Workout Itinerary
2014 - 2015
*NEW - Please Read*
Directions to practice                             
Outdoor Track

June 30 - July 5

Tuesday, June 30 (Marquette Outdoor Track @ 5:30 PM):
    LS - 500m, 400m, 300m, 200m, 100m. Full recovery after 500m, 400m, 300m, but only 8 minutes between 200m and 100m (note: Full recovery is when the pulse rate returns to 120 or lower. This can be measured by counting your pulse beat for 6 seconds, then multiply your count by 10. Full recovery averages 10-12 minutes). 500m @ 85% sprint; 400m @ 90% sprint; 300m & 200m @ 95% sprint; 100m @ "all out" sprint. 
    SS/F - 250m, 200m, 150m, 100m, 50m. Full recovery after 250m, 200m, 150m, but only 8 minutes between 100m and 50m (note: Full recovery is when the pulse rate returns to 120 or lower. This can be measured by counting your pulse beat for 6 seconds, then multiply your count by 10. Full recovery averages 10-12 minutes). 250m @ 90% sprint; 200m @ 95% sprint; 150m, 100m, & 50m @ "all out" sprint. 

Wednesday, July 1 (on your own):
All - Leg weight lifting recommended.

Thursday, July 2 (Marquette Outdoor Track @ 5:30 PM):
LS/SS - 2 laps warm up, then dynamic stretch drills. Block start drills. Cool down 2 laps, then group sit ups. 
F - 2 laps warm up, then dynamic stretch drills. Event specific drills. Cool down 2 laps, then group sit ups. 

Friday, July 3 (on your own):
All - 30 cross training: swimming, biking, treadmill/ elliptical, etc. Cleans and shoulders weight lifting recommended.

Sunday, July 5 (on your own):
LS/SS - Easy 20-30 minute run. Chest, back, arms weight lifting recommended.
F - Event specific drills. Chest, back, arms weight lifting recommended.

June 16 - 29

Tuesday, June 16 (Marquette Outdoor Track @ 5:30 PM):
LS  -  2 laps warm up, then dynamic stretch drills.  500m, 500m, 300m, 300m, 100m, 100m; with 7 minutes recovery after 500s, 5 1/2 minutes recovery after 300s, and 4 minutes recovery between 100s.  500s @ 70% sprint, 300s @ 80% sprint, 100s @ 90% sprint.  Cool down 2 laps, then group sit ups.  Cleans and shoulders weight lifting recommended.
SS/F  -  2 laps warm up, then dynamic stretch drills. 250m, 250m, 150m, 150m, 50m, 50m; with 7 minutes recovery after 250s, 5 1/2  minutes recovery after 150s, and 4 minutes recovery between 50s.  250s @ 80% sprint, 150s @ 90% sprint, 50s @ "all out" sprint.  Cool down 2 laps, then group sit ups.  Cleans and shoulders weight lifting recommended.

Thursday, June 18 (meet day):
Wisconsin Track Club Summer Series Meet #1 @ McClimon Field, Madison, WI  5:30 PM

Saturday, June 20 (meet day):
Badger State Games @ UW-La Crosse, La Crosse, WI  10 AM

Sunday, June 21 (on your own):
All  -  30 cross training:  swimming, biking, treadmill/ elliptical, etc.  Chest, back, arms weight lifting recommended.

Monday, June 22 (Marquette Outdoor Track @ 5:30 PM):
LS  -  2 laps warm up, then dynamic stretch drills.  200m, 300m, 400m, 400m, 300m, 200m; with 8 minutes recovery between intervals.  400s @ 80% sprint, 300s @ 85% sprint, 200s @ 90% sprint.  Cool down 2 laps, then group sit ups.  
SS/F  -  2 laps warm up, then dynamic stretch drills.  100m, 150m, 200m, 200m, 150m, 100m; with 8 minutes recovery between intervals.  200s @ 90% sprint, 150s @ 95% sprint, 100s @ "all out"sprint.  Cool down 2 laps, then group sit ups.  

Tuesday, June 23 (on your own):
All  -  Cleans and shoulders weight lifting recommended.

Wednesday, June 24 (Marquette Outdoor Track @ 5:30 PM):
LS/SS  -  2 laps warm up, then dynamic stretch drills.  Block start drills.  Cool down 2 laps, then group sit ups.  
F  -  2 laps warm up, then dynamic stretch drills.  Event specific drills (technique only).  Cool down 2 laps, then group sit ups.  

Thursday, June 25 (meet day):
Wisconsin Track Club Summer Series Meet #1 @ McClimon Field, Madison, WI  5:30 PM

Friday, June 26 (on your own):
All  -  30 cross training:  swimming, biking, treadmill/ elliptical, etc.  

Sunday, June 28 (meet day):
USATF Open & Masters Midwest Region T&F Outdoor Championship Meet @ Carroll U., Waukesha, WI  8:30 AM

Monday, June 29 (on your own):
LS/SS  -  Chest, back, arms weight lifting recommended.
F  -  Event specific drills.  Chest, back, arms weight lifting recommended. 


June 8 - 15

Monday, June 8 (on your own):
LS/SS  -  Shoulders and cleans weight lifting recommended.
F  -  Event specific drills.  Shoulders and cleans weight lifting recommended.  

Tuesday, June 9 (Marquette Outdoor Track @ 5:30 PM):
    LS  -  2 laps warm up, then dynamic stretch drills.  400m, 300m, 300m, 200m, 200m, 200m; with 6 minutes recovery after 400m, 5 minutes recovery after 300s, and 4 minutes recovery between 200s.  400m @ 75% sprint, 300s @ 80% sprint, 200s @ 85% sprint.  Cool down 2 laps, then group sit ups
    SS/F  -  2 laps warm up, then dynamic stretch drills.  300m, 200m, 200m, 100m, 100m, 100m; with 6 minutes recovery after 300m, 5 minutes recovery after 200s, and 4 minutes recovery between 100s.  300s @ 80% sprint, 200s @ 85% sprint, 100s @ 90% sprint.  Cool down 2 laps, then group sit ups. 

Wednesday, June 10 (on your own):
LS/SS  -  30 cross training:  swimming, biking, treadmill/ elliptical, etc. 

Thursday, June 11 (Marquette Outdoor Track @ 5:30 PM):
LS/SS  -  2 laps warm up, then dynamic stretch drills.  Plyometric drills, then block start drills.  Cool down 2 laps, then group sit ups.  Chest, back, arms weight lifting recommended.
 F  -  2 laps warm up, then dynamic stretch drills.  Plyometric drills, then event specific drills.  Cool down 2 laps, then group sit ups.  Chest, back, arms weight lifting recommended. 

Friday, June 12 (on your own):
All  -  20 minutes easy base run recommended.

Sunday, June 14 (meet day):
WI USATF Association T&F Outdoor Championship Meet @ Carroll U., Waukesha, WI  9 AM

Monday, June 15 (on your own):
LS/SS  -  Legs weight lifting recommended.
F  -  Event specific drills.  Legs weight lifting recommended. 


June 2 - 7

Tuesday
, June 2 (Marquette Outdoor Track @ 5:30 PM):
LS - 2 laps warm up, then dynamic stretch drills. 5x 200m "controlled", with 3 minutes recovery between intervals. Cool down 2 laps, then group sit ups.
SS/F - 2 laps warm up, then dynamic stretch drills. 8x 100m "controlled", with 2 minutes recovery between intervals. Cool down 2 laps, then group sit ups.

Wednesday, June 3 (on your own):
All -- 30 cross training: swimming, biking, treadmill/ elliptical, etc. Shoulders and cleans weight lifting recommended.

Thursday, June 4 (Marquette Outdoor Track @ 5:30 PM):
LS/SS -- 2 laps warm up, then dynamic stretch drills. Plyometric drills, then block start drills. Cool down 2 laps, then group sit ups.
F -- 2 laps warm up, then dynamic stretch drills. Plyometric drills, then event specific drills. Cool down 2 laps, then group sit ups.

Friday, June 5 (on your own):
All -- Chest, back, arms weight lifting recommended.

Saturday, June 6 (on your own):
All -- 20 minutes easy base run recommended.

Sunday, June 7 (on your own):
All -- Legs weight lifting recommended.



May 11 - 15

Monday
, May 11 (Marquette Outdoor Track @ 5:30 PM):
Note - hurdlers will work on intermediate hurdle drills included in 300m & 200m intervals!
    LS - 3 laps warm up, then dynamic stretch drills. 300m, 200m, 100m. Full recovery between intervals (note: Full recovery is when the pulse rate returns to 120 or lower. This can be measured by counting your pulse beat for 6 seconds, then multiply your count by 10. Full recovery averages 10-12 minutes). 300m @ 95% sprint; 200m & 100m @ "all out" sprint. Cool down 3 laps, then group sit ups.
    SS/F - 2 laps warm up, then dynamic stretch drills. 150m, 100m, 50m. Full recovery between intervals (note: Full recovery is when the pulse rate returns to 120 or lower. This can be measured by counting your pulse beat for 6 seconds, then multiply your count by 10. Full recovery averages 10-12 minutes). All intervals @ "all out" sprint. Cool down 2 laps, then group sit ups.

Wednesday, May 13 (on your own):
Note - hurdlers will work on high hurdle drills!
LS -- 3 laps warm up, then dynamic stretch drills. 3x 75m curve block start drills. Easy mile run, then group sit ups.
SS -- 2 laps warm up, then dynamic stretch drills. 4x 100m relay handoffs (if applicable). 2x 30m straightaway block start drills, 2x 50m curve block start drills. Cool down 2 laps, then group sit ups.
F -- 2 laps warm up, then dynamic stretch drills. Event specific drills. Cool down 2 laps, then group sit ups.

Friday, May 15 (meet day):
Augustana College Midwest Twilight Qualifier @ Augustana College, Rock Island, IL 4 PM/ 6 PM


April 27 - May 3

Monday
, April 27 (Marquette Outdoor Track @ 5:30 PM):
    LS - 500m, 400m, 300m, 200m, 100m. Full recovery after 500m, 400m, 300m, but only 8 minutes between 200m and 100m (note: Full recovery is when the pulse rate returns to 120 or lower. This can be measured by counting your pulse beat for 6 seconds, then multiply your count by 10. Full recovery averages 10-12 minutes). 500m @ 85% sprint; 400m @ 90% sprint; 300m & 200m @ 95% sprint; 100m @ "all out" sprint. Cleans and shoulders weight lifting recommended.
    SS/F - 250m, 200m, 150m, 100m, 50m. Full recovery after 250m, 200m, 150m, but only 8 minutes between 100m and 50m (note: Full recovery is when the pulse rate returns to 120 or lower. This can be measured by counting your pulse beat for 6 seconds, then multiply your count by 10. Full recovery averages 10-12 minutes). 250m @ 90% sprint; 200m @ 95% sprint; 150m, 100m, & 50m @ "all out" sprint. Cleans and shoulders weight lifting recommended.

Tuesday, April 28 (Marquette Outdoor Track @ 5:30 PM):
Note - hurdlers will work on intermediate hurdle drills!
    LS -- 3 laps warm up, then dynamic stretch drills with extended "As & Bs". 6x flying 60s with 20m build up coming off the curve. 3 minutes recovery between intervals. Rhythm mile, then group sit ups.
    SS -- 2 laps warm up, then dynamic stretch drills with extended "As & Bs". 6x flying 30m with 20m build up. 3 minutes recovery between intervals. Cool down 2 laps, then group sit ups.
    F -- 2 laps warm up, then dynamic stretch drills with extended "As & Bs". Event specific drills. Cool down 2 laps, then group sit ups.

Wednesday, April 29 (on your own):
All - 20-30 minutes cross training (treadmill, elliptical machine, stationary biking, or swimming). Chest, back, and arms weight lifting recommended.

Thursday, April 30 (Marquette Outdoor Track @ 5:30 PM):
Note - sprinters bring spikes, and hurdlers will work on high hurdle drills!
    LS -- 3 laps warm up, then dynamic stretch drills. 4x 75m curve block start drills. 1200m @ race pace minus 15 seconds, 800m @ race pace minus 10 seconds, with 8 minutes recovery between intervals, then group sit ups.
    SS -- 2 laps warm up, then dynamic stretch drills. 4x 100m relay handoff drills (if applicable). 3x 30m straightaway block start drills, 3x 50m curve block start drills. Cool down 2 laps, then group sit ups.
    F -- 2 laps warm up, then dynamic stretch drills. Event specific drills. Cool down 2 laps, then group sit ups.

Saturday, May 2 (meet day):
Carroll U Invite @ Carroll University, Waukesha, WI 10:30 AM

Sunday, May 3 (on your own):
All - Light upper and lower legs weight lifting recommended.


April 20 - 26

Monday
, April 20 (Marquette Outdoor Track @ 5:30 PM):
Note: 400m hurdlers will have hurdles in lanes for intervals (via "LS" recommendation)!
    LS -- 3 laps warm up, then dynamic stretch drills. 500m, 300m, 300m, 100m, 100m, 100m, with 7 minutes recovery after 500m, 6 minutes recovery after 300s, and 5 minutes recovery between 100s. 500m @ 80% sprint, 300s @ 85% sprint, 100s @ 90% sprint. Cool down 3 laps, then group sit ups. Cleans and shoulders weight lifting recommended.
    SS/F -- 2 laps warm up, then dynamic stretch drills. 250m, 150m, 150m, 50m, 50m, 50m, with 7 minutes recovery after 300m, 6 minutes recovery after 150s, and 5 minutes recovery between 50s. 250m @ 85% sprint, 150s @ 80% sprint, 50s @ 95% sprint. Cool down 2 laps, then group sit ups. Cleans and shoulders weight lifting recommended.

Tuesday, April 21 (on your own):
Note - Recommendation can be done on Wednesday instead if volunteering in fundraiser!
    LS/SS -- Warm up apprx. 1/4-1/2 mile, then dynamic stretching. Bleacher drills: 3 sets of 30 seconds minute step ups, 30 seconds double legged hop ups, 30 seconds (each) single legged hop ups. 1 minute rest between routines, 5 minutes rest between sets. 5x 60m build up sprints with 2 minutes recovery after each build up. Cool down apprx. 1/4-1/2 mile.
    F -- Event specific drills (technique only).

Wednesday, April 22 (on your own):
All - 20-30 minutes cross training (treadmill, elliptical machine, stationary biking, or swimming). Chest, back, and arms weight lifting recommended.

Thursday, April 23 (Marquette Outdoor Track @ 5:30 PM):
Note - sprinters bring spikes, and hurdlers will work on high hurdle drills!
LS -- 3 laps warm up, then dynamic stretch drills. 4x 75m curve block start drills. 2x 1000m, 2x 600m, at rhythm pace, with 6 minutes recovery between intervals, then group sit ups.
SS -- 2 laps warm up, then dynamic stretch drills. 4x 100m relay handoff drills (if applicable). 3x 30m straightaway block start drills, 3x 50m curve block start drills. Cool down 2 laps, then group sit ups.
F -- 2 laps warm up, then dynamic stretch drills. Event specific drills. Cool down 2 laps, then group sit ups.

Saturday, April 25 (meet day):
Drake Alternative Meet @ UW-Whitewater, Whitewater, WI 10:30 AM

Sunday, April 26 (on your own):
All - Upper and lower legs weight lifting recommended.



April 13 - 19

Monday, April 13 (Marquette Outdoor Track @ 5:30 PM):
    LS -- 3 laps warm up, then dynamic stretch drills. 600m, 400m, 400m, 200m, 200m, 200m, with 8 minutes recovery after 600m, 7 minutes recovery after 400s, and 6 minutes recovery after 200s. 600m @ 75% sprint, 400s @ 80% sprint, 200s @ 85% sprint. Cool down 3 laps, then group sit ups. Cleans and shoulders weight lifting recommended.
    SS/F -- 2 laps warm up, then dynamic stretch drills. 300m, 200m, 200m, 100m, 100m, 100m, with 8 minutes recovery after 300m, 7 minutes recovery after 200s, and 6 minutes recovery after 100s. 300m @ 80% sprint, 200s @ 85% sprint, 100s @ 90% sprint. Cool down 2 laps, then group sit ups. Cleans and shoulders weight lifting recommended.

Tuesday, April 14 (Marquette Outdoor Track @ 5:30 PM):
Note - hurdlers will work on hurdle drills!
    LS -- 3 laps warm up, then dynamic stretch drills. 8x 100m parachute resistant form sprints, with walk back recovery. Rhythm mile, then group sit ups.
    SS -- 2 laps warm up, then dynamic stretch drills. 5x 60m build up form sprints, with 2 minutes recovery between intervals (note - increase speed every 20m, and be at full speed for last 20m). 4x 100m parachute resistant form sprints, with walk back recovery. Cool down 2 laps, then group sit ups.
    F -- 2 laps warm up, then dynamic stretch drills. Event specific drills. Cool down 2 laps, then group sit ups.

Wednesday, April 15 (on your own):
All - 20-30 minutes cross training (treadmill, elliptical machine, stationary biking, or swimming). Chest, back, and arms weight lifting recommended.

Thursday, April 16 (Marquette Outdoor Track @ 5:30 PM):
Note - sprinters bring spikes, and hurdlers will work on hurdle drills!
LS -- 3 laps warm up, then dynamic stretch drills. 4x 75m curve block start drills. 3x 800m, with 6 minutes recovery between intervals, then group sit ups.
SS -- 2 laps warm up, then dynamic stretch drills. 4x 100m relay handoff drills (if applicable). 3x 30m straightaway block start drills, 3x 50m curve block start drills. Cool down 2 laps, then group sit ups.
F -- 2 laps warm up, then dynamic stretch drills. Event specific drills. Cool down 2 laps, then group sit ups.

Saturday, April 18 (meet day):
St. Norbert Invite @St. Norbert College, DePere, WI 10:30 AM

Sunday, April 19 (on your own):
All - Upper and lower legs weight lifting recommended.



April 6 - 12

Monday, April 6 (Marquette Outdoor Track @ 5:30 PM):
    LS  --  3 laps warm up, then dynamic stretch drills.  100m, 300m, 500m, 500m, 300m, 100m, with 6 minutes recovery between intervals.  500s @ 80% sprint, 300s @ 85% sprint, 100s @ 90% sprint.  Goal is for times of intervals on the down side of the ladder to match the times of the intervals on the upside of the ladder.  Cool down 3 laps, then group sit ups.  Cleans and shoulders weight lifting recommended.
    SS/F  --  2 laps warm up, then dynamic stretch drills.  50m, 150m, 250m, 250m, 150m, 50m, with 6 minutes recovery between intervals.  250s @ 85% sprint, 150s @ 90% sprint, 50s @ 95% sprint.  Goal is for times of intervals on the down side of the ladder to match the times of the intervals on the upside of the ladder.  Cool down 2 laps, then group sit ups.  Cleans and shoulders weight lifting recommended.   

Tuesday, April 7 (on your own):
All  -  20-30 minutes cross training (treadmill, elliptical machine, stationary biking, or swimming).

Wednesday, April 8 (Marquette Outdoor Track @ 5:30 PM):
Note - hurdlers will work on hurdle drills! 
LS  --  3 laps warm up, then dynamic stretch drills.  6x 50m bungee cord resistant/overspeed sprints (3x pull/3x being pulled), with walk back recovery.  Rhythm mile, then group sit ups.  Chest, back, and arms weight lifting recommended. 
SS  --  2 laps warm up, then dynamic stretch drills.  5x 60m build up form sprints, with 2 minutes recovery between intervals (note - increase speed every 20m, and be at full speed for last 20m).  4x 50m bungee cord resistant/overspeed sprints (2x pull/2x being pulled), with walk back recovery.  Cool down 2 laps, then group sit ups.  Chest, back, and arms weight lifting recommended. 
F  --  2 laps warm up, then dynamic stretch drills.  Event specific drills.  Cool down 2 laps, then group sit ups.  Chest, back, and arms weight lifting recommended.

Thursday, April 9 (Marquette Outdoor Track @ 5:30 PM):
Note - sprinters bring spikes, and hurdlers will work on hurdle drills! 
LS  --  3 laps warm up, then dynamic stretch drills.  4x 75m curve block start drills.  1200m, 1000m, 800m, with 6 minutes recovery between intervals, then group sit ups.  
SS  --  2 laps warm up, then dynamic stretch drills.  3x 30m straightaway block start drills, 3x 50m curve block start drills.  Cool down 2 laps, then group sit ups.  
F  --  2 laps warm up, then dynamic stretch drills.  Event specific drills.  Cool down 2 laps, then group sit ups.  

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

Sunday, April 12 (on your own):
All  -  Upper and lower legs weight lifting recommended.


March 30 - April 5

Monday, March 30 (Marquette Outdoor Track @ 5:30 PM):
    LS -- 3 laps warm up, then dynamic stretch drills. 200m, 400m, 600m, 600m, 400m, 200m, with 6 minutes recovery between intervals. 600s @ 75% sprint, 400s @ 80% sprint, 200s @ 85% sprint. Goal is for times of intervals on the down side of the ladder to match the times of the intervals on the upside of the ladder. Cool down 3 laps, then group sit ups. Cleans and shoulders weight lifting recommended.
    SS/F -- 2 laps warm up, then dynamic stretch drills. 100m, 200m, 300m, 300m, 200m, 100m, with 6 minutes recovery between intervals. 300s @ 80% sprint, 200s @ 85% sprint, 100s @ 90% sprint. Goal is for times of intervals on the down side of the ladder to match the times of the intervals on the upside of the ladder. Cool down 2 laps, then group sit ups. Cleans and shoulders weight lifting recommended.

Tuesday, March 31 (Marquette Outdoor Track @ 5:30 PM):
Note - hurdlers will work on hurdle drills!
LS -- 3 laps warm up, then dynamic stretch drills. 8x 100m parachute resistant form sprints, with walk back recovery. Rhythm mile, then group sit ups.
SS -- 2 laps warm up, then dynamic stretch drills. 5x 60m build up form sprints, with 2 minutes recovery between intervals (note - increase speed every 20m, and be at full speed for last 20m). 3x 100m parachute resistant form sprints, with walk back recovery. Cool down 2 laps, then group sit ups.
F -- 2 laps warm up, then dynamic stretch drills. Event specific drills. Cool down 2 laps, then group sit ups.

Wednesday, April 1 (on your own):
All - 20-30 minutes cross training (treadmill, elliptical machine, stationary biking, or swimming). Chest, back, and arms weight lifting recommended.

Thursday, April 2 (Marquette Outdoor Track @ 5:30 PM):
Note - sprinters bring spikes, and hurdlers will work on hurdle drills!
LS -- 3 laps warm up, then dynamic stretch drills. 4x 75m curve block start drills. 3x rhythm 1000m, with 6 minutes recovery between intervals, then group sit ups.
SS -- 2 laps warm up, then dynamic stretch drills. 3x 30m straightaway block start drills, 3x 50m curve block start drills. Cool down 2 laps, then group sit ups.
F -- 2 laps warm up, then dynamic stretch drills. Event specific drills. Cool down 2 laps, then group sit ups.

Saturday, April 4 (meet day):
Ted Haydon Invite @ U. of Chicago, Chicago, IL 11 AM

Sunday, April 5 (on your own):
All - Upper and lower legs weight lifting recommended.


March 23 - 29
 
Monday, March 23 (Marquette Outdoor Track @ 5:30 PM):
    LS -- 3 laps warm up, then dynamic stretch drills. 6x 400m breakdown sets, with 8 minutes recovery between sets: set 1 - 300m, 100m, with 1 minute rest between intervals; set 2 - 250m, 150m, with 1 minute rest between intervals; set 3 - 2x 200m, with 1 minute rest between intervals; set 4 - 200m, 2x 100m, with 1 minute rest between intervals; set 5 - 2x 150m, 100m, with 1 minute rest between intervals; set 6 - 4x 100m (around track), with 1 minute rest between intervals. 300m @ 70% sprint, 250m @ 75%, 200s @ 80% sprint, 150s @ 85% sprint, 100s @ 90% sprint. Cool down 3 laps, then group sit ups. Cleans and shoulders weight lifting recommended.
    SS/F -- 2 laps warm up, then dynamic stretch drills. 5x 400m breakdown sets, with 8 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 - 3x 100m, 2x 50m, with 1 minute rest after 100s, 30 seconds rest between 50s; set 5 - 8x 50m, with 30 seconds rest between 50s. 200s @ 80% sprint, 150s @85% sprint, 100s @ 90% sprint, 50s @ 95% sprint. Cool down 2 laps, then group sit ups. Cleans and shoulders weight lifting recommended.

Tuesday, March 24 (Marquette Outdoor Track @ 5:30 PM):
Note - hurdlers will work on hurdle drills!
LS -- 3 laps warm up, then dynamic stretch drills. 6x 50m bungee cord resistant/overspeed sprints (3x pull/3x being pulled), with walk back recovery. Rhythm mile, then group sit ups.
SS -- 2 laps warm up, then dynamic stretch drills. 4x 60m build up form sprints, with 2 minutes recovery between intervals (note - increase speed every 20m, and be at full speed for last 20m). 4x 50m bungee cord resistant/overspeed sprints (2x pull/2x being pulled), with walk back recovery. Cool down 2 laps, then group sit ups.
F -- 2 laps warm up, then dynamic stretch drills. Event specific drills. Cool down 2 laps, then group sit ups. 

Wednesday, March 25 (on your own):
All - 20-30 minutes cross training (treadmill, elliptical machine, stationary biking, or swimming). Chest, back, and arms weight lifting recommended.

Thursday, March 26 (Marquette Outdoor Track @ 5:30 PM):
Note - sprinters bring spikes, and hurdlers will work on hurdle drills!
LS -- 3 laps warm up, then dynamic stretch drills. 4x 75m curve block start drills. 3x rhythm 800m, with 6 minutes recovery between intervals, then group sit ups.
SS -- 2 laps warm up, then dynamic stretch drills. 3x 30m straightaway block start drills, 3x 50m curve block start drills. Cool down 2 laps, then group sit ups.
F -- 2 laps warm up, then dynamic stretch drills. Event specific drills. Cool down 2 laps, then group sit ups.

Saturday, March 28 (meet day):6th Annual Carroll Invite @ Carroll U., Waukesha, WI 10:30 AM

Sunday, March 29 (on your own):
All - Upper and lower legs weight lifting recommended.
 
 
March 16 - 22
 
Monday, March 16 (Marquette Outdoor Track @ 5:30 PM):
    LS -- 3 laps warm up, then dynamic stretch drills. 5x 500m breakdown sets, with 8 minutes recovery between sets: set 1 - 300m, 200m, with 1 minute rest between intervals; set 2 - 2x 200m, 100m, with 1 minute rest between intervals; set 3 - 200m, 2x 150m, with 1 minute rest between intervals; set 4 - 2x 150m, 2x 100m, with 1 minute rest between intervals; set 5 - 5x 100m (around track), with 1 minute rest between intervals. 300m @ 70% sprint, 200s @ 80% sprint, 100s @ 90% sprint. Cool down 3 laps, then group sit ups.
    SS/F -- 2 laps warm up, then dynamic stretch drills. 4x 500m breakdown sets, with 8 minutes recovery between sets: set 1 - 2x 200m, 100m, with 1 minute rest between intervals; set 2 - 2x 150m, 2x 100m, with 1 minute rest between intervals; set 3 - 5x 100m (on straightaway), with 1 minute rest between intervals; set 4 - 3x 100m, 4x 50m, with 1 minute rest after 100s, 30 seconds rest between 50s. 200s @ 80% sprint, 150s @85% sprint, 100s @ 90% sprint, 50s @ 95% sprint. Cool down 2 laps, then group sit ups.

Tuesday, March 17 (Marquette Outdoor Track @ 5:30 PM):
Note - hurdlers will work on hurdle drills!
LS -- 3 laps warm up, then dynamic stretch drills. 8x 100m parachute resistant form sprints, with walk back recovery. Rhythm mile, then group sit ups. Cleans and shoulders weight lifting recommended.
LS -- 2 laps warm up, then dynamic stretch drills. 4x 60m build up form sprints, with 2 minutes recovery between intervals (note - increase speed every 20m, and be at full speed for last 20m). 4x 100m parachute resistant form sprints, with walk back recovery. Cool down 2 laps, then group sit ups. Cleans and shoulders weight lifting recommended.
F -- 2 laps warm up, then dynamic stretch drills. Event specific drills. Cool down 2 laps, then group sit ups. Cleans and shoulders weight lifting recommended.

Wednesday, March 18 (on your own):
All - 20-30 minutes cross training (treadmill, elliptical machine, stationary biking, or swimming).

Thursday, March 19 (Marquette Outdoor Track @ 5:30 PM):
Note - sprinters bring spikes, and hurdlers will work on hurdle drills!
LS -- 3 laps warm up, then dynamic stretch drills. 5x 75m curve block start drills. 2x rhythm 1200m, with 6 minutes recovery between intervals, then group sit ups. Chest, back, and arms weight lifting recommended.
SS -- 2 laps warm up, then dynamic stretch drills. 4x 30m straightaway block start drills, 4x 50m curve block start drills. Cool down 2 laps, then group sit ups. Chest, back, and arms weight lifting recommended.
F -- 2 laps warm up, then dynamic stretch drills. Event specific drills. Cool down 2 laps, then group sit ups. Chest, back, and arms weight lifting recommended.

Saturday, March 21:
All - 20-30 minute easy base run.
Sunday, March 22 (on your own):
All - Upper and lower legs weight lifting recommended.
 
March 9 - 15
 
Monday, March 9 (Klotsche Center Turnstile @ 5:30 PM):
All - Apprx 1/2 mile warm up to hills (at lakefront). Dynamic stretch drills. 3 sets of 3x apprx 150m up hill form sprints, with jog down recovery between intervals, walk down recovery between sets. Each set will consist of "easy, medium, hard" pace intervals. Cool down back to Klotsche. Sit ups recommended on your own.

Tuesday, March 10 (on your own):
All - 20-30 minutes cross training (treadmill, elliptical machine, stationary biking, or swimming). Cleans and shoulders weight lifting recommended.

Wednesday, March 11 (Marquette Outdoor Track @ 5:30 PM):
All - Warm up 2 laps, then dynamic stretch drills. 15-20 minutes plyometric drills (via Amy Fix's program). Note: Hurdlers can opt to do highs and intermediate hurdle drills instead of plyometric drills. Cool down 2 laps, then group sit ups.
Friday, March 13 (on your own):
All - 20-30 minute easy base run. Chest, back, and arms weight lifting recommended.

Sunday, March 15 (on your own):
All - Upper and lower legs weight lifting recommended.

  
 
Indoor Track
 
March 2 - 8
 
Monday, March 2 (on your own):
All - Light plyometric/ build up sprinting warm up drills.
F - Event specific drills.

Tuesday, March 3 (Klotsche Center Arena @ 5:30 PM):
All - Warm up 1-2 laps, then dynamic stretch drills.
    LS - 300m, 300m, 100m, 100m. Full recovery between intervals (note: Full recovery is when the pulse rate returns to 120 or lower. This can be measured by counting your pulse beat for 6 seconds, then multiply your count by 10. Full recovery averages 10-12 minutes). 300s @ 95% sprint; 100s @ "all out" sprint.
    SS/F - 150m, 150m, 50m, 50m. Full recovery between intervals (note: Full recovery is when the pulse rate returns to 120 or lower. This can be measured by counting your pulse beat for 6 seconds, then multiply your count by 10. Full recovery averages 10-12 minutes). 150s & 50s @ "all out" sprint.
All - Cool down 1-2 laps, then group sit ups.

Thursday, March 5 (MSOE Kern Center @ 5:30 PM for those racing Friday only, and/or field event competitors):
Note: Hurdler can use hurdles with block drills. All bring your spikes!
LS/SS - Warm up 2-3 laps, dynamic stretch drills. Block start drills (apprx. 3-4x 10m). Cool down 2-3 laps. Group sit ups.
    F - Warm up 2-3 laps, dynamic stretch drills. Light event specific drills (technique only). Cool down 2-3 laps. Group sit ups.
Recommendation for those not racing on Friday to do on Klotsche Center auxiliary track:
    LS - Warm up 2-3 laps, dynamic stretch drills. 2x tempo 600m with full recovery between intervals (note: Full recovery is when the pulse rate returns to 120 or lower. This can be measured by counting your pulse beat for 6 seconds, then multiply your count by 10. Full recovery averages 10-12 minutes). Cool down 2-3 laps. Group sit ups.
    SS - Warm up 2-3 laps, dynamic stretch drills. Cold start drills: 3x 30m "falling & take off" starts, 3x 30m "push up & take off" starts, 3x 30m "roll over & take off" starts. 1-2 minutes recovery between starts within a set, 5 minutes recovery between sets of starts. Cool down 2-3 laps. Group sit ups.
 
Friday, March 6 (meet day):
Gill Athletics Last Chance Meet @ Carthage College, Kenosha, WI 3 PM

Saturday, March 7 (meet day):
Pointer National Qualifier @ UW-Stevens Point, Stevens Point, WI 10:30 AM

Sunday, March 8 (on your own):
All - Upper and lower legs weight lifting recommended.

 
February 23 - 28
 
Monday, February 23 (on your own):
All - Light plyometric/ build up sprinting warm up drills. Shoulders and power cleans weight lifting recommended.
F - Event specific drills.

Tuesday, February 24 (Klotsche Center Arena @ 5:30 PM):
All - Warm up 1-2 laps, then dynamic stretch drills.
    LS - 600m, 400m, 200m. Full recovery between intervals (note: Full recovery is when the pulse rate returns to 120 or lower. This can be measured by counting your pulse beat for 6 seconds, then multiply your count by 10. Full recovery averages 10-12 minutes). 600m @ 85% sprint, 400m @ 90% sprint, 200m @ 95% sprint.
    SS/F - 300m, 200m, 100m. Full recovery between intervals (note: Full recovery is when the pulse rate returns to 120 or lower. This can be measured by counting your pulse beat for 6 seconds, then multiply your count by 10. Full recovery averages 10-12 minutes). 300m @ 90% sprint, 200m @ 95% sprint, 100m @ "all out" sprint.
All - Cool down 1-2 laps, then group sit ups.

Wednesday, February 25 (on your own):
LS/SS - 20-30 minutes cardio exercise (i.e., stationary biking, elliptical machine, swimming, treadmill, stairmaster, etc). Chest, back, and arms weight lifting recommended.

Thursday, February 26 (MSOE Kern Center @ 5:15 PM):
Note: Hurdler can use hurdles with block drills. All bring your spikes!
All - Warm up 2-3 laps, dynamic stretch drills. 4x "top of curve to top of curve" acceleration sprints (note: build up on first half of curve, 30m straightaway should be at full speed to simulate transition phase of a 60m dash race, then decelerate on second half of curve).
LS - Block start drills (apprx. 2-3x 30m). Tempo 1200m, 1000m, 800m; with full recovery between intervals (note: Full recovery is when the pulse rate returns to 120 or lower. This can be measured by counting your pulse beat for 6 seconds, then multiply your count by 10. Full recovery averages 10-12 minutes).
SS - Block start drills (apprx. 4-6x 30m). Cool down 2-3 laps.
F - Event specific drills. Cool down 2-3 laps.
All - Group sit ups.

Saturday, February 28 (meet day):
Illinois Club Relays @ U. of Illinois, Champaign, IL 101 AM
 
February 16 - 22
Monday, February 16 (on your own):
All - Light plyometric/ build up sprinting warm up drills. Shoulders and power cleans weight lifting recommended.
F - Event specific drills.

Tuesday, February 17 (Klotsche Center Arena @ 5:30 PM):
All - Warm up 1-2 laps, then dynamic stretch drills.
    LS - 500m, 400m, 300m, 200m, 100m. Full recovery after 500m, 400m, 300m, but only 8 minutes between 200m and 100m (note: Full recovery is when the pulse rate returns to 120 or lower. This can be measured by counting your pulse beat for 6 seconds, then multiply your count by 10. Full recovery averages 10-12 minutes). 500m @ 85% sprint; 400m @ 90% sprint; 300m & 200m @ 95% sprint; 100m @ "all out" sprint.
    SS/F - 250m, 200m, 150m, 100m, 50m. Full recovery after 250m, 200m, 150m, but only 8 minutes between 100m and 50m (note: Full recovery is when the pulse rate returns to 120 or lower. This can be measured by counting your pulse beat for 6 seconds, then multiply your count by 10. Full recovery averages 10-12 minutes). 250m @ 90% sprint; 200m @ 95% sprint; 150m, 100m, & 50m @ "all out" sprint.
All - Cool down 1-2 laps, then group sit ups.

Wednesday, February 18 (on your own):
LS/SS - 20-30 minutes cardio exercise (i.e., stationary biking, elliptical machine, swimming, treadmill, stairmaster, etc). Chest, back, and arms weight lifting recommended.

Thursday, February 19 (MSOE Kern Center @ 5:30 PM for those racing Friday only, and/or field event competitors):
Note: Hurdler can use hurdles with block drills. All bring your spikes!
All - Warm up 2-3 laps, dynamic stretch drills.
LS/SS - Block start drills (apprx. 3-4x 10m). Cool down 2-3 laps.
F - Light event specific drills (technique only). Cool down 2-3 laps.
All - Group sit ups.
Recommendation for those not racing on Friday to do on Klotsche Center auxiliary track:
    All - Warm up 2-3 laps, dynamic stretch drills. 4x "top of curve to top of curve" acceleration sprints (note: build up on first half of curve, 30m straightaway should be at full speed to simulate transition phase of a 60m dash race, then decelerate on second half of curve).
    LS - Tempo 1200m, 1000m, 800m, with full recovery between sets (note: Full recovery is when the pulse rate returns to 120 or lower. This can be measured by counting your pulse beat for 6 seconds, then multiply your count by 10. Full recovery averages 10-12 minutes). Cool down 2-3 laps.
    SS - Cold start drills: 4x 40m "falling & take off" starts, 4x 40m "push up & take off" starts, 4x 40m "roll over & take off" starts. 1-2 minutes recovery between starts within a set, 5 minutes recovery between sets of starts. Cool down 2-3 laps.
All - Group sit ups. 

Friday, February 20 (meet day):
Panther Tune @ UWM Klotsche Center 4 PM

Sunday, February 22 (on your own):
All - Upper and lower legs weight lifting recommended.
 
February 9 - 11
 
Monday, February 9 (on your own):
All - Light plyometric/ build up sprinting warm up drills. Shoulders and power cleans weight lifting recommended.
F - Event specific drills.

Tuesday, February 10 (Klotsche Center Arena @ 5:30 PM):
All - Warm up 1-2 laps, then dynamic stretch drills.
    LS - 2x (500m, 5 minutes rest, 250m); time trail simulated 300m after second set. Full recovery after sets (note: Full recovery is when the pulse rate returns to 120 or lower. This can be measured by counting your pulse beat for 6 seconds, then multiply your count by 10. Full recovery averages 10-12 minutes). 500s @ 80% sprint, 250s @ 90% sprint, time trial simulated 300m with whatever you have left.
    SS/F - 3x (200m, 5 minutes rest, 100m). Full recovery between sets (note: Full recovery is when the pulse rate returns to 120 or lower. This can be measured by counting your pulse beat for 6 seconds, then multiply your count by 10. Full recovery averages 10-12 minutes). 200s @ 90% sprint, 100s @ "all out" sprint.
    All - Cool down 1-2 laps, then group sit ups.

Wednesday, February 11 (on your own):
LS/SS - 20-30 minutes cardio exercise (i.e., stationary biking, elliptical machine, swimming, treadmill, stairmaster, etc). Chest, back, and arms weight lifting recommended.

Thursday, February 12 (MSOE Kern Center @ 5:15 PM):
Note: Hurdler can use hurdles with block drills. All bring your spikes!
    All - Warm up 2-3 laps, dynamic stretch drills. 4x "top of curve to top of curve" acceleration sprints (note: build up on first half of curve, 30m straightaway should be at full speed to simulate transition phase of a 60m dash race, then decelerate on second half of curve).
    LS - Block start drills (apprx. 2-3x 30m). 2x (tempo 1200m, 4 minutes light jogging recovery, 1200m); with full recovery between sets (note: Full recovery is when the pulse rate returns to 120 or lower. This can be measured by counting your pulse beat for 6 seconds, then multiply your count by 10. Full recovery averages 10-12 minutes).
    SS - Block start drills (apprx. 6-7x 30m). Cool down 2-3 laps.
F - Event specific drills. Cool down 2-3 laps.
All - Group sit ups.

Saturday, February 14 (meet day):
UW-Platteville Invite @ UW-Platteville, Platteville, WI 11 AM

Sunday, February 15 (on your own):
All - Upper and lower legs weight lifting recommended.
 
February 2 - 8
 
Monday, February 2 (on your own):
All - Light plyometric/ build up sprinting warm up drills. Shoulders and power cleans weight lifting recommended.
F - Event specific drills.

Tuesday, February 3 (Klotsche Center Arena @ 5:45 PM):
All - Warm up 1-2 laps, then dynamic stretch drills.
    LS - 2x 600m, 5 minutes rest, 300m; time trail simulated 400m after second set. Full recovery after sets (note: Full recovery is when the pulse rate returns to 120 or lower. This can be measured by counting your pulse beat for 6 seconds, then multiply your count by 10. Full recovery averages 10-12 minutes). 600s @ 75% sprint, 300s @ 85% sprint, time trial simulated 400m with whatever you have left.
    SS/F - 2x 300m, 5 minutes rest, 150m; time trail simulated 200m after second set. Full recovery after sets (note: Full recovery is when the pulse rate returns to 120 or lower. This can be measured by counting your pulse beat for 6 seconds, then multiply your count by 10. Full recovery averages 10-12 minutes). 300s @ 85% sprint, 150s @ 95% sprint, time trial simulated 200m with whatever you have left.
All - Cool down 1-2 laps, then group sit ups.

Wednesday, February 4 (on your own):
LS/SS - 20-30 minutes cardio exercise (i.e., stationary biking, elliptical machine, swimming, treadmill, stairmaster, etc). Chest, back, and arms weight lifting recommended.

Thursday, February 5 (MSOE Kern Center @ 5:15 PM):
Note: Hurdler can use hurdles with block drills. All bring your spikes!
All - Warm up 2-3 laps, dynamic stretch drills. 4x "top of curve to top of curve" acceleration sprints (note: build up on first half of curve, 30m straightaway should be at full speed to simulate transition phase of a 60m dash race, then decelerate on second half of curve).
LS - Block start drills (apprx. 2x 30m). 2x tempo mile, 4 minutes light jogging recovery, 800m; with 8 minutes rest between sets.
SS - Block start drills (apprx. 5-6x 30m). Cool down 2-3 laps.
F - Event specific drills. Cool down 2-3 laps.
All - Group sit ups.

Saturday, February 7 (meet day):
5th Annual UW-Parkside Track and Field Classic @ UW-Parkside, Kenosha, WI 10 AM

Sunday, February 8 (on your own):
All - Upper and lower legs weight lifting recommended.
 
January 19 - 25
 
Monday, January 19 (on your own):
All - Shoulders and power cleans weight lifting recommended.
F - Event specific drills.

Tuesday, January 20 (Klotsche Center Arena @ 6:15 PM):
All - Warm up 1-2 laps, then dynamic stretch drills.
LS - 2x 500m, 4x 300m, with 8 minutes rest after 500s, and 6 minutes rest after 300s. 500s @ 80% sprint, 300s @ 85% sprint.
SS/F - 2x 250m, 4x 150m, with 8 minutes rest after 250s, and 6 minutes rest after 150s. 250s @ 85% sprint, 150s @ 90% sprint.
All - Cool down 1-2 laps, then group sit ups.

Wednesday, January 21 (on your own):
LS/SS - 20-30 minutes cardio exercise (i.e., stationary biking, elliptical machine, swimming, treadmill, stairmaster, etc). Chest, back, and arms weight lifting recommended.

Thursday, January 22 (MSOE Kern Center @ 5:15 PM):
Note: Hurdler can use hurdles with block drills. All bring your spikes!
All - Warm up 2-3 laps, then extended plyometric drills.
LS - Block start drills (apprx. 2x 30m). 4x tempo 800m with 6 minutes light jogging recovery between intervals.
SS - Block start drills (apprx. 4-5x 30m). Cool down 2-3 laps.
F - Event specific drills. Cool down 2-3 laps.
All - Group sit ups.

Saturday, January 24 (meet day):
Stout Open @ UW-Stout, Menomonie, WI Noon

Sunday, January 25 (on your own):
All - Upper and lower legs weight lifting recommended.
January 12 -  18
 
Monday, January 12 (on your own):
All - Shoulders and power cleans weight lifting recommended.
F - Event specific drills.

Tuesday, January 13 (Pettit Center @ 5:15 PM):
All - Warm up 1-2 laps, then dynamic stretch drills.
LS - 600m, 2x 400m, 4x 200m, with 8 minutes rest after 600, 6 minutes rest after 400s, and 4 minutes rest between 200s. 600 @ 80% sprint, 400s @ 85% sprint, 200s @ 90% sprint.
SS/F - 300m, 2x 200m, 4x 100m, with 8 minutes rest after 300, 6 minutes rest after 200s, and 4 minutes rest between 100s. 300 @ 85% sprint, 200s @ 90% sprint, 100s @ 95% sprint.
All - Cool down 1-2 laps, then group sit ups.

Wednesday, January 14 (on your own):
LS/SS - 20-30 minutes cardio exercise (i.e., stationary biking, elliptical machine, swimming, treadmill, stairmaster, etc). Chest, back, and arms weight lifting recommended.

Thursday, January 15 (MSOE Kern Center @ 5:15 PM):
Note: Hurdler can use hurdles with block drills. All bring your spikes!
All - Warm up 2-3 laps, then extended plyometric drills.
LS - Block start drills (apprx. 2x 30m). 3x tempo 1K with 6 minutes light jogging recovery between intervals.
SS - Block start drills (apprx. 4-5x 30m). Cool down 2-3 laps.
F - Event specific drills. Cool down 2-3 laps.
All - Group sit ups.

Saturday, January 17 (meet day):
Karl Schlender Invite @ UW-Whitewater, Whitewater, WI 10 AM

Sunday, January 18 (on your own):
All - Upper and lower legs weight lifting recommended.

 
 
January 5 - 11
Monday, January 5 (on your own):
All - Shoulders and power cleans weight lifting recommended.
F - Event specific drills.

Tuesday, January 6 (UWM Klotsche Center Arena Track @ 6:15 PM):
All - Warm up 3-4 laps, then dynamic stretch drills.
LS - 2x 500m, 300m, 100m, with 4 minutes recovery between intervals, 8 minutes recovery between sets. 500s @ 80% sprint, 300s @ 85% sprint, 100s @ 90% sprint.
SS/F - 2x 250m, 150m, 50m, with 4 minutes recovery between intervals, 8 minutes recovery between sets. 250s @ 85% sprint, 150s @ 90% sprint, 50s @ 95% sprint.
All - Cool down 3-4 laps, then group sit ups.

Wednesday, January 7 (on your own):
LS/SS - 20-30 minutes cardio exercise (i.e., stationary biking, elliptical machine, swimming, treadmill, stairmaster, etc). Chest, back, and arms weight lifting recommended.

Thursday, January 8 (MSOE Kern Center @ 5:15 PM):
Note: Hurdler can use hurdles with block drills. All bring your spikes!
All - Warm up 2-3 laps, then extended plyometric drills.
LS - Block start drills (apprx. 3-4x 30m). 2x rhythm mile with 5 minutes recovery between intervals.
SS - Block start drills (apprx. 6-8x 30m). Cool down 2-3 laps.
F - Event specific drills. Cool down 2-3 laps.
All - Group sit ups.

Saturday, January 10 (meet day):
UWM Developmental #2 @ Klotsche Center, 9 AM

Sunday, January 11 (on your own):
All - Upper and lower legs weight lifting recommended.
 
 
December 15 - 21
 
Monday, December 15 (on your own):
All - Shoulders and power cleans weight lifting recommended.
F - Event specific drills.

Tuesday, December 16 (UWM Klotsche Center Arena Track @ 6:15 PM):
All - Warm up 3-4 laps, then dynamic stretch drills.
LS - 200m, 400m, 600m, 600m, 400m, 200m, with 7 minutes recovery between intervals. 600s @ 75% sprint, 400s @ 80% sprint, 200s @ 85% sprint.
SS/F - 100m, 200m, 300m, 300m, 200m, 100m, with 7 minutes recovery between intervals. 300s @ 80% sprint, 200s @ 85% sprint, 100s @ 90% sprint.
All - Cool down 3-4 laps, then group sit ups.

Wednesday, December 17 (on your own):
LS/SS - 20-30 minutes cardio exercise (i.e., stationary biking, elliptical machine, swimming, treadmill, stairmaster, etc). Chest, back, and arms weight lifting recommended.

Thursday, December 18 (MSOE Kern Center @ 5:15 PM):
Note: Hurdler can use hurdles with block drills. All bring your spikes!
All - Warm up 2-3 laps, then extended plyometric drills.
LS - Block start drills (apprx. 3-4x 30m). 2x rhythm 1200m with 5 minutes recovery between intervals.
SS - Block start drills (apprx. 6-8x 30m). Cool down 2-3 laps.
F - Event specific drills. Cool down 2-3 laps.
All - Group sit ups.

Saturday, December 20 (on your own):
All - 20-30 minutes easy base run.

Sunday, December 21 (on your own):
All - Upper and lower legs weight lifting recommended.
 
 
November 10 - 16
 
Monday, November 10 (Marquette Outdoor Track @ 5:45 PM):
All - Warm up 2-3 laps, then dynamic stretch drills.
    LS - 5x 500m "breakdowns" with 6 minutes recovery between sets: set 1 = 400m, 100m, with 1 minute rest between intervals; set 2 = 300m, 2x 100m, with 1 minute rest between intervals; set 3 = 2x 200m, 100m, with 1 minute rest between intervals; set 4 = 2x 150m, 2x 100m, with 1 minute rest between intervals; set 5 = 5x 100m, with 1 minute rest between intervals. 400m @ 70% sprint, 300s @ 75% sprint, 200s @ 80% sprint, 150s @ 85% sprint, and 100s @ 90% sprint.
    SS - 4x 500m "breakdowns" with 6 minutes recovery between sets: set 1 = 2x 200m, 100m, with 1 minute rest between intervals; set 2 = 2x 150m, 2x 100m, with 1 minute rest between intervals; set 3 = 5x 100m, with 1 minute rest between intervals; set 4 = 3x 100m, 4x 50m, with 1 minute rest between 100s, 30 seconds rest between 50s. 200s @ 80% sprint, 150s @ 85% sprint, 100s @ 90% sprint, and 50s @ 95% sprint.
All - Cool down 2-3 laps, then group sit ups.

Tuesday, November 11 (on your own):
All - 20-30 minutes cardio exercise (i.e., stationary biking, elliptical machine, swimming, treadmill, stairmaster, etc). Shoulders and power cleans weight lifting recommended.

Thursday, November 13 (MSOE Kern Center @ 5:45 PM):
All - Warm up 2-3 laps, then "extended" dynamic stretch drills. Block start drills (apprx. 3-4x 10m, 3-4x 30m).
LS - Rhythm mile, then group sit ups after recovery.
All - Cool down 2-3 laps, then group sit ups.

Friday, November 14 (on your own):
All - 20-30 minutes easy run. Chest, back, and arms weight lifting recommended.

Sunday, November 16 (on your own):
All - Upper and lower legs weight lifting recommended.

 
 
October 27 - November 2
 
 
Monday, October 27 (Marquette Outdoor Track @ 5:45 PM):
Warm up 2-3 laps, then dynamic stretch drills. 3 sets of 5x 100m "form sprints" in 5 minutes, with 3 minutes recovery between sets. Group sit ups, then cool down 2-3 laps.

Tuesday, October 28 (on your own):
20-30 minutes cardio exercise (i.e., stationary biking, elliptical machine, swimming, treadmill, stairmaster, etc). Shoulders and power cleans weight lifting recommended.

Thursday, October 30 (Marquette Outdoor Track @ 5:45 PM):
Warm up 2-3 laps, then dynamic stretch drills. Hurdle stretch drills, then 20-25 minutes plyometric drills (via Aaron Parks). Group sit ups, then cool down 2-3 laps. Chest, back, and arms weight lifting recommended.

Saturday, November 1 (Marquette Outdoor Track @ 10 AM):
Annual GMTC Mini-Pentathlon
Sunday, November 2 (on your own):
Upper and lower legs weight lifting recommended.
 
October 6 - 12
 
Monday, October 6 (Marquette Outdoor Track @ 5:45 PM):
Warm up 2-3 laps, then dynamic stretch drills. Hurdle stretch drills, then 20-25 minutes plyometric drills (via Amy Fix). Group sit ups, then cool down 2-3 laps.

Tuesday, October 7 (on your own):
20-30 minutes cardio exercise (i.e., stationary biking, elliptical machine, swimming, treadmill, stairmaster, etc). Shoulders and power cleans weight lifting recommended.

Thursday, October 9 (Marquette Outdoor Track @ 5:45 PM):
Warm up 2-3 laps, then dynamic stretch drills. 8x 200m "controlled" with 3 minutes recovery between intervals. Group sit ups, then cool down 2-3 laps.

Friday, October 10 (on your own):
20-30 minutes easy run. Chest, back, and arms weight lifting recommended.

Sunday, October 12 (on your own):
Upper and lower legs weight lifting recommended.

 
 
September 29 - October 5
 
Monday, September 29 (Lake Park @ 5:45 PM):
Warm up mile, then dynamic stretch drills. 20-25 minutes plyometric drills (via Amy Fix). Group sit ups, then cool down mile.

Tuesday, September 30 (on your own):
20-30 minutes cardio exercise (i.e., stationary biking, elliptical machine, swimming, treadmill, stairmaster, etc). Shoulders and power cleans weight lifting recommended.

Thursday, October 2 (Lake Park @ 5:45 PM):
Warm up mile, then dynamic stretch drills. 4x 4 up hill interval sprints (200m-300m), with jog down recovery between intervals, walk down recovery between sets. Variation of the sprints will be progressive "easy, medium, hard". Group sit ups, then cool down mile.

Friday, October 3 (on your own):
20-30 minutes easy run. Chest, back, and arms weight lifting recommended.

Sunday, October 5 (on your own):
Upper and lower legs weight lifting recommended.
 
 
September 22 - 28
 
Monday, September 22 (Lake Park @ 5:45 PM):
Warm up mile, then dynamic stretch drills. 20-25 minutes plyometric drills (via Amy Fix). Group sit ups, then cool down mile.

Tuesday, September 23 (on your own):
20-30 minutes cardio exercise (i.e., stationary biking, elliptical machine, swimming, treadmill, stairmaster, etc). Shoulders and power cleans weight lifting recommended.

Thursday, September 25 (Lake Park @ 5:45 PM):
Warm up mile, then dynamic stretch drills. 4x 4 up hill interval sprints (apprx 150-200m), with jog down recovery between intervals, walk down recovery between sets. Variation of the sprints will be "easy, medium, hard". Group sit ups, then cool down mile.

Friday, September 26 (on your own):
20-30 minutes easy run. Chest, back, and arms weight lifting recommended.

Sunday, September 28 (on your own):
Upper and lower legs weight lifting recommended.

 
 
September 15 - 21
 
Monday, September 15 (Lake Park @ 5:30 PM):
Warm up mile, then dynamic stretch drills. 20-25 minutes plyometric drills (via Amy Fix). Group sit ups, then cool down mile.

Tuesday, September 16 (on your own):
20-30 minutes cardio exercise (i.e., stationary biking, elliptical machine, swimming, treadmill, stairmaster, etc). Shoulders and power cleans weight lifting recommended.

Thursday, September 18 (Lake Park @ 5:30 PM):
Warm up mile, then dynamic stretch drills. 3x 4 up hill interval sprints (apprx 150-200m), with jog down recovery between intervals, walk down recovery between sets. Variation of the sprints will be "easy, medium, hard". Group sit ups, then cool down mile.

Friday, September 19 (on your own):
20-30 minutes easy run. Chest, back, and arms weight lifting recommended.

Sunday, September 21 (on your own):
Upper and lower legs weight lifting recommended.

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