February 6:
Note: Spikes are mandatory. 
LD -- Warm up mile, then stretch. 6x 1200m, with recovery same time as previous interval. 1200s @ 3K race pace. Cool down mile.
MD -- Warm up mile, then stretch. 1200m, 1200m, 1000m, 1000m, 800m, 800m, with recovery same time as previous interval. 1200s @ 5K race pace, 1000s @ 3K race pace, 800m @ mile race. Cool down mile.
LS/SS -- 600m warm up, then dynamic stretch drills. Block starting drills: 3x 50m on straightaway, then 3x 50m on curve. Note: Hurdlers can use hurdles in lane for block drills. 600m cool down, static stretch, then group sit ups. Upper body (chest, back, arms) weight lifting recommended.     
F -- 400m warm up, then dynamic stretch drills. Event specific drills. 400m cool down, static stretch, then group sit ups. Upper body (chest, back, arms) weight lifting recommended.  

Friday, February 7:
LD/MD -- 2-3 miles easy pre-race run.

Saturday, February 8:
Parkside Classic @ UW-Parkside, Kenosha, WI 10:00 AM

Sunday
, February 9:
LD/MD -- 8-10 miles easy long run.
LS/SS/F -- Leg weight lifting recommended.

 
January 13 - 19
 
Monday, January 13 (All on your own, recommended at the Pettit Center):
    LD -- Mile warm up, then stretch. 2x (600m, 1000m, 200m, 200m), with 4 minutes jogging recovery between intervals, and 8 minutes jogging recovery between sets. 1000s @ 3K race pace, 600s @ mile race pace, 200s @ 800m race pace. Mile cool down.
    MD/LS -- 2 laps warm up, then dynamic stretch drills. 2x (250m, 400m, 100m, 100m), with 5 minutes recovery after 250m & 400m, 2 1/2 minutes between 100s. Full recovery between sets. 400s @ 80% sprint, 250s @ 90% sprint, 100s @ "all out". 2 laps cool down, static stretch, then sit ups.
    SS/F -- 1 lap warm up, then dynamic stretch drills. 2x (150m, 250m, 50m, 50m), with 5 minutes recovery after 150m & 250m, 2 1/2 minutes between 50s. Full recovery between sets. 250s @ 80-85% sprint, 150s @ 90-95% sprint, 50s @ "all out". 1 lap cool down, static stretch, then sit ups.

Tuesday, January 14 (LD/MD on your own; LS/SS/F @ MSOE Kern Center "per request only", 5 PM):
Note: Spikes are optional. 
LD/MD -- 4-6 miles easy pace run.
LS/SS -- 3-5 laps warm up, then dynamic stretch drills. 4x 30m full "rope pull" resistant form sprints. 4x 30m flying form sprints, with 3 minutes recovery between intervals. 3-5 laps cool down, static stretch, then group sit ups. Cleans and shoulders weight lifting recommended.
F -- 3 laps warm up, then dynamic stretch drills. Event specific drills. 3 laps cool down, static stretch,then group sit ups. Cleans and shoulders weight lifting recommended.

Wednesday, January 15 (LS/SS/F on your own; LD/MD @ Pettit Center, 5:45 PM):
LD -- Warm up mile, then stretch. 5x 1 mile, with recovery same time as previous interval. Mile @ 5K race pace. Cool down mile.
MD -- Warm up mile, then stretch. 3x 1 mile, with recovery same time as previous interval. Mile @ 3K race pace. Cool down mile.
LS/SS/F -- 20-30 minute cross training (example: stationary biking, elliptical, swimming, etc.). 

Thursday, January 16 (LS/SS/F @ MSOE Kern Center "per request only", 5 PM):
Note: Spikes are mandatory. 
LS/SS -- 3-5 laps warm up, then dynamic stretch drills. Block starting drills: 8x 30m. 3-5 laps cool down, static stretch, then group sit ups. Upper body (chest, back, arms) weight lifting recommended.  
F -- 3 laps warm up, then dynamic stretch drills. Event specific drills. 3 laps cool down, static stretch, then group sit ups. Upper body (chest, back, arms) weight lifting recommended. 

Friday, January 17 (LD/MD on your own):
LD/MD -- 2-3 miles easy pre-race run.

Saturday, January 18 (meet day):
Karl Schlender Invitational @ UW-Whitewater, Whitewater, WI 10 AM

Sunday
, January 19 (All on your own):
LD/MD -- 8-10 miles easy long run.
LS/SS/F -- Leg weight lifting recommended.
 
December 16 - 22
 
Monday, December 16 (All on your own):
LD -- Mile warm up. 800m, 2x 600m, 3x 400m, with 5 minutes jogging recovery between intervals. 800m @ 3K race pace, 600s @ mile race pace, 400s @ 800m race pace. Mile cool down.
MD/LS -- 800m warm up. 500m, 2x 400m, 3x 300m, with 6 minutes recovery between intervals. 500m @ 75% sprint, 400s @ 80% sprint, 300s @ 85% sprint. 800m cool down.
SS/F -- 400m warm up, then dynamic stretch drills. 250m, 2x 200m, 3x 150m, with 6 minutes recovery between intervals. 250m @ 80% sprint, 200s @ 85% sprint, 150s @ 90% sprint. 400m cool down, then group sit ups.

Tuesday, December 17 (All on your own):
LD/MD -- 4-6 miles easy pace run.
LS/SS/F -- 20-30 minutes cross training (i.e. stationary biking, elliptical, swimming, etc). Cleans and shoulders weight lifting recommended.

Wednesday, December 18 (LD/MD @ Pettit Center, 5:45 PM):
Note: Let David Cohen know in advance that you're attending: dbcohen219@gmail.com
LD/MD -- Warm up 20 minutes. 6x 1000m @ 5K race pace, with recovery 2x the time as previous intervals. Cool down 20 minutes.

Thursday, December 19 (LD/MD on your own; LS/SS/F @ MSOE Kern Center, 5 PM):
LD/MD -- 4-6 miles easy pace run.
LS/SS -- 3-4 laps warm up, then dynamic stretch drills. 4x 30m rope resistant/release sprints. Block starting drills. 3-4 laps cool down, then group sit ups. 
F -- 3-4 laps warm up, then dynamic stretch drills. Hurdle drills (hurdlers)/ event specific drills (field event competitors). 3-4 laps cool down, then group sit ups. 

Friday, December 20 (LS/SS/F on your own):
LS/SS/F -- Easy base run (30 minutes LS, 20 minutes SS/F). Upper body (chest, back, arms) weight lifting recommended.

Saturday, December 21 (LD/MD on your own):
Note: Workout recommended to be done at Pettit Center.
LD/MD -- Warm up 20 minutes. 5x 1 mile @ 10K race pace, with recovery the same time as previous interval. 20 minute cool down.

Sunday, December 22 (All on your own):
LD/MD -- 8-10 miles easy long run.
LS/SS/F -- Leg weight lifting recommended.
 
December 9 - 15
 
Monday, December 9 (All @ Pettit Center, 5:30 PM):
LD -- Mile warm up. 2x 800m, 2x 600m, 2x 400m, with 5 minutes jogging recovery between intervals. 800s @ 3K race pace, 600s @ mile race pace, 400s @ 800m race pace. Mile cool down.
MD/LS -- 800m warm up, then dynamic stretch drills. 2x 400m, 2x 300m, 2x 200m, with 5 minutes recovery between intervals. 400s @ 75% sprint, 300s @ 80% sprint, 200s @ 85% sprint. 800m cool down, then group sit ups.
SS/F -- 400m warm up, then dynamic stretch drills. 2x 200m, 2x 150m, 2x 100m, with 5 minutes recovery between intervals. 200m @ 85% sprint, 150s @ 90% sprint, 100s @ 95% sprint. 400m cool down, then group sit ups.

Tuesday, December 10 (All on your own):
LD/MD -- 4-6 miles easy pace run.
LS/SS/F -- 20-30 minutes cross training (i.e. stationary biking, elliptical, swimming, etc). Cleans and shoulders weight lifting recommended.

Wednesday, December 11 (LD/MD on your own; LS/SS/F @ MSOE Kern Center, 5 PM):
LD/MD -- Warm up mile. Tempo 2 mile run. Cool down mile
LS/SS -- 3-4 laps warm up, then dynamic stretch drills. Block starting drills. 3-4 laps cool down, then group sit ups. 
F -- 3-4 laps warm up, then dynamic stretch drills. Hurdle drills (hurdlers)/ event specific drills "technique only" (field event competitors). 3-4 laps cool down, then group sit ups. 

Thursday, December 12 (All on your own):
LD/MD -- 2-3 miles easy pre-pace run.
LS/SS/F -- Upper body (chest, back, arms) weight lifting recommended.

Friday, December 13 (meet day):
UW-Milwaukee Developmental Meet #1 @ UWM Klotsche Center, 5 PM

Sunday
, December 15 (All on your own):
LD/MD -- 8-10 miles easy long run.
LS/SS/F -- Leg weight lifting recommended.

 
December 2 - 8
 
Monday, December 2 (on your own):
Note: Best location to do interval recommendation below is the Pettit Center.
LD -- 20 minute warm up run, then 8x 10-15 second up hill sprints with 1 minute jogging recovery between intervals within run, and 20 minute cool down run after last interval. 
LS -- 800m warm up. 200m, 400m, 600m, 400m, 200m, with 5 minutes recovery between intervals. 600m @ 70% sprint, 400s @ 80% sprint, 200s @ 90% sprint. 800m cool down.
SS/F -- 400m warm up. 100m, 200m, 300m, 200m, 100m, with 5 minutes recovery between intervals. 300m @ 85% sprint, 200s @ 90% sprint, 100s @ 95% sprint. 400m cool down.

Tuesday, December 3 (on your own):
LD/MD -- 4-6 miles easy pace run.
LS/SS/F -- 20-30 minutes cross training (i.e. stationary biking, elliptical, swimming, etc). Cleans and shoulders weight lifting recommended.

Wednesday, December 4 (LD/MD @ Pettit Center), 5:45 PM:
LD/MD -- Warm up 20 minutes, then stretch. 4x 800m @ mile race pace, with recovery 2x the time of previous interval. Cool down 20 minutes, then stretch.

Thursday, December 5 (LS/SS/F @ MSOE Kern Center), 5 PM:
LS/SS -- 3-4 laps warm up, then dynamic stretch drills. Block starting drills. 3-4 laps cool down, then group sit ups. 
F -- 3-4 laps warm up, then dynamic stretch drills. Hurdle drills (hurdlers)/ event specific drills (field event competitors). 3-4 laps cool down, then group sit ups. 

Friday, December 6 (on your own):
LD/MD -- 4-6 miles easy pace run.
LS/SS/F -- 20 minute easy base run. Upper body (chest, back, arms) weight lifting recommended.  

Saturday, December 7 (LD/MD @ Hart Park or Pettit Center), 10 AM:
Note: E-mail David Cohen for more details: dbcohen219@gmail.com
LD/MD -- Warm up 20 minutes, then stretch. 2x 800m @ 2 mile race pace, with recovery the same time time of previous interval; 6x 1000m "tempo" (@ 10K race pace), with 1:30 recovery after each interval; then 2x 800m @ 2 mile race pace, with recovery the same time time of previous interval. Cool down 20 minutes, then stretch.

Sunday, December 8 (on your own):
LD/MD -- 8-10 miles easy long run.
LS/SS/F -- Leg weight lifting recommended.
 
November 25 - December 1
 
Monday, November 25 (LD/MD on your own)
LD/MD -- 15 minute warm up, then stretch. 30 minute run inclusive of 8x 10-15 second up hill sprints with 1 minute jogging recovery between intervals. 15 minute cool down, then stretch. 
LS/SS -- 3-4 laps warm up, then dynamic stretch drills. Block starting drills. 3-4 laps cool down, then group sit ups. Cleans and shoulders weight lifting recommended.
F -- 3-4 laps warm up, then dynamic stretch drills. Hurdle drills (hurdlers)/ event specific drills (field event competitors). 3-4 laps cool down, then group sit ups. Cleans and shoulders weight lifting recommended.

Tuesday, November 26 (on your own):
Note: Best location to do interval recommendation below is the Pettit Center.
LD -- 4-6 miles easy pace run.
MD/LS -- 400m warm up. 200m, 300m, 400m, 500m, 400m, 300m, 200m, with 5 minutes recovery between intervals. 500m @ 70% sprint, 400s @ 75% sprint, 300s @ 80% sprint, 200s @ 85% sprint. 400m cool down.
SS/F -- 400m warm up. 100m, 150m, 200m, 250m, 200m, 150m, 100m, with 5 minutes recovery between intervals. 250m @ 80% sprint, 200s @ 85% sprint, 150s @ 90% sprint, 100s @ 95% sprint. 400m cool down.

Wednesday, November 27 (MD/LS/SS/F on your own; LD @ Pettit Center), 5:45 PM:
LD -- Warm up 20 minutes, then stretch. 6x 1000m @ 5K race pace with recovery the same time as previous interval. Cool down 20 minutes, then stretch.
MD/LS/SS/F -- 20-30 minutes cross training (i.e. stationary biking, elliptical, swimming, etc). 

Friday, November 29 (on your own):
LD/MD -- 4-6 miles easy pace run.
LS/SS/F -- 20 minute easy base run. Upper body (chest, back, arms) weight lifting recommended. 

Saturday, November 30 (on your own):
LD/MD -- Hank Aaron Trail Run starting apprx. 9 AM (e-mail David Cohen for more details: dbcohen219@gmail.com)

Sunday, December 1 (on your own):
LD/MD -- 8-10 miles easy long run.
LS/SS/F -- Leg weight lifting recommended.

November 12 - 17
 
Tuesday, November 12 (on your own):
LD/MD -- Warm up mile, then stretch. 45 minute brisk run inclusive of hills. Cool down mile, then stretch.
LS/SS/F -- Plyometric drills, then stair drills recommended (for resistance training). Cleans and shoulders weight lifting recommended.

Wednesday, November 13 (on your own):
LD/MD -- 4-6 miles easy run.
LS/SS/F -- 20-30 minutes cross training (i.e. stationary biking, elliptical, swimming, etc).

Thursday, November 14 @ Marquette Outdoor Track, 5:30 PM:
    LD -- Mile warm up, then stretch. 4x 1000m breakdowns, with 4 minutes jogging recovery between sets. Set 1: 600m @ 5K race pace, 400m @ 3K race pace with minute rest between intervals; set 2: 2x 500m @ 3K race pace with minute rest between intervals; set 3: 400m @ 3K pace, 2x 300m @ mile race pace with minute rest between intervals; set 4: 2x 300m @ mile race pace, 2x 200m @ 800m race pace with minute rest between intervals. Mile cool down, then stretch. 
    MD/LS -- 2-3 laps warm up, then dynamic stretch drills. 5x 500m breakdowns, with 6 minutes recovery between sets. Set 1: 400m, minute rest, 100m; set 2: 300m, minute rest, 200m; set 3: 2x 200m, 100m with minute rest between intervals; set 4: 200m, 2x 150m with minute rest between intervals; set 5: 2x 150m, 2x 100m with minute rest between intervals. 400m @ 70% sprint, 300s @ 75% sprint, 200s @ 80% sprint. 2-3 laps cool down run, then group sit ups.
    SS/F -- 1-2 laps warm up, then dynamic stretch drills. 4x 500m breakdowns, with 6 minutes recovery between sets. Set 1: 2x 200m, 100m with minute rest between intervals; set 2: 200m, 2x 150m 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 (straightaway only). 200s @ 80% sprint, 150s @ 85% sprint, 100s @ 90% sprint. 1-2 laps cool down run, then group sit ups.

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

Saturday, November 16 (LD/MD meet day; LS/SS/F on your own):
Brooks WI-IL CC Border War meet @ UW-Parkside, Kenosha, WI 12:20 PM
LS/SS -- 20 minute easy base run.
F -- Intro to event specific drills.

Sunday, November 17 (on your own):
LD/MD -- 8-10 miles easy long run.
LS/SS/F -- Leg weight lifting recommended.

 
November 4 - 10
 
Monday, November 4 @ Marquette Outdoor Track, 5:30 PM:
    LD -- Mile warm up, then stretch. 3x 1200m breakdowns, with 4 minutes jogging recovery between sets. Set 1: 2x 600m @ 5K race pace with minute rest between intervals; set 2: 3x 400m @ 3K race pace with minute rest between intervals; set 3: 4x 300m @ mile race pace with minute rest between intervals. Mile cool down, then stretch. 
    MD/LS -- 2-3 laps warm up, then dynamic stretch drills. 3x 600m breakdowns, with 6 minutes recovery between sets. Set 1: 400m, minute rest, 200m; set 2: 2x 300m with minute rest between intervals; set 3: 3x 200m with minute rest between intervals. 400m @ 70% sprint, 300s @ 75% sprint, 200s @ 80% sprint. 2-3 laps cool down run, then group sit ups.
    SS/F -- 1-2 laps warm up, then dynamic stretch drills. 3x 600m breakdowns, with 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: 6x 100m (straightaway only) with minute rest between intervals. 200s @ 80% sprint, 150s @ 85% sprint, 100s @ 90% sprint. 1-2 laps cool down run, then group sit ups.

Tuesday, November 5 (on your own):
LD/MD -- 4-6 miles easy pace run.
LS/SS/F -- 20-30 minutes cross training (i.e. stationary biking, elliptical, swimming, etc). Cleans and shoulders weight lifting recommended.

Wednesday, November 6 (on your own):
LD/MD -- Warm up mile, then stretch. 45 minute brisk run inclusive of hills. Cool down mile, then stretch.

Thursday, November 7 @ Marquette Outdoor Track, 5:30 PM:
LD/MD -- 4-6 miles easy pace run.
LS/SS -- 1-2 laps warm up, then dynamic stretch drills. Hurdle stretch drills, then 6x 100yd parachute form sprints with jog back recovery. 1-2 laps cool down, then group sit ups. Upper body (chest, back, arms) weight lifting recommended.
F -- 1-2 laps warm up, then dynamic stretch drills. Hurdle stretch drills, then plyometric drills (as pertaining to field event). 1-2 laps cool down, then group sit ups. Upper body (chest, back, arms) weight lifting recommended.

Saturday, November 9 (LD/MD meet day; LS/SS/F on your own):
Warrior 5K "Run through the Park" @ Greenfield Park, West Allis, WI 10 AM
LS/SS/F -- 20 minute easy base run.

Sunday, November 10 (on your own):
LD/MD -- 8-10 miles easy long run.
LS/SS/F -- Leg weight lifting recommended.
 
 
October 28 - November 3
 
Monday, October 28 @ Marquette Outdoor Track, 5:30 PM:
CC -- Mile warm up, then stretch. 3x 1 mile (at per mile pace of cc race), with recovery run between intervals, and recovery time the same as previous interval (and/or heart rate down to 110). Mile cool down, then stretch. 
TF -- 2 laps warm up, then dynamic stretch drills. 8x 150m "controlled" with 2 minutes recovery between intervals (controlled is about 80% sprint). 2 laps cool down run, then group sit ups.

Tuesday, October 29 (on your own):
CC -- 4-6 miles easy pace run.
TF -- 20-30 minutes cross training (i.e. stationary biking, elliptical, swimming, etc). Cleans and shoulders weight lifting recommended.

Wednesday, October 30 (on your own):
CC -- Warm up mile within Lake Park, then stretch. 45 minute brisk run up and down hill along Lincoln Memorial Drive. Cool down mile afterwards within Lake Park, then stretch.

Thursday, October 31 @ Marquette Outdoor Track, 5:30 PM:
CC -- 4-6 miles easy pace run.
TF -- 2 laps warm up, then dynamic stretch drills. Extended plyometric drills, then 100yds, 2x 75yds, 3x 50yds form sprints on infield, with recovery jog back between intervals. Note: Intensity of sprint increases as distance decreases. 2 laps cool down, then group sit ups. Upper body (chest, back, arms) weight lifting recommended.

Saturday, November 2 @ Marquette Outdoor Track, 10 AM:
GMTC Annual Mini-Pentathlon

Sunday, November 3 (on your own):
CC -- 8-10 miles long run.
TF -- Leg weight lifting recommended.


 
October 21 - 27
 
Monday, October 21 @ Marquette Outdoor Track, 5:30 PM:
CC -- Mile warm up, then stretch. 1200m, 1200m, 600m, 600m (at per mile pace of cc race for 1200s, and about 15 seconds faster than per mile pace for 600s), with recovery run between intervals, and recovery time the same as previous interval (and/or heart rate down to 110); then after recovery of last 600m interval, 2X 300m "end of race" sprints with 3 minutes jogging recovery. Mile cool down, then stretch. 
TF -- 2 laps warm up, then dynamic stretch drills. 3x 400m "controlled" with 3 minutes recovery between intervals (controlled is about 70-80% sprint). 2 laps cool down run, then group sit ups.

Tuesday, October 22 (on your own):
CC -- 4-6 miles easy pace run.
TF -- 20-30 minutes cross training (i.e. stationary biking, elliptical, swimming, etc). Cleans and shoulders weight lifting recommended.

Wednesday, October 23 (on your own):
CC -- Warm up mile within Lake Park, then stretch. 45 minute brisk run up and down hill along Lincoln Memorial Drive. Cool down mile afterwards within Lake Park, then stretch.

Thursday, October 24 @ Marquette Outdoor Track, 5:30 PM:
CC -- 3-4 miles easy pre-race run.
TF -- 2 laps warm up, then dynamic stretch drills. Hurdle stretch drills, bleacher step up drills, then 2x "speedmakers" (infield, 60yds, 70yds, 80yds, 90yds, with recovery being the yard difference to each goal line). 3 minutes recovery between sets. 2 laps cool down, then group sit ups. Upper body (chest, back, arms) weight lifting recommended.

Friday, October 25 (CC - meet day/ TF - on your own):
CC -- UW-Oshkosh Open at Lake Breeze Golf Course, Winneconne, WI 1:30 PM
TF -- 20-30 minutes easy base run. 
Saturday, October 26 (on your own):
TF -- Explosive leg weight lifting recommended.

Sunday, October 27 (on your own):
CC -- 8-10 miles long run.
 
Ocotber 14 - 20
 
Monday, October 14 @ Marquette Outdoor Track, 5:30 PM:
CC -- Mile warm up, then stretch. mile, mile, 800m, 800m (at per mile pace of cc race for miles, and about 10 seconds faster than per mile pace for 800s), with recovery run between intervals, and recovery time the same as previous interval (and/or heart rate down to 110); then after recovery of last 800m interval, 2X 400m "end of race" sprints with 3 minutes jogging recovery. Mile cool down, then stretch. 
TF -- 2 laps warm up, then dynamic stretch drills. 4x 300m "controlled" with 3 minutes recovery between intervals (controlled is about 70-80% sprint). 2 laps cool down run, then group sit ups.

Tuesday, October 15 (on your own):
CC -- 4-6 miles moderate pace run.
TF -- 20-30 minutes cross training (i.e. stationary biking, elliptical, swimming, etc). Cleans and shoulders weight lifting recommended.

Wednesday, October 16 (on your own):
CC -- Apprx 1 1/2 mile warm up run to St. Mary's Hill from Lake Park (St. Mary's Hill is located to the east of the intersection of N. Lake Dr. and E. North Ave, below the water tower). Do 10x uphill repeats with recovery run down along walkway. Cool down run back to Lake Park, then stretch.

Thursday, October 17 @ Marquette Outdoor Track, 5:30 PM:
TF -- 2 laps warm up, then dynamic stretch drills. Hurdle stretch drills, extended plyometric drills, then 6x 75 yd parachute resistant form sprints. 2 laps warm up, then group sit ups. Upper body (chest, back, arms) weight lifting recommended.

Friday, October 18 (on your own):
CC -- 3-4 miles easy pre-race run.
TF -- 20-30 minutes easy base run. 
Saturday, October 19 (CC - meet day/ TF - on your own):
CC -- Jim Drews/Tori Neubauer Invite at UW-La Crosse, West Salem, WI 10:30 AM
TF -- Explosive leg weight lifting recommended.

Sunday, October 20 (on your own):
CC -- 8-10 miles long run.
 
 
September 30 - October 6
 
Monday, September 30 @ Lake Park, 5:30 PM:
CC -- Apprx 1 1/2 mile warm up run to St. Mary's Hill from Lake Park (St. Mary's Hill is located to the east of the intersection of N. Lake Dr. and E. North Ave, below the water tower). Do 8x uphill repeats with recovery run down along walkway. Cool down run back to Lake Park, then stretch.
TF -- 5 minutes warm up stretch, then dynamic stretch drills. 3 sets of 4x apprx 200m up hill "progressive" sprints (set 1 = apprx 75m straight leg heal-toe shuffle/ 125m form sprints; set 2 = apprx 50m double legged hops/ 150m form sprints; set 3 = apprx 50m take off sprint/ 100m controlled sprint/ 50m hard sprint), with jog down recovery between intervals, walk down recovery between sets. 5 minutes cool down run, then group sit ups.

Tuesday, October 1 (on your own):
CC -- 4-6 miles moderate pace run.
TF -- 20-30 minutes cross training (i.e. stationary biking, elliptical, swimming, etc). Cleans and shoulders weight lifting recommended.

Wednesday, October 2 (on your own):
CC -- Mile warm up, then stretch. 8x 800 repeat (at per mile pace of cc race), with easy recovery run between intervals, and recovery time the same as previous interval (and/or heart rate down to 110). Mile cool down, then stretch. 

Thursday, October 3 @ Lake Park, 5:30 PM:
TF -- 5 minutes warm up stretch, then dynamic stretch drills. 25-30 minutes plyometric drills (via Amy Fix). 5 minutes cool down run, then group sit ups. Upper body (chest, back, arms) weight lifting recommended.

Friday, October 4 (on your own):
CC -- 3-4 miles easy pre-race run.
TF -- 20-30 minutes easy base run. 

Saturday, October 5 (CC - meet day/ TF - on your own):
CC -- Warrior Invite hosted by WI Lutheran College, at Greenfield Park, West Allis, WI 11 AM
TF -- Explosive leg weight lifting recommended.

Sunday, October 6 (on your own):
CC -- 8-10 miles long run.

September 23 - 29
 
Monday, September 23 @ Lake Park, 5:30 PM:
CC -- Mile warm up, then stretch. 4x 800m uphill run (at per mile pace of cc race), with easy recovery run down hill between intervals. Mile cool down, then stretch.
TF -- 5 minutes warm up stretch, then dynamic stretch drills. 3 sets of 4x apprx 200m up hill "progressive" sprints (set 1 = apprx 75m high knees/ 125m form sprints; set 2 = apprx 75m A skips/ 125m form sprints; set 3 = apprx 75m alternate leg bounding/ 125m form sprints), with jog down recovery between intervals, walk down recovery between sets. 5 minutes cool down run, then group sit ups.

Tuesday, September 24 (on your own):
CC -- 5-6 miles moderate pace run.
TF -- 20-30 minutes cross training (i.e. stationary biking, elliptical, swimming, etc). Cleans and shoulders weight lifting recommended.

Wednesday, September 25 (on your own):
CC -- Mile warm up, then stretch. 3x mile repeat (at per mile pace of cc race), with easy recovery run between intervals, and recovery time the same as previous interval. Mile cool down, then stretch. 

Thursday, September 26 @ Lake Park, 5:30 PM:
CC -- 3-4 miles easy pre-race run.
TF -- 5 minutes warm up stretch, then dynamic stretch drills. 20-25 minutes plyometric drills (via Amy Fix). 5 minutes cool down run, then group sit ups. Upper body (chest, back, arms) weight lifting recommended.

Friday, September 27 (CC - meet day/ TF - on your own):
CC -- Du Page CC Invite hosted by College of Du Page, at St. James Farm, Warrenville, IL 4 PM
TF -- 20-30 minutes easy base run. 

Saturday, September 28 (on your own):
TF -- Explosive leg weight lifting recommended.
Sunday, September 29 (on your own):
CC -- 8-10 miles long run.
September 16 - 21
 
Monday, September 16 @ Lake Park, 5:30 PM:
5 minutes warm up stretch, then dynamic stretch drills. 4 sets of 4x 100-150m up hill controlled sprints, with jog down recovery between intervals, walk down recovery between sets. 5 minutes cool down run, then group sit ups.

Tuesday, September 17 (on your own):
20-30 minutes cross training (i.e. stationary biking, elliptical, swimming, etc). Cleans and shoulders weight lifting recommended.

Thursday, September 19 @ Lake Park, 5:30 PM:
5 minutes warm up stretch, then dynamic stretch drills. 20-25 minutes plyometric drills (via Amy Fix). 5 minutes cool down run, then group sit ups. Upper body (chest, back, arms) weight lifting recommended.

Friday, September 20 (on your own):
20-30 minutes easy base run. 

Saturday, September 21 (on your own):
Explosive leg weight lifting recommended.

 
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