Workout Itinerary
2011 - 2012
*NEW - Please Read*
Directions to practice                             Outdoor Track 
LD - Long Distance (3K +)
MD - Mid Distance (800m-mile)
LS - Long Sprinter (200-400m)
SS - Short Sprinter (55-200m)
F - Field Event Competitors

May 7 - 14
Monday, May 7 (All @ Marquette Outdoor Track, 5:30 PM) --
Note: Intermediate hurdlers will do LS/MD workout with some hurdles in lane. Also, for SS/F, wearing spikes for the workout is optional.
 LD - Warm up mile. 400m, 400m, 300m, 300m, 300m, 200m, 200m, 200m, 200m, with 7 minutes jogging recovery between intervals. 400m @ 800m race pace, 300m @ 600m race pace, 200m @ 400m race sprint. Cool down mile.
LS/MD - Warm up mile, then dynamic stretch drills. 400m, 250m, 250m, 100m, 100m, 100m, with full recovery after 400m and 250m intervals (about 8-12 minutes depending when pulse rate is @ 120 or lower), and 5 minutes recovery between 100m intervals. 400m @ 90% sprint, 250m @ 95% sprint, 100m @ "all out" sprint. Mile cool down, then group sit ups.
SS/F - 800m warm up, then dynamic stretch drills. 250m, 150m, 150m, 50m, 50m, 50m, with full recovery after 250m and 150m intervals (about 8-12 minutes depending when pulse rate is @ 120 or lower), and 5 minutes recovery between 50m intervals. 250m & 150m @ 95% sprint, 50m @ "all out" sprint. 800m cool down, then group sit ups.

Tuesday, May 8 (All on your own) --
LD/MD - 4-6 miles easy pace run.
LS/SS - Light cleans & shoulders weight lifting recommended.
F - Event specific drills.

Wednesday, May 9 (All @ Raabe Stadium, 4:30 PM) --
Note: Sprinters, bring your spikes
LD/MD - Mile warm up, then stretch. 1000m, 1000m, 800m, 800m, 800m, 600m, 600m, 600m, 600m, with 7 minutes jogging recovery between intervals. 1000m @ 3K race pace, 800m @ mile race pace, 600m @ 1200m race pace. Mile cool down.
LS - 800m warm up, then dynamic stretch drills. 5x 100m parachute resistant sprints with walk back recovery, then join LD/MD for 2x 600m "tempo" afterwards. Group sit ups.
SS/F - 800m warm up, then dynamic stretch drills. 5x 100m parachute resistant sprints with walk back recovery, then 1200m "strides and jogs". Group sit ups.
 
Thursday, May 10 (LS/SS/F @ Marquette Outdoor Track, 5:30 PM) --
Note: Sprinters, bring your spikes!
LS/SS - 800m warm up, then dynamic stretch drills. Relay handoff drills (if applicable), then block start drills (hurdle drills for hurdlers). 800m cool down, then group sit ups. 
F - Event specific drills. 
Friday, May 11 (LD/MD on your own) --
LD/MD - 3 miles easy pre-race run.

Saturday, May 12 (meet day) --
U. of Chicago Penultimate @ University of Chicago, Chicago, IL 1 PM Field/ 4 PM Running 
 
Sunday, May 13 (All on your own) --
LD/MD - 4-6 miles easy run.
April 30 - May 6
 
Monday, April 30 (All @ Marquette Outdoor Track, 5:30 PM) --
Note: Intermediate hurdlers will do LS/MD workout with some hurdles in lane. Also, for SS/F, wearing spikes for the workout is optional.
    LD - Warm up mile. 600m, 600m, 400m, 400m, 400m, 200m, 200m, 200m, 200m, with 7 minutes jogging recovery between intervals. 600m @ mile race pace, 400m @ 800m race pace, 200m @ 400m race sprint. Cool down mile.
    LS/MD - Warm up mile, then dynamic stretch drills. 500m, 400m, 300m, 200m, 100m, 100m, with full recovery between intervals (about 8-12 minutes depending when pulse rate is @ 120 or lower). 500m @ 85% sprint, 400m @ 90% sprint, 300m @ 95% sprint, 200m & 100m "all out". Mile cool down, then group sit ups.
    SS/F - 800m warm up, then dynamic stretch drills. 300m, 200m, 200m, 100m, 100m, 100m, with full recovery between intervals (about 8-12 minutes depending when pulse rate is @ 120 or lower). 300m @ 90% sprint, 200m @ 95% sprint, 100m @ "all out". 800m cool down, then group sit ups.
 
Tuesday, May 1 (All on your own) --
LD/MD - 4-6 miles moderate pace run.
LS - 30 minutes cross training (swimming, stationary biking, elliptical, etc). Cleans & shoulders weight lifting recommended.
SS - 20 minutes cross training (swimming, stationary biking, elliptical, etc). Cleans & shoulders weight lifting recommended.
F - Event specific drills.
 
Wednesday, May 2 (All @ Raabe Stadium, 4:30 PM) --
Note: Sprinters, bring your spikes
LD/MD - Mile warm up, then stretch. 1200m, 1200m, 1000m, 1000m, 1000m, 800m, 800m, 800m, 800m, with 7 minutes jogging recovery between intervals. 1200m @ 5K race pace, 1000m @ 3K race pace, 800m @ mile race pace. Mile cool down.
LS - 800m warm up, then dynamic stretch drills. 10x 50 yd bungee sprints (5x 50 yd as pullee & 4x 50 yd as puller), then join LD/MD for 800m "tempo" afterwards. Group sit ups.
SS/F - 800m warm up, then dynamic stretch drills. 10x 50 yd bungee sprints (4x 50 yd as pullee & 4x 50 yd as puller). 800m "strides and jogs", then group sit ups.
 
Thursday, May 3 (LS/SS/F @ Marquette Outdoor Track, 5:30 PM) --
Note: Sprinters, bring your spikes!
LS/SS - 800m warm up, then dynamic stretch drills. Relay handoff drills (if applicable), then block start drills (hurdle drills for hurdlers). 800m cool down, then group sit ups. Light upper body (chest, back, arms) weight lifting recommended.
F - Event specific drills. Light upper body (chest, back, arms) weight lifting recommended.
 
Friday, May 4 (LD/MD on your own) --
LD/MD - 3 miles easy pre-race run.
 
Saturday, May 5 (meet day) --
Carroll University Invite #2 @ Carroll University, Waukesha, WI 12 PM
 
Sunday, May 6 (All on your own) --
LD/MD - 8-10 miles easy long run.
LS/SS/F - Light leg weight lifting recommended.
 
April 23 - 29
 
Monday, April 23 (All @ Marquette Outdoor Track, 5:30 PM) --
Note: Intermediate hurdlers will do LS/MD workout with some hurdles in lane. Also, for SS/F, wearing spikes for the workout is optional.
LD - Warm up mile. 200m, 300m, 400m, 500m, 500m, 400m, 300m, 200m with 6 minutes jogging recovery between intervals. 500s @ 3K race pace, 400s @ mile race pace, 300s @ 800m race pace, 200s @ 400m race sprint. Cool down mile.
LS/MD - Warm up mile, then dynamic stretch drills. 200m, 300m, 400m, 400m, 300m, 200m with 7 minutes recovery between intervals. 400s @ 80% sprint, 300s @ 85% sprint, 200m @ 90% sprint. Mile cool down, then group sit ups.
SS/F - 800m warm up, then dynamic stretch drills. 50m, 150m, 250m, 250m, 150m, 50m with 7 minutes recovery between intervals. 250s @ 90% sprint, 150s @ 95% sprint, 50m @ "all out" sprint. 800m cool down, then group sit ups.
 

Tuesday, April 24 (All on your own) --
LD/MD - 4-6 miles moderate pace run.
LS - 30 minutes cross training (swimming, stationary biking, elliptical, etc). Cleans & shoulders weight lifting recommended.
SS - 20 minutes cross training (swimming, stationary biking, elliptical, etc). Cleans & shoulders weight lifting recommended.
F - Event specific drills.
 
Wednesday, April 25 (All @ Raabe Stadium, 4:30 PM) --
Note: Plyometric drills via Amy Fix! Sprinters, bring your spikes
LD/MD - Mile warm up, then stretch. 800m, 1200m, mile, 1200m, 800m, with 6 minutes jogging recovery between intervals. mile @ 5K race pace, 1200s @ 3K race pace, 800s @ mile race pace. Mile cool down.
LS - 800m warm up, then dynamic stretch drills. 4x 100m parachute resistant sprints with walk back recovery, then 4x flying 40m sprints with 3 minutes recovery between intervals, then join LD/MD for 800m "tempo" afterwards. Group sit ups.
SS/F - 800m warm up, then dynamic stretch drills. Plyometric drills, 4x 100m parachute resistant sprints with walk back recovery, then 4x flying 40m sprints with 3 minutes recovery between intervals. 800m "strides and jogs", then group sit ups.
 
Thursday, April 26 (LS/SS/F @ Marquette Outdoor Track, 5:30 PM) --
Note: Sprinters, bring your spikes!
LS/SS - 800m warm up, then dynamic stretch drills. Relay handoff drills (if applicable), then block start drills (hurdle drills for hurdlers). 800m cool down, then group sit ups. Light upper body (chest, back, arms) weight lifting recommended.
F - Event specific drills. Light upper body (chest, back, arms) weight lifting recommended.
 
Friday, April 27 (LD/MD on your own) --
LD/MD - 3 miles easy pre-race run.
 
Saturday, April 28 (meet day) --
Marquette University Invite @ Marquette Outdoor Track, Milwaukee, WI 10 AM Field Events/ 2 PM Running Events
 
Sunday, April 29 (All on your own) --
LD/MD - 8-10 miles easy long run.
LS/SS/F - Leg weight lifting recommended.
 
April 16 - 22
 
Monday, April 16 (All @ Marquette Outdoor Track, 5:30 PM) --
Note: Intermediate hurdlers will do LS/MD workout with some hurdles in lane. Also, for SS/F, wearing spikes for the workout is optional.
LD - Warm up mile. 300m, 400m, 500m, 600m, 500m, 400m, 300m, with 5 minutes jogging recovery between intervals. 600 @ 5K race pace, 500s @ 3K race pace, 400s @ mile race pace, 300s @ 800m race pace. Cool down mile.
LS/MD - Warm up mile, then dynamic stretch drills. 300m, 400m, 500m, 400m, 300m, with 6 minutes recovery between intervals. 500 @ 75% sprint, 400s @ 80% sprint, 300s @ 85% sprint. Mile cool down, then group sit ups.
 SS/F - 800m warm up, then dynamic stretch drills. 100m, 200m, 300m, 200m, 100m, with 6 minutes recovery between intervals. 300 @ 85% sprint, 200s @ 90% sprint, 100s @ 95% sprint. 800m cool down, then group sit ups.
 
Tuesday, April 17 (All on your own) --
LD/MD - 4-6 miles moderate pace run.
LS - 30 minutes cross training (swimming, stationary biking, elliptical, etc). Cleans & shoulders weight lifting recommended.
SS - 20 minutes cross training (swimming, stationary biking, elliptical, etc). Cleans & shoulders weight lifting recommended.
F - Event specific drills.
 
Wednesday, April 18 (All @ Raabe Stadium, 4:30 PM) --
 Note: Plyometric drills via Amy Fix!
LD/MD - Mile warm up, then stretch. 800m, mile, mile, 800m, with 5 minutes jogging recovery between intervals. mile @ 5K race pace, 800s @ 3K race pace. Mile cool down.
LS - 800m warm up, then dynamic stretch drills. Plyometric drills, 3x 100m "bungee overspeed" sprints with walk back recovery between intervals, then join LD/MD for 800m "tempo" afterwards. Group sit ups.
SS/F - 800m warm up, then dynamic stretch drills. Plyometric drills, then 6x 100m "bungee overspeed" sprints with walk back recovery between intervals. 800m "strides and jogs", then group sit ups.
 
Thursday, April 19 (LS/SS/F @ Marquette Outdoor Track, 5:30 PM) --
Note: Sprinters, bring your spikes!
LS/SS - 800m warm up, then dynamic stretch drills. Relay handoff drills (if applicable), then block start drills (hurdle drills for hurdlers). 800m cool down, then group sit ups.
F - Event specific drills.
 
Friday, April 20 (LD/MD on your own) --
LD/MD - 3 miles easy pre-race run.
 
Saturday, April 21 (meet day) --
St. Norbert Invite @ St. Norbert College, De Pere, WI 10:30 AM
-or-
Beloit Open @ Beloit College, Beloit, WI 11 AM
 
Sunday, April 22 (All on your own) --
LD/MD - 8-10 miles easy long run.
LS/SS/F - Leg weight lifting recommended.
 
April 9 - 14
 
Monday, April 9 (All @ Marquette Outdoor Track, 5:30 PM) --
Note: Intermediate hurdlers will do LS/MD workout with some hurdles in lane.
     LD - Warm up mile. 6x 600m "breakdowns", with 5 minutes jogging between sets: Sets 1 & 2 = 400m, minute rest, 200m; sets 3 & 4 = 300m, minute rest, 300m; set 5 & 6 = 3x 200m, with minute rest between intervals. 400m @ mile race pace, 300m @ 800m race pace, 200m @ 90% sprint. Cool down mile.
     LS/MD - Warm up mile, then dynamic stretch drills. 6x 400m "breakdowns", with 6 minutes recovery between sets: Sets 1 & 2 = 2x 200m with minute rest between intervals; sets 3 & 4 = 2x 150m, 100m with minute rest between 150s, 30 seconds rest between 2nd 150m and 100m; set 5 & 6 = 4x 100m with 30 seconds rest between intervals. 200s @ 80% sprint, 150s @ 85% sprint, 100s @ 90% sprint. Mile cool down, then group sit ups.
     SS/F - 800m warm up, then dynamic stretch drills. 5x 400m "breakdowns", with 6 minutes recovery between sets: Set 1 = 2x 200m with minute rest between intervals; set 2 = 200m, 2x 100m with minute rest between intervals; set 3 = 2x 150m, 100m with minute rest between intervals; set 4 = 4x 100m with 45 seconds rest between intervals; set 5 = 2x 100m with 45 seconds between intervals, 4x 50m with 30 seconds between intervals. 200s @ 85% sprint, 150s @ 90% sprint, 100s @ 95% sprint, 50s @ "all out" sprint. 800m cool down, then group sit ups.
 

Tuesday, April 10 (All on your own) --
LD/MD - 4-6 miles moderate pace run.
LS - 30 minutes cross training (swimming, stationary biking, elliptical, etc). Cleans & shoulders weight lifting recommended.
SS - 20 minutes cross training (swimming, stationary biking, elliptical, etc). Cleans & shoulders weight lifting recommended.
F - Event specific drills.
Wednesday, April 11 (All @ Raabe Stadium, 4:30 PM) --
Note: Plyometric drills via Amy Fix!
LD/MD - Mile warm up, then stretch. 1000m, 2x 800m, 3x 600m "tempo" with 5 minutes recovery between intervals. 1000m @ 5K race pace, 800s @ 3K race pace, and 600s @ mile race pace. Mile cool down.
LS - 800m warm up, then dynamic stretch drills. Plyometric drills, 3x 100m "bungee overspeed" sprints with walk back recovery between intervals, then join LD/MD for 3x 600m "tempo" afterwards. Group sit ups.
SS/F - 800m warm up, then dynamic stretch drills. Plyometric drills, then 6x 100m "bungee overspeed" sprints with walk back recovery between intervals. 800m "strides and jogs", then group sit ups.
Thursday, April 12 (LS/SS/F @ Marquette Outdoor Track, 5:30 PM) --
Note: Sprinters, bring your spikes!
 LS/SS - 800m warm up, then dynamic stretch drills. Relay handoff drills (if applicable), then block start drills (hurdle drills for hurdlers). 800m cool down, then group sit ups.
F - Event specific drills.
Friday, April 13 (LD/MD on your own) --
LD/MD - 3 miles easy pre-race run.
Saturday, April 14 (meet day) --
Warrior Invite @ WI Lutheran College, Wauwatosa, WI 11 AM
-or-
Eagle Invite @ Benedictine University, Lisle, IL 10 AM
Sunday, April 15 (All on your own) --
LD/MD - 8-10 miles easy long run.
LS/SS/F - Leg weight lifting recommended.
 
April 2 - 8
 
Monday, April 2 (All @ Marquette Outdoor Track, 5:30 PM) --
Note: Intermediate hurdlers will do LS/MD workout with some hurdles in lane.
     LD - Warm up mile. 5x 700m "breakdowns", with 5 minutes jogging between sets: Sets 1 & 2 = 500m, minute rest, 200m; sets 3 & 4 = 400m, minute rest, 150m, minute rest, 150m; set 5 = 300m, minute rest, 150m, minute rest, 150m, minute rest, 100m. 500m @ 3K race pace, 400m & 300m @ mile race pace, 200m @ 800m race pace, 150m @ 400m race pace, 100m @ all out sprint. Cool down mile.
     LS/MD - Warm up mile, then dynamic stretch drills. 5x 500m "breakdowns", with 6 minutes recovery between sets: Sets 1 & 2 = 300m, minute rest, 200m; sets 3 & 4 = 2x 200m, 100m with minute rest between intervals; set 5 = 5x 100m with 30 seconds rest between intervals. 300s @ 80% sprint, 200s @ 85% sprint, 100s @ 90% sprint. Mile cool down, then group sit ups.
     SS/F - 800m warm up, then dynamic stretch drills. 4x 500m "breakdowns", with 6 minutes recovery between sets: Set 1 = 2x 250m 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 45 seconds rest between intervals. 250s & 200m @ 80% sprint, 150s @ 85% sprint, 100s @ 90% sprint. 800m cool down, then group sit ups.
 
Tuesday, April 3 (All on your own) --
LD/MD - 4-6 miles moderate pace run.
LS - 30 minutes cross training (swimming, stationary biking, elliptical, etc). Cleans & shoulders weight lifting recommended.
SS/F - 20 minutes cross training (swimming, stationary biking, elliptical, etc). Cleans & shoulders weight lifting recommended.
 
Wednesday, April 4 (All @ Raabe Stadium, 4:30 PM) --
Note: Plyometric drills via Amy Fix!
LD/MD - Mile warm up, then stretch. 8x 800m "tempo" @ 3K race pace, with 5 minutes recovery between intervals. Mile cool down.
LS - 800m warm up, then dynamic stretch drills. Plyometric drills, 6x 100m parachute resistant form sprints with walk back recovery between intervals, then join LD/MD for 2x 800m "tempo" afterwards. Group sit ups.
SS - 800m warm up, then dynamic stretch drills. Plyometric drills, then 6x 100m parachute resistant form sprints with walk back recovery between intervals. 800m "strides and jogs", then group sit ups.
F - 800m warm up, then dynamic stretch drills. Plyometric drills, then event specific drills.
 
Thursday, April 5 (LD/MD on your own; LS/SS/F @ Marquette Outdoor Track, 5:30 PM) --
Note: Sprinters, bring your spikes!
LD/MD - 3 miles easy pre-race run.
LS/SS - 800m warm up, then dynamic stretch drills. Relay handoff drills (if applicable), then block start drills (hurdle drills for hurdlers). 800m cool down, then group sit ups.
F - Event specific drills.
 
Friday, April 6 (meet day) --
Rex Foster Invite @ UW-Whitewater, Whitewater, WI 2 PM
Saturday, April 7 (LS/SS/F on your own) --
LS/SS/F - Upper body (chest, back, arms) weight lifting recommended.
Sunday, April 8 (All on your own) --
LD/MD - 8-10 miles easy long run.
LS/SS/F - Leg weight lifting recommended.
 
March 26 - April 1
Monday, March 26 (All @ Marquette Outdoor Track, 5:30 PM) --
Note: Intermediate hurdlers will do LS/MD workout with some hurdles in lane.
     LD - Warm up mile. 4x 800m "breakdowns", with 5 minutes jogging between sets: Sets 1 & 2 = 500m, minute rest, 300m; sets 3 & 4 = 400m, minute rest, 200m, minute rest, 200m. 500m @ 3K race pace, 400m & 300m @ mile race pace, and 200m @ 800m race pace. Cool down mile.
     LS/MD - Warm up mile, then dynamic stretch drills. 4x 600m "breakdowns", with 6 minutes recovery between sets: Set 1 = 2x 300m with minute rest between intervals; set 2 = 3x 200m with minute rest between intervals; set 3 = 4x 150m with minute rest between intervals; set 4 = 6x 100m with 30 seconds rest between intervals. 300s & 200s @ 75-80% sprint, and 150s & 100s @ 85-90% sprint. Mile cool down, then group sit ups. 
     SS/F - 800m 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 = 2x 150m, 3x 100m with minute rest between intervals. 200s @ 80% sprint, 150s @ 85% sprint, 100s @ 90% sprint. 800m cool down, then group sit ups.

Tuesday, March 27 (All on your own) --
LD/MD - 4-6 miles moderate pace run.
LS - 30 minutes cross training (swimming, stationary biking, elliptical, etc). Cleans & shoulders weight lifting recommended.
SS/F - 20 minutes cross training (swimming, stationary biking, elliptical, etc). Cleans & shoulders weight lifting recommended.

Wednesday, March 28 (All @ TBD, 4:30 PM) --
LD/MD - Mile warm up, then stretch. 6x 1200m "tempo" @ 5K race pace, with 5 minutes recovery between intervals. Mile cool down.
LS - 800m warm up, then dynamic stretch drills. Plyometric drills, then 3-4x apprx 50m "overspeed" sprints with bungee cord (via Amy Fix)., then join LD/MD for 2x 1200m "tempo" afterwards. 800m cool down, then group sit ups.
SS/F - 800m warm up, then dynamic stretch drills. Plyometric drills, then 3-4x apprx 50m "overspeed" sprints with bungee cord (via Amy Fix). 800m "strides and jogs", then group sit ups.
 
Thursday, March 29 (LS/SS/F @ Marquette Outdoor Track, 5:30 PM) --
Note: Sprinters, bring your spikes!
LS/SS - 800m warm up, then dynamic stretch drills. Relay handoff drills (if applicable), then block start drills (hurdle drills for hurdlers). 800m cool down, then group sit ups. Upper body (chest, back, arms) weight lifting recommended.
F - Event specific drills. Upper body (chest, back, arms) weight lifting recommended

Friday, March 30 (LD/MD on your own) --
LD/MD - 3 miles easy pre-race run.
 
Saturday, March 31 (meet day) --
Carroll University Invite @ Carroll University, Waukesha, WI 10:30 AM

Sunday, April 1 (All on your own) --
LD/MD - 8-10 miles easy long run.
LS/SS/F - Leg weight lifting recommended.
 
 
March 19 - 25
 
Monday, March 19 (All @ Marquette Outdoor Track, 5:30 PM) --
Note: Intermediate hurdlers will do LS/MD workout with some hurdles in lane.
LD - Warm up mile. 3x 600m, 3x 500m, 3x 400m @ 3K-5K race pace (pace speed progressed as intervals shorten); with 3 minutes jogging recovery between intervals. Cool down mile.
LS/MD - Warm up mile, then dynamic stretch drills. 2x 400m, 2x 300m, 2x 200m "controlled" (about 70-80% sprint progressed as intervals shorten); with 3 minutes recovery between intervals. Cool down mile, then group sit ups.
SS/F - 800m warm up, then dynamic stretch drills. 2x 250m, 2x 200m, 2x 150m "controlled" (about 75-85% sprint progressed as intervals shorten); with 3 minutes recovery between intervals. 800m cool down, then group sit ups.
 
Tuesday, March 20 (All on your own) --
LD/MD - 4-6 miles moderate pace run.
LS - 30 minutes cross training (swimming, stationary biking, elliptical, etc). Cleans & shoulders weight lifting recommended.
SS/F - 20 minutes cross training (swimming, stationary biking, elliptical, etc). Cleans & shoulders weight lifting recommended.
 
Wednesday, March 21 (All @ Marquette Outdoor Track, 5:30 PM) --
LD/MD - Mile warm up, then stretch. 4x 1 mile "tempo" @ 10K race pace, with 5 minutes recovery between intervals. Mile cool down.
LS - 800m warm up, then dynamic stretch drills. 4x 100m parachute resistant form sprints with jog back recovery, then join LD/MD for 2x 1 mile "tempo" afterwards. 800m cool down, then group sit ups.
SS/F - 800m warm up, then dynamic stretch drills. Plyometric drills (via Amy Fix), then 4x 100m parachute resistant form sprints with jog back recovery. 800m "strides and jogs", then group sit ups.
 
Thursday, March 22 (LS/SS/F @ Marquette Outdoor Track, 5:30 PM) --
Note: Sprinters, bring your spikes!
LS/SS - 800m warm up, then dynamic stretch drills. Relay handoff drills (if applicable), then block start drills (hurdle drills for hurdlers). 800m cool down, then group sit ups. Upper body (chest, back, arms) weight lifting recommended.
F - Event specific drills. Upper body (chest, back, arms) weight lifting recommended.
 
Friday, March 23 (LD/MD on your own) --
LD/MD - 3 miles easy pre-race run.
 
Saturday, March 24 (meet day) --
Sherman-Lukoski Invite @ Ripon College, Ripon, WI 10:30 AM
 
Sunday, March 25 (All on your own) --
LD/MD - 8-10 miles easy long run.
LS/SS/F - Leg weight lifting recommended.
 
March 12 - 18
 
Monday, March 12 (All @ Marquette Outdoor Track, 5:30 PM) --
Note: Intermediate hurdlers will do LS/MD workout with some hurdles in lane.
LD - Warm up mile. 10x 400m @ 3K race pace with 2 minutes jogging recovery between intervals. Cool down mile.
LS/MD - Warm up mile, then dynamic stretch drills. 5x 300m "controlled" (about 70% sprint), with 3 mniutes recovery between intervals. Cool down mile, then group sit ups.
SS/F - 800m warm up, then dynamic stretch drills. 6x 200m "controlled" (about 80% sprint), with 3 mniutes recovery between intervals. 800m cool down, then group sit ups.
 
Tuesday, March 13 (All on your own) --
LD/MD - 45 minutes cross training (swimming, stationary biking, elliptical, etc).
LS - 30 minutes cross training (swimming, stationary biking, elliptical, etc). Cleans & shoulders weight lifting recommended.
SS/F - 20 minutes cross training (swimming, stationary biking, elliptical, etc). Cleans & shoulders weight lifting recommended.
 
Wednesday, March 14 (All on your own) --
LD/MD - 4-6 miles moderate pace run inclusive of hills.
LS/SS/F - 20-30 minutes run inclusive of hills.
 
Thursday, March 15 (All @ Marquette Outdoor Track, 5:30 PM) --
Note: Sprinters, bring your spikes!
LD/MD - Mile warm up, then stretch. 3x 1 1/2 "tempo" miles @ 10K race pace, with 5 minutes recovery between intervals. Mile cool down.
LS/SS - 800m warm up, then dynamic stretch drills. Block technique drills (hurdle drills for hurdlers). 800m cool down, then group sit ups.
F - Event specific drills.
 
Friday, March 16 (All on your own) --
LS/SS/F - Upper body (chest, back, arms) weight lifting recommended.
 
Saturday, March 17 (All on your own) --
LD/MD - Fartlek Run: 4x (4 minutes easy, 3 minutes medium, 2 minutes hard).
LS/SS/F - Fartlek Run: 4x (4 minutes jogging, 1 minute sprinting).
 
Sunday, March 18 (All on your own) --
LD/MD - 8-10 miles easy long run.
LS/SS/F - Leg weight lifting recommended.
 
March 5 - 10
 
Monday, March 5 (LD/MD/LS on your own) --
LD/MD - 4-6 miles moderate pace run.
LS - 20-30 minute base run.
 
Tuesday, March 6 (All @ Lake Park North Entrance, 5 PM) --
LD - Warm up mile. 4 sets of 3x 400-500m up hill runs (easy, medium, hard). Cool down mile.
LS/MD - Warm up mile, then dynamic stretch drills. 4 sets of 3x 300-400m up hill runs (easy, medium, hard). Cool down mile, then group sit ups.
SS/F - 800m warm up, then dynamic stretch drills. 4 sets of 3x 150-200m up hill sprints/plyometric drills. 800m cool down, then group sit ups.
Wednesday, March 7 (All on your own) --
 LD/MD - 4-6 miles moderate pace run.
LS/SS/F - 20-30 minutes cross training (swimming, stationary biking, elliptical, etc). Cleans & shoulders weight lifting recommended.
Thursday, March 8 (LD/MD on your own; LS/SS/F @ MSOE Kern Center, 5 PM) --
 Note: Sprinters, bring your spikes!
 LD/MD - Fartlek Run: 4x (4 minutes easy, 3 minutes medium, 2 minutes hard).
 LS/SS - 5 lap warm up, then dynamic stretch drills. Block technique drills (hurdle drills for hurdlers). 5 laps cool down, then group sit ups.
 F - Event specific drills.
Friday, March 9 (All on your own) --
 LD/MD - 4-6 miles moderate pace run.
 LS/SS/F - Upper body (chest, back, arms) weight lifting recommended.
Saturday, March 10 (LS/SS/F on your own) --
 LS/SS/F - 20 minute fartlek run: 4x (4 minutes jogging, 1 minute sprinting).
Sunday, March 11 (All on your own) --
 LD/MD - 8-10 miles easy long run.
 LS/SS/F - Leg weight lifting recommended.
 
February 27 - March 4
 
Monday, February 27 (LD/MD on your own @ Pettit Center; LS/SS/F on your own) --
     LD - Warm up mile, then dynamic stretch drills. 600m, 500m, 400m, 300m, 200m with 5 minutes jogging recovery after each interval. 600m @ 3K race pace, 500m @ mile race pace, 400m @ 1200m race pace, 300m @ 800m race pace, 200m @ "all out. Cool down mile, then group sit ups.
     MD/LS - 800m-mile warm up, the dynamic stretch drills. 300m, 200m, 200m, 100m with full recovery between intervals (when pulse rate is lower than 120, which is 10-12 minutes roughly). Intervals are from 90% - "all out". Cool down 800m-mile, then group sit ups.
     SS/F - 800m warm up, the dynamic stretch drills. 200m, 100m, 100m, 50m, with full recovery between intervals (when pulse rate is lower than 120, which is 10-12 minutes roughly). Intervals are from 95%-"all out". Cool down 800m, then group sit ups.
Tuesday, February 28 (All on your own) --
LD/MD - 4-6 miles easy pace run.
LS/SS/F - 30 minutes cross training (biking, swimming, elliptical, etc.).
Wednesday, February 29 (LD/MD on your own @ Pettit Center; LS/SS/F @ MSOE Kern Center, 5:15 PM) --
Note: Sprinters, bring your spikes! Also, any sprinter or field event competitor competing on Saturday vs Friday can opt to do recommended workout on Thursday instead!
     LD/MD - Warm up mile, then dynamic stretch drills. Mile, 1200m, 800m, with 8 minutes jogging recovery after each interval. Mile @ 3K race pace, 1200m @ mile race pace, and 800m @ 1200m race pace. Cool down mile afterwards.
     LS/SS - 8-10 laps warm up, then dynamic stretch drills. Block start drills (note: "hurdlers" can opt to use hurdles during blocks drills). 5 laps cool down, then group sit ups.
     F - Event specific drills.
Thursday, March 1 (LD/MD on your own) --
LD/MD - 3 miles easy pre-race run (or "OFF" and do pre-race run on Friday if racing Saturday).
Friday, March 2 (meet day) --
Gill Athletics Qualifier @ Carthage College, Kenosha, WI 3 PM
Saturday, March 3 (meet day) --
Pointer Qualifier @ UW-Stevens Point, Stevens Point, WI 10:30 AM
Sunday, March 4 (All on your own) --
LD/MD - 8-10 miles easy long run.
LS/SS/F - Leg weight lifting recommended.
 
February 13 - 19
 
Monday, February 13 (LD/MD on your own @ Pettit Center; LS/SS/F @ UWM Klotsche Center, 5:45 PM) --
Note: For sprinters practice, only 3/4 of the track is reserved (baseball camp will have a curve blocked off). Therefore, the maximum interval distance will be 150m. If you practice outside of our organized practice group (example, Zach, Lynda, and Inga), you may want to consider running 300m, 250m, 200m, 150m, at 90% to "all out" sprint, with 8-10 minutes recovery between intervals; since you have a full track to practice on.
     LD/MD - Warm up mile, then dynamic stretch drills. Mile, 2x (1200m, 1000m, 800m), with 4 minutes jogging recovery after each interval within a set; 8 minutes jogging recovery between sets. 1200m @ 5K race pace, 1000m @ 3K race pace, and 800m @ mile race pace. Cool down mile afterwards.
     LS - Warm up 800m, then dynamic stretch drills. 2x (150m, 150m, 100m, 100m, 50m). Full recovery between sets (apprx. 10-12 minutes). Within sets, 1 1/4 minutes recovery after 150s, 45 seconds recovery after 100s (note, would run 1st, 3rd, and 5th intervals in each set with "SS/F", and 2nd and 4th during "SS/F" 3 mins/2 mins recovery). Cool down 800m, then group sit ups.
     SS/F - Warm up 800m, then dynamic stretch drills. 3x (150m, 100m, 50m). Full recovery between sets (apprx. 10-12 minutes). Within sets, 3 minutes recovery after 150m, 2 minutes recovery after 100m. 150s @ 90% sprint, 100s @ 95% sprint, 50s @ "all out" sprint. Cool down 800m, then group sit ups.
Tuesday, February 14 (All on your own) --
LD/MD - 4-6 miles moderate pace run.
LS/SS/F - 30 minutes cross training (biking, swimming, elliptical, etc.). Shoulders and cleans weight lifting recommended.
Wednesday, February 15 (LD/MD/LS on your own @ Pettit Center; SS/F @ MSOE Kern Center, 5:15 PM) --
Note: "MD/LS" can opt to do interval workout at MSOE, but it's best recommended to do the workout at the Pettit Center (or Marquette if warm enough outside) for accuracy of distances and rounder curves.
     LD - Warm up mile, then dynamic stretch drills. 3x (500m, 400m, 300m) with 4 minutes jogging recovery after each interval within a set; and 8 minutes jogging recovery between sets. 500s @ 3K race pace, 400s @ mile race pace, 300s @ 800m race pace. Cool down mile, then group sit ups.
     MD/LS - Warm up 1200m, then dynamic stretch drills. 2x (400m, 300m, 200m) with 5 minutes recovery after each interval within a set; and 10 minutes recovery between sets. 400s @ 85% sprint, 300s @ 90% sprint, 200s @ 95% sprint. Cool down 1200m, then group sit ups.
     SS - 5 laps warm up, then dynamic stretch drills. Plyometric drills (via Amy Fix), then 4x 30m rope pull/release sprints. 5 laps cool down, then group sit ups. Light chest, back, and arms weight lifting recommended.
     F - Event specific drills. Light chest, back, and arms weight lifting recommended.

Thursday, February 16 (LD/MD on your own; LS/SS/F @ MSOE Kern Center, 5:15 PM) --
Note: Sprinters, bring your spikes!
LD/MD - 3 miles easy pre-race run.
LS/SS - 5 laps warm up, then dynamic stretch drills. Block start drills "technique only" (note: "hurdlers" can opt to use hurdles during blocks drills). 5 laps cool down, then group sit ups.
F - Event specific drills "technique only".
Friday, February 17 (meet day) --
UW-Milwaukee Tune Up Meet @ Klotsche Center, Milwaukee, WI 4 PM (field events)/ 6:30 PM (running)
Saturday, February 18 (LD/MD on your own) --
LD/MD - 8-10 miles easy long run.
Sunday, February 19 (LS/SS/F on your own) --
LS/SS/F - Leg weight lifting recommended.
February 6 - 12
 
Monday, February 6 (LD/MD on your own @ Pettit Center; LS/SS/F @ UWM Klotsche Center, 5:45 PM) --
Note: For sprinters practice, only 3/4 of the track is reserved (baseball camp will have a curve blocked off). Therefore, the maximum interval distance will be 150m. If you practice outside of our organized practice group (example, Zach and Inga), you may want to consider running 200s in place of the 150s I'm recommending, since you have a full track to practice on.
    LD/MD - Warm up mile, then dynamic stretch drills. Mile, 2x 1200m, 3x 800m, with recovery time the same as previous interval. Mile interval @ 10K race pace, 1200m intervals @ 5K race pace, and 800m intervals @ 3K race pace. Cool down mile afterwards.
    LS - Warm up 800m, then dynamic stretch drills. 5x 150m with apprx 3 minutes between 150s (note, would run 1st, 3rd, and 5th intervals with "SS/F", and 2nd and 4th during "SS/F" 7 minutes recovery). 7 minutes recovery, then 5x 100m with apprx 2 minutes between 100s (note, would run 1st, 3rd, and 5th intervals with "SS/F", and 2nd and 4th during "SS/F" 5 1/2 minutes recovery). Cool down 800m, then group sit ups.
    SS/F - Warm up 800m, then dynamic stretch drills. 3x 150m, 3x 100m, 3x 50m. 7 minutes recovery after 150s, 5 1/2 minutes recovery after 100s, and 4 minutes recovery between 50s. 150s @ 90% sprint, 100s @ 95% sprint, 50s @ "all out" sprint. Cool down 800m, then group sit ups.
Tuesday, February 7 (All on your own) --
LD/MD - 4-6 miles moderate pace run.
LS/SS/F - 30 minutes cross training (biking, swimming, elliptical, etc.). Shoulders and cleans weight lifting recommended.
Wednesday, February 8 (LD/MD/LS on your own @ Pettit Center; SS/F @ MSOE Kern Center, 5:15 PM) --
Note: "MD/LS" can opt to do interval workout at MSOE, but it's best recommended to do the workout at the Pettit Center (or Marquette if warm enough outside) for accuracy of distances and rounder curves.
    LD - Warm up mile, then dynamic stretch drills. 3x 600m, 3x 500m, 3x 400m with 6 minutes jogging recovery after 600s, 5 minutes jogging recovery after 500s, and 4 minutes jogging recovery between 400s. 600s @ 5K race pace, 500s @ 3K race pace, 400s @ mile race pace. Cool down mile, then group sit ups.
    MD/LS - Warm up 1200m, then dynamic stretch drills. 3x 400m, 3x 300m, with 8 minutes recovery after 400s, and 7 minutes recovery between 300s. 400s @ 80% sprint, 300s @ 90% sprint. Cool down 1200m, then group sit ups.
    SS - 5 laps warm up, then dynamic stretch drills. Plyometric drills (via Amy Fix), then 5x 30m rope pull/release sprints. 5 laps cool down, then group sit ups.
    F - Event specific drills.
Thursday, February 9 (LD/MD on your own; LS/SS/F @ MSOE Kern Center, 5:15 PM) --
Note: Sprinters, bring your spikes!
LD/MD - 4-6 miles moderate pace run.
LS/SS - 5 laps warm up, then dynamic stretch drills. Block start drills (note: "hurdlers" can opt to use hurdles during blocks drills). 5 laps cool down, then group sit ups. Light chest, back, and arms weight lifting recommended.
F - Event specific drills. Light chest, back, and arms weight lifting recommended.
Friday, February 10 (LD/MD on your own) --
LD/MD - 3 miles easy pre-race run.
Saturday, February 11 (meet day) --
UW-Platteville Invite @ UW-Platteville, Platteville, WI 11 AM
Sunday, February 12 (All on your own) --
LS/SS/F - Leg weight lifting recommended.
 
January 30 - February 5
 
Monday, January 30 (LD/MD on your own @ Pettit Center; LS/SS/F @ MSOE Kern Center, 5:15 PM) --
    LD/MD - Warm up mile, then dynamic stretch drills. 2x mile, 4x 800m, with recovery time the same as previous interval. Mile intervals @ 5K race pace, 800m intervals @ 3K race pace. Cool down mile afterwards.
    LS/SS - 5 laps warm up, then dynamic stretch drills. Plyometric drills (via Amy Fix). 2 sets of 3x stair sprints (run every other, run each step, double legged hop each step), with walk down recovery between intervals, and 3 minutes recovery between sets. Cool down 5 laps, then group sit ups afterwards. Shoulders and cleans weight lifting recommended.
    F - Event specific drills. Shoulders and cleans weight lifting recommended.
Tuesday, January 31 (LD/MD on your own; LS/SS/F @ UWM Klotsche Center, 5:45 PM) --
    LD/MD - 4-6 miles moderate pace run.
    LS - Warm up 1200m, then dynamic stretch drills. 250m, 250m, 200m, 200m, 150m, 150m with 7 minutes recovery after 250s, 5 1/2 minutes recovery after 200s, and 4 minutes recovery between 150s. 250s @ 85% sprint, 200s @ 90% sprint, 150s @ 90% sprint. Cool down 1200m, then group sit ups.
    SS/F - Warm up 800m, then dynamic stretch drills. 250m, 200m, 150m, 100m, 50m, 50m with 7 minutes recovery after 250m and 200m, 5 1/2 minutes after 150m and 100m, and 4 minutes recovery between 50s. 250m @ 85% sprint, 200m @ 90% sprint, 150m and 100m @ 95% sprint, 50s @ "all out" sprint. Cool down 800m, then group sit ups.
Wednesday, February 1 (LD/MD on your own @ Pettit Center; LS/SS/F on your own) --
    LD - Warm up mile, then dynamic stretch drills. 400m, 400m, 400m, 300m, 300m, 300m, 200m, 200m, 200m with 5 minutes jogging recovery after 400s, 4 minutes jogging recovery after 300s, and 3 minutes jogging recovery between 200s. 400s @ 3K race pace, 300s @ mile race pace, 200s @ 800m race pace. Cool down mile, then group sit ups.
    MD - Warm up 1200m, then dynamic stretch drills. 250m, 250m, 200m, 200m, 150m, 150m with 7 minutes recovery after 250s, 5 1/2 minutes recovery after 200s, and 4 minutes recovery between 150s. 250s @ 85% sprint, 200s @ 90% sprint, 150s @ 90% sprint. Cool down 1200m, then group sit ups.
    LS/SS/F - 30 minutes cross training (biking, swimming, elliptical, etc.). Chest, back, and arms weight lifting recommended.

Thursday, February 2 (LD/MD on your own; LS/SS/F @ MSOE Kern Center, 5:15 PM) --
Note: Sprinters, bring your spikes!
LD/MD - 4-6 miles moderate pace run.
LS/SS - 5 laps warm up, then dynamic stretch drills. Block start drills (note: "hurdlers" can opt to use hurdles during blocks drills). 5 laps cool down, then group sit ups.
F - Event specific drills.
Friday, February 3 (LD/MD on your own) --
LD/MD - 3 miles easy pre-race run.
Saturday, February 4 (meet day) --
2nd Annual UW-Parkside Classic @ UW-Parkside, Kenosha, WI 10 AM
Sunday, February 5 (All on your own) --
LS/SS/F - Leg weight lifting recommended.
January 23 - 29
 
 
Monday, January 23 (LD/MD on your own @ Pettit Center; LS/SS/F @ MSOE Kern Center, 5:15 PM) --
     LD/MD - Warm up mile, then dynamic stretch drills. Mile, 1200m, 1200m, 800m, 800m, 800m, with recovery time the same as previous interval. Mile @ 10K race pace, 1200s @ 5K race pace, 800s @ 3K race pace. Cool down mile afterwards.
     LS/SS - 5 laps warm up, then dynamic stretch drills. Plyometric drills (via Amy Fix). 5x 30m rope pull resistance/ release sprints. Cool down 5 laps, then group sit ups afterwards.
Shoulders and cleans weight lifting recommended.
     F - Event specific drills. Shoulders and cleans weight lifting recommended.
 
Tuesday, January 24 (LD/MD on your own; LS/SS/F @ UWM Klotsche Center, 5:45 PM) --
LD/MD - 4-6 miles moderate
LS - Warm up 1200m, then dynamic stretch drills. 400m, 300m, 300m, 200m, 200m, 200m with 7 minutes recovery after 400m, 6 minutes recovery after 300s, and 5 minutes recovery between 200s. 400m @ 80% sprint, 300s @ 85% sprint, 200s @ 90% sprint. Cool down 1200m, then group sit ups.
SS/F - Warm up 800m, then dynamic stretch drills. 300m, 200m, 200m, 100m, 100m, 100m with 7 minutes recovery after 300m, 6 minutes recovery after 200s, and 5 minutes recovery between 100s. 300m @ 85% sprint, 200s @ 90% sprint, 100s @ 95% sprint. Cool down 800m, then group sit ups.
 
Wednesday, January 25 (LD/MD on your own @ Pettit Center; LS/SS/F on your own) --
     LD - Warm up mile, then dynamic stretch drills. 500m, 400m, 400m, 300m, 300m, 300m with 5 minutes jogging recovery after 500m, 4 minutes jogging recovery after 400s, and 3 minutes jogging recovery between 200s. 500m @ 3K race pace, 400s @ mile race pace, 300s @ 800m race pace. Cool down mile, then group sit ups.
     MD - Warm up 1200m, then dynamic stretch drills. 400m, 300m, 300m, 200m, 200m, 200m with 7 minutes recovery after 400m, 6 minutes recovery after 300s, and 5 minutes recovery between 200s. 400m @ 80% sprint, 300s @ 85% sprint, 200s @ 90% sprint. Cool down 1200m, then group sit ups.
     LS/SS/F - 30 minutes cross training (biking, swimming, elliptical, etc.). Chest, back, and arms weight lifting recommended.

Thursday, January 26 (LD/MD on your own in Pettit Center; LS/SS/F @ MSOE Kern Center, 5:15 PM) --
Note: Sprinters, bring your spikes!
LD/MD - 3 miles easy pre-race run.
LS/SS - 5 laps warm up, then dynamic stretch drills. Block start drills (note: "hurdlers" can opt to use hurdles during blocks drills). 5 laps cool down, then group sit ups.
F - Event specific drills.
 
Friday, January 27 (meet day) --
Tadd Metzger Invite @ Carthage College, Kenosha, WI 3:30 PM
 
Sunday, January 29 (All on your own) --
LD/MD - 8-10 miles base run.
LS/SS/F - Leg weight lifting recommended.
January 16 - 22
 
 
Monday, January 16 (LD/MD on your own; LS/SS/F @ MSOE Kern Center, 5:15 PM) --
Note: Sprinters, look for Brian Seniuk upon your arrival at MSOE.
LD/MD - 4-6 miles moderate base run.
LS/SS - 5 laps warm up, then dynamic stretch drills. 2 sets of stair drills with 3 minutes recovery between sets (a set contains 3 intervals: sprint every other step, walk down, sprint each step, walk down, and double legged hop each step); full recovery, then 4x 30m flying form sprints with 3 minutes recovery between intervals. 5 laps cool down, then group sit ups. Shoulders and cleans weight lifting recommended.
F - Event specific drills "technique only". Shoulders and cleans weight lifting recommended.
Tuesday, January 17 (All @ UWM Klotsche Center, 5:45 PM) --
     LD - Warm up mile, then dynamic stretch drills. 2x 200m, 400m, 600m, 400m, 200m, with 4 minutes light jogging between intervals, and 8 minutes jogging recovery between sets. 600m @ 3K race pace, 400s @ mile race pace, 200s @ 800m race pace. Cool down mile, then group sit ups.
     MD/LS - Warm up 1200m, then dynamic stretch drills. 300m, 500m, 300m, with 6 minutes recovery between intervals. Full recovery (when pulse check is down to 120 or lower, which is about 10-12 minutes) after second 200m; then 100m, 300m, 100m, with 4 minutes recovery between intervals. 500m @ 75% sprint, 300s @ 85% sprint, 100s @ 95% sprint. Cool down 1200m, then group sit ups.
     SS/F - Warm up 800m, then dynamic stretch drills. 150m, 250m, 150m, with 6 minutes recovery between intervals. Full recovery (when pulse check is down to 120 or lower, which is about 10-12 minutes) after second 150m; then 50m, 150m, 50m, with 4 minutes recovery between intervals. 250m @ 85% sprint, 150s @ 90% sprint, 50s @ "all out" sprint. Cool down 800m, then group sit ups.
Wednesday, January 18 (All on your own) --
LD/MD - 4-6 miles easy base run.
LS/SS/F - 30 minutes cross training (biking, swimming, elliptical, etc.). Chest, back, and arms weight lifting recommended.

Thursday, January 19 (LD/MD on your own in Pettit Center; LS/SS/F @ MSOE Kern Center, 5:15 PM) --
Note: Sprinters, bring your spikes!
LD/MD - Warm up mile, then dynamic stretch drills. 1200m, 1600m, 2000m, 1600m, 1200m, with recovery time the same as previous interval. 2000m @ 10K race pace, 1600s @ 5K race pace, and 1200s @ 3K race pace. Cool down mile afterwards.
LS/SS - 5 laps warm up, then dynamic stretch drills. Block start drills (note: "hurdlers" can opt to use hurdles during blocks drills). 5 laps cool down, then group sit ups.
F - Event specific drills.
Friday, January 20 (LD/MD on your own) --
LD/MD - 3 miles easy pre-race run.
Saturday, January 21 (meet day) --
Rocky Rococo Invite @ UW-Whitewater, Whitewater, WI 10 AM
Sunday, January 22 (LS/SS/F on your own) --
LS/SS/F - Leg weight lifting recommended.
January 9 - 15
 
 
Monday, January 9 (LD/MD on your own; LS/SS/F @ MSOE Kern Center, 5:15 PM) --
Note: Sprinters, look for Amy Fix upon your arrival at MSOE.
LD/MD - 4-6 miles base run.
LS/SS - 5 laps warm up, then dynamic stretch drills. Plyometric drills (via Amy Fix), then 2 sets of stair drills with 3 minutes recovery between sets (a set contains 3 intervals: sprint every other step, walk down, sprint each step, walk down, and double legged hop each step). 5 laps cool down, then group sit ups. Shoulders and cleans weight lifting recommended.
F - Event specific drills "technique only". Shoulders and cleans weight lifting recommended.

Tuesday, January 10 (All @ UWM Klotsche Center, 5:45 PM) --
     LD - Warm up mile, then dynamic stretch drills. 2x 300m, 600m, 300m, with 4 minutes light jogging between intervals, and 8 minutes jogging recovery between sets. 600s @ 3K race pace, 300s @ 800m race pace. Cool down mile, then group sit ups.
     MD/LS - Warm up 1200m, then dynamic stretch drills. 250m, 500m, 250m, with 6 minutes recovery between intervals. Full recovery (when pulse check is down to 120 or lower, which is about 10-12 minutes) after second 200m; then 150m, 300m, 150m, with 6 minutes recovery between intervals. 500m @ 75% sprint, 300m @ 80% sprint, 250s @ 85% sprint, 150s @ 90% sprint. Cool down 1200m, then group sit ups.
     SS/F - Warm up 800m, then dynamic stretch drills. 150m, 300m, 150m, with 6 minutes recovery between intervals. Full recovery (when pulse check is down to 120 or lower, which is about 10-12 minutes) after second 150m; then 100m, 200m, 100m, with 6 minutes recovery between intervals. 300m @ 80% sprint, 200m @ 85% sprint, 150s @ 90% sprint, 100s @ 95% sprint. Cool down 800m, then group sit ups.
Wednesday, January 11 (All on your own) --
LD/MD - 4-6 miles base run.
LS/SS/F - 30 minutes cross training (biking, swimming, elliptical, etc.). Chest, back, and arms weight lifting recommended.

Thursday, January 12 (LD/MD on your own; LS/SS/F @ MSOE Kern Center, 5:15 PM) --
Note: Sprinters, bring your spikes!
LD/MD - 3 miles easy pre-race run.
LS/SS - 5 laps warm up, then dynamic stretch drills. Block start "technique" drills (note: "hurdlers" can opt to use hurdles during blocks drills). 5 laps cool down, then group sit ups.
F - Event specific drills.
Friday, January 13 (meet day) --
UW-Milwaukee Developmental Meet #3 @ Klotsche Center 6 PM
Sunday, January 15 (LD/MD on your own in Pettit Center; LS/SS/F on your own) --
LD/MD - Warm up mile, then dynamic stretch drills. 800m, 1000m, 1200m, 1200m, 1000m, 800m, with recovery time the same as previous interval. 1200s @ 5K race pace, 1000s @ 3K race pace, and 800s @ mile pace. Cool down mile afterwards.
LS/SS/F - Leg weight lifting recommended.
 
January 2 - 8
 
Monday, January 2 (All on your own) --
LD/MD - 4-6 miles easy base run.
LS/SS - 20 minutes easy base run (note: on indoor track if sidewalks are snow covered). Shoulders and cleans weight lifting recommended.
F - Event specific drills "technique only" (recommended @ MSOE). Shoulders and cleans weight lifting recommended.
Tuesday, January 3 (All @ UWM Klotsche Center, 5:45 PM) --
     LD - Warm up mile, then dynamic stretch drills. 200m, 300m, 400m, 500m, 600m, 500m, 400m, 300m, 200m with 5 minutes light jogging between intervals. 600m @ 5K race pace, 500s @ 3K race pace, 400s @ mile race pace, 300s @ 800m race pace, 200s @ 400m race sprint. Cool down mile, then group sit ups.
     MD/LS - Warm up 1200m, then dynamic stretch drills. 150m, 200m, 250m, 300m, 250m, 200m, 150m with 6 minutes "light jogging or constant walking" recovery between intervals. 300 @ 75% sprint, 250s @ 80% sprint, 200s @ 85% sprint, 150s @ 90% sprint. Cool down 1200m, then group sit ups.
     SS/F - Warm up 800m, then dynamic stretch drills. 100m, 150m, 200m, 250m, 200m, 150m, 100m with 7 minutes recovery between intervals. 250m @ 80% sprint, 200s @ 85% sprint, 150s @ 90% sprint, 100s @ 95% sprint. Cool down 800m, then group sit ups.
Wednesday, January 4 (All on your own) --
LD/MD - 4-6 miles easy/recovery base run.
LS/SS/F - 30 minutes cross training (biking, swimming, elliptical, etc.). Chest, back, and arms weight lifting recommended.

Thursday, January 5 (LD/MD on your own in Pettit Center; LS/SS/F @ MSOE Kern Center, 5:45 PM) --
Note: Sprinters, bring your spikes!
LD/MD - Warm up mile, then dynamic stretch drills. 800m, 1200m, mile, 1200m, 800m, with recovery time the same as previous interval. mile @ 10K race pace, 1200s @ 5K race pace, and 800s @ 3K race pace. Cool down mile afterwards.
LS/SS - 5 laps warm up, then dynamic stretch drills. 5x 30m rope pull/release sprints, then block start drills (note: "hurdlers" can opt to use hurdles during blocks drills). 5 laps cool down, then group sit ups.
F - Event specific drills.
Saturday, January 7 (All on your own) --
LD/MD - Fartlek Run: 5x (4 minutes easy, 3 minutes moderate, 2 minutes hard)
LS/SS - Fartlek Run: 5x (3 minutes easy, 1 minute hard)
F - Event specific drills (recommended @ MSOE)
Sunday, January 8 (All on your own) --
LD/MD - 8-10 miles long base run.
LS/SS/F - Leg weight lifting recommended.
December 27 - January 1
 
 
Tuesday, December 27 (LD/MD on your own; LS/SS/F @ MSOE Kern Center, 5:45 PM) --
LD/MD - 4-6 miles base run inclusive of 500-600m uphill per mile.
LS/SS - 5 laps warm up, then dynamic stretch drills. 4x 3 stair drills (up every other step, up each step, up double legged hop), with 2 minutes recovery between sets...after last set, about 5 minutes recovery, then 4x 30m flying form sprints on track with 2 minutes recovery between intervals. 5 laps cool down, then group sit ups. Shoulders and cleans weight lifting recommended.
F - Event specific drills (technique only) recommended. Shoulders and cleans weight lifting recommended.
Wednesday, December 28 (All on your own) --
LD/MD - 4-6 miles easy base run.
LS/SS/F - 30 minutes cross training (biking, swimming, elliptical, etc.).
Thursday, December 29 (LD/MD on your own; LS/SS/F @ MSOE Kern Center, 5:45 PM) --
Note: Sprinters, bring your spikes!
LD/MD - Fartlek run: 5x (4 minutes easy, 3 minutes moderate, 2 minutes hard).
LS/SS - 5 laps warm up, then dynamic stretch drills. Block start drills (note: "hurdlers" can opt to use hurdles during blocks drills). 5 laps cool down, then group sit ups. Chest, back, and arms weight lifting recommended.
F - Event specific drills. Chest, back, and arms weight lifting recommended.

Friday, December 30 (LS/SS/F on your own) --
LS/SS/F - 20-30 minutes base run. Leg weight lifting recommended.
Saturday, December 31 (LD/MD on your own) --
LD/MD - 8-10 miles long base run.
Sunday, January 1 --
HAPPY NEW YEAR
 
December 19 - 25
 
Monday, December 19 (All on your own) --
LD/MD - 4-6 miles base run.
LS/SS - 20-30 minutes easy base run. Shoulders and cleans weight lifting recommended.
F - Event specific drills (technique only) recommended. Shoulders and cleans weight lifting recommended.
Tuesday, December 20 (All @ UWM Klotsche Center, 5:45 PM) --
     LD - Warm up mile, then dynamic stretch drills. 300m, 400m, 500m, 600m, 500m, 400m, 300m, with 5 minutes light jogging between intervals. 600m @ 5K race pace, 500s @ 3K race pace, 400s @ mile race pace, and 300s @ 800m race pace. Cool down mile, then group sit ups.
     MD/LS - Warm up 1200m, then dynamic stretch drills. 300m, 400m, 500m, 400m, 300m, with 7 minutes between intervals. 500m @ 70% sprint, 400s @ 75% sprint, and 300s @ 80% sprint. Cool down 1200m, then group sit ups.
     SS/F - Warm up 800m, then dynamic stretch drills. 100m, 200m, 300m, 200m, 100m, with 5 minutes recovery after 1st 100m and 2nd 200m/ 7 minutes recovery after 1st 200m and 300m. 300m @ 80% sprint, 200s @ 85% sprint, 100s @ 90% sprint. Cool down 800m, then group sit ups.
Wednesday, December 21 (All on your own) --
LD/MD - 4-6 miles easy base run.
LS/SS/F - 30 minutes cross training (biking, swimming, elliptical, etc.). Chest, back , and arms weight lifting recommended.

Thursday, December 22 (LD/MD on your own; LS/SS/F @ MSOE Kern Center, 5:45 PM) --
Note: Sprinters, bring your spikes!
LD/MD - Fartlek run: 4x (4 minutes easy, 3 minutes moderate, 2 minutes hard).
LS/SS - 5 laps warm up, then dynamic stretch drills. 4x 30m rope pull/release sprints, then block start drills (note: "hurdlers" can opt to use hurdles during blocks drills). 5 laps cool down, then group sit ups.
F - Event specific drills.
Friday, December 23 (LS/SS/F on your own) --
LS/SS/F - Leg weight lifting recommended.
Saturday, December 24 (LD/MD on your own) --
LD/MD - 8-10 miles long base run.
Sunday, December 25 --
MERRY CHRISTMAS
 
 
December 12 - 18
 
Monday, December 12 (All on your own) --
LD/MD - 4-6 miles base run.
LS/SS - 20-30 minutes easy base run. Shoulders and cleans weight lifting recommended.
F - Event specific drills (technique only) recommended. Shoulders and cleans weight lifting recommended.
Tuesday, December 13 (All @ UWM Klotsche Center, 5:45 PM) --
    LD - Warm up mile, then dynamic stretch drills. 9x 400m "breakdown" with 5 minutes between sets: sets 1-3 = 300m, minute rest, 100m; sets 4-6 = 2x 200m with minute rest between intervals; sets 7-9 = 2x 150m, 100m with 30 seconds rest between intervals. Recommended pace - 300s @ mile race pace, 200s & 150s @ 800m race pace, 100s @ hard form sprint. Cool down mile, then group sit ups.
    MD/LS - Warm up 1200m, then dynamic stretch drills. 6x 400m "breakdown" with 6 minutes between sets: set 1 = 300m, minute rest, 100m; sets 2-3 = 2x 200m with minute rest between intervals; sets 4-5 = 2x 150m, 100m with minute rest between intervals; set 6 = 4x 100m with 30 seconds rest between intervals. 300 @ 75% sprint, 200s and 150s @ 85% sprint, 100s @ 95% sprint. Cool down 1200m, then group sit ups.
    SS/F - Warm up 800m, then dynamic stretch drills. 5x 400m "breakdown" with 7 minutes between sets: set 1 = 2x 200m with minute rest between intervals; sets 2-3 = 200m, 2x 100m with minute rest between intervals; sets 4-5 = 2x 150m, 100m with minute rest between intervals; set 6 = 4x 100m with minute rest between intervals. 200s @ 90% sprint, 150s @ 95% sprint, 100s @ "all out" sprint. Cool down 800m, then group sit ups.
Wednesday, December 14 (All on your own) --
LD/MD - 4-6 miles easy base run.
LS/SS/F - 30 minutes cross training (biking, swimming, elliptical, etc.). Chest, back , and arms weight lifting recommended.

Thursday, December 15 (LD/MD on your own; LS/SS/F @ MSOE Kern Center, 5:30 PM) --
Note: Sprinters, bring your spikes!
LD/MD - Fartlek run: 4x (4 minutes easy, 3 minutes moderate, 2 minutes hard).
LS/SS - 5 laps warm up, then dynamic stretch drills. Plyomtric drills (via Amy Fix), then block start drills (note: "hurdlers" can opt to use hurdles during blocks drills). 5 laps cool down, then group sit ups.
F - Event specific drills.
Saturday, December 17 (All on your own) --
LD/MD - 8-10 miles long base run.
LS/SS - 20 minute fartlek run: 4x (4 minutes easy base run, 1 minute hard form sprint).
F - Event specific drills recommended.
Sunday, December 18 (All on your own) --
LS/SS/F - Leg weight lifting recommended.
December 5 - 11
 
Monday, December 5 (All on your own) --
LD/MD - 4-6 miles base run.
LS/SS - 20-30 minutes easy base run. Shoulders and cleans weight lifting recommended.
F - Event specific drills (technique only) recommended. Shoulders and cleans weight lifting recommended.
Tuesday, December 6 (All @ UWM Klotsche Center, 5:45 PM) --
    LD - Warm up mile, then dynamic stretch drills. 8x 500m "breakdown" with 5 minutes between sets: sets 1-4 = 300m, minute rest, 200m; sets 5-8 = 400m, minute rest, 100m. Recommended pace - 400s @ 3K race pace, 300s @ mile race pace, 200s @ 800m race pace, 100s @ hard form sprint. Cool down mile, then group sit ups.
    MD/LS - Warm up 1200m, then dynamic stretch drills. 5x 500m "breakdown" with 6 minutes between sets: set 1 = 400m, minute rest, 100m; set 2 = 300m, minute rest, 200m; set 3 = 300m, 2x 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. 400 and 300s @ 70% sprint, 200s and 150s @ 80% sprint, 100s @ 90% sprint.
    SS/F - Warm up 800m, then dynamic stretch drills. 4x 500m "breakdown" with 7 minutes 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. 200s @ 80% sprint, 150s @ 85% sprint, 100s @ 90% sprint.
Wednesday, December 7 (All on your own) --
LD/MD - 4-6 miles base run.
LS/SS/F - 30 minutes cross training (biking, swimming, elliptical, etc.). Chest, back , and arms weight lifting recommended.

Thursday, December 8 (LD/MD on your own; LS/SS/F @ MSOE Kern Center, 5:30 PM) --
Note: Sprinters, bring your spikes!
LD/MD - 2-3 miles easy pre-race run.
LS/SS - 5 laps warm up, then dynamic stretch drills. Block start drills (note: "hurdlers" can opt to use hurdles during blocks drills). 5 laps cool down, then group sit ups.
F - Event specific drills.
Friday, December 9 (meet day) --
UWM Developmental Meet #2 @ UW-Milwaukee Klotsche Center Arena 6 PM
 
Sunday, December 11 (All on your own) --
LD/MD - 8-10 miles easy base run.
LS/SS/F - Leg weight lifting recommended.
 
November 28 - December 4
 
Monday, November 28 (All on your own) --
LD/MD - 4-6 miles base run.
LS/SS - 20-30 minutes easy base run. Shoulders and cleans weight lifting recommended.
F - Event specific drills (technique only) recommended. Shoulders and cleans weight lifting recommended.
Tuesday, November 29 (All @ UWM Klotsche Center, 5:30 PM) --
    LD - Warm up mile, then dynamic stretch drills. 6x 600m "breakdown" with 5 minutes between sets: sets 1-3 = 400m, minute rest, 200m; sets 4-6 = 2x 300m with minute rest between intervals. Recommended pace - 400s @ 3K race pace, 300s @ mile race pace, 200s @ 800m race pace. Cool down mile, then group sit ups.
    MD/LS - Warm up 1200m, then dynamic stretch drills. 4x 600m "breakdown" with 6 minutes 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; set 4 = 4x 150m with minute rest between intervals. 400 and 300s @ 70% sprint, 200s and 150s @ 80% sprint.
    SS/F - Warm up 800m, then dynamic stretch drills. 3x 600m "breakdown" with 7 minutes between sets: set 1 = 3x 200m with minute rest between intervals; set 2 = 4x 150m with minute rest between intervals; set 3 = 2x 150m & 3x 100m, with minute rest between intervals. 200s @ 80% sprint, 150s @ 85% sprint, 100s @ 90% sprint.
Wednesday, November 30 (All on your own) --
LD/MD - 4-6 miles base run.
LS/SS/F - 30 minutes cross training (biking, swimming, elliptical, etc.). Chest, back , and arms weight lifting recommended.

Thursday, December 1 (LD/MD on your own; LS/SS/F @ MSOE Kern Center, 5:30 PM) --
Note: Sprinters, bring your spikes!
LD/MD - Fartlek run: 4x (4 minutes easy, 3 minutes moderate, 2 minutes hard).
LS/SS - 5 laps warm up, then dynamic stretch drills. Plyometic drills, then "intro to blocks starting" drills (note: "hurdlers" can opt to use hurdles during blocks drills). 5 laps cool down, then group sit ups.
F - Event specific drills.
Friday, December 2 (LD/MD on your own) --
LD/MD - 2-3 miles easy pre-race run.
Saturday, December 3 (meet day) --
UWM Developmental Meet #1 @ UW-Milwaukee Klotsche Center Arena 9 AM
Sunday, December 4 (LS/SS/F on your own) --
LS/SS/F - Leg weight lifting recommended.
 
 
November 21 - 26
 
 
Monday, November 21 (D on your own; SF @ MSOE Kern Center, 5:30 PM) --Note: Distance runners can opt to run the recommended workout on a trail or walkway.
D - 4x "rhythm" mile (apprx. 5K race pace), with jogging recovery time between intervals the same as previous interval.
SF - Warm up 5 laps, then dynamic stretch drills. Plyometric drills (via Amy Fix), then 5x flying 30m form sprints. Cool down 5 laps, then group sit ups.
Tuesday, November 22 (D on your own; SF @ MSOE Kern Center, 5:30 PM) --
Note: Sprinters, bring your spikes!
D - 6-8 miles easy base run.
SF - Warm up 5 laps, then dynamic stretch drills. Intro to block start drills (via Ken Woodall). Cool down 5 laps, then group sit ups. Weight lifting recommended.
Wednesday, November 23 (on your own) --
D - Fartlek run: 5x (6 minutes easy, 4 minutes medium, 2 minute hard).
SF - 30 minutes cross training (biking, swimming, elliptical, etc.). Weight lifting recommended.

Thursday, November 24 --
Happy Thanksgiving!

Friday, November 25 (All @ Marquette Outdoor Track, TBA) --
All - Warm up 800m, then dynamic stretch drills. 400m @ 75%, 4 minutes recovery, 300m @ 80%, 3 minutes recovery, 200m @ 85%, 2 minutes recovery, 100m @ 90%. Cool down 800m, then group sit ups.
Saturday, November 26 (@ Marquette Outdoor Track, TBA) --
D - Recommended 60 minute base run.
SF - Weight lifting recommended.
November 7 - 12
 
Monday, November 7 (@ Marquette Outdoor Track, 5:30 PM) --
All - GMTC Annual Mini-Pentathlon
Events: 1. Football Toss
2A. Mile Run (distance runners)
2B. 3x Flying 40m Dash (sprinters/field)
3. 3x Two Hand/Overhead Shot Put
4. 3x Standing Long Jump
5A. 300m Dash "Time Trial" (women)
5B. 49 Seconds "As Far As You Can Go" Dash (men)
Note: Due to limited time on the infield, the Football Toss will start at 5:45 PM SHARP (so make sure you arrive no later than 5:30 PM to get a warm up in)!! Also, for those who cannot make the practice and practice on your own, just simulate the events listed above!
Tuesday, November 8 (@ on your own) --
D - Fartlek run: 5x (6 minutes easy, 4 minutes medium, 2 minute hard).
SF - 25 minute fartlek run (5x 4 minutes easy/ 1 minute hard). Weight lifting recommended.

Wednesday, November 9 (on your own) --
D - 6-8 miles easy base run.
SF - 30 minutes cross training (biking, swimming, elliptical, etc.). Weight lifting recommended.

Thursday, November 10 (@ Marquette Outdoor Track, 5:30 PM) --
All - Warm up 800m-mile, then dynamic stretch drills. Extended plyometric drills inclusive of 4x 100m parachute resistant form sprints. 2 sets of "speedmakers" on infield with 3 minutes recovery between sets (a "speedmaker" is: starting at end zone, 60 yd sprint/ 40 yd jog, turnaround at opposite end zone, 70 yd sprint/ 30 yd jog, turnaround, 80 yd sprint/ 20 yd jog, turnaround, 90 yd sprint/ 10 yd jog). Cool down 800m-mile, then group sit ups.

Friday, November 11 (on your own) --
All - Weight lifting recommended.

Saturday, November 12 (on your own) --
D - Recommended 60 minute base run.
SF - Recommended 20-30 minute base run and weight lifting (on your own).
October 24 - 29
 
Monday, October 24 (@ Water Tower Hill, 5:30 PM) --
D - Warm up mile, then dynamic stretch drills. 30 minute loop starting with running up grass hill, down roadway and back over to the base of hill, then repeat.
SF - Warm up mile, then dynamic stretch drills. 2x plyometric stair drills and 4x up grass hill sprints with jog down hill loop between each interval.
Tuesday, October 25 (@ on your own) --
D - Fartlek run: 5x (4 minutes easy, 3 minutes medium, 2 minute hard).
SF - 20 minute fartlek run (4x 4 minutes easy/ 1 minute hard). Weight lifting recommended.

Wednesday, October 26 (on your own) --
D - 6-8 miles easy base run.
SF - 30 minutes cross training (biking, swimming, elliptical, etc.). Weight lifting recommended.

Thursday, October 27 (@ Marquette Outdoor Track, 5:30 PM) --
Note: "D" is welcome to join in this workout!
SF - Warm up mile, then dynamic stretch drills. 400m @ 65% sprint, 4 minutes recovery, 2x 250m @ 75% sprint with 3 minutes recovery after each, 3x 100m @ 85% sprint with 2 minutes recovery between intervals. Group sit ups, then cool down mile.

Friday, October 28 (on your own) --
All - Weight lifting recommended.

Saturday, October 29 (on your own) --
D - Recommended 60 minute base run.
SF - Recommended 20-30 minute base run and weight lifting (on your own).
 
 
October 17 - 22
 
Monday, October 17 (@ Water Tower Hill, 5:30 PM) --
CC - Warm up mile, then dynamic stretch drills. 30 minute loop starting with running up grass hill, down roadway and back over to the base of hill, then repeat.
TF - Warm up mile, then dynamic stretch drills. 3x plyometric stair drills with jog down between each interval, then 3x up grass hill sprints with jog down stairs between intervals.

Tuesday, October 18 (@ on your own) --
CC - Fartlek run: 5x (4 minutes easy, 3 minutes medium, 2 minute hard).
TF - 20 minute fartlek run (4x 4 minutes easy/ 1 minute hard). Weight lifting recommended.

Wednesday, October 19 (on your own) --
CC - 6-8 miles easy base run.
TF - 30 minutes cross training (biking, swimming, elliptical, etc.). Weight lifting recommended.

Thursday, October 20 (@ Marquette Outdoor Track, 5:30 PM) --
TF - Warm up mile, then dynamic stretch drills. 2x 400m @ 70% sprint with 5 minutes recovery between intervals (and also after 2nd 400m interval), then 3x 200m @ 80% sprint with 3 minutes recovery between intervals. Group sit ups, then cool down mile.

Friday, October 21 (CC Race Day) --
CC - UW-Oshkosh Open hosted by UW-Oshkosh, Winneconne, WI 2 PM
TF - Weight lifting recommended.

Saturday, October 22 (on your own) --
TF - Recommended 20-30 minute base run and weight lifting (on your own).
 
 
 
October 3 - 8
 
Monday, October 3 (@ Lake Park North Entrance, 5:30 PM) --
CC - Warm up mile, then dynamic stretch drills. 9x 500m up hill run @ moderate to hard pace (3x 500m easy, 3x 500m moderate, 3x 500m hard/5K race pace. Light jog down between intervals). Group sit ups, then cool down mile.
TF - Warm up mile, then dynamic stretch drills. 12x 100m plyometric up hill drills (3x 50m high knees/50m form sprints, 3x 50m alternate leg bounding/50m form sprints, 3x 50m double-leg hops/50m form sprints, 3x 500m build up sprints/50m form sprints. Jog down between intervals within a set, and walk down between sets). Group sit ups, then cool down mile.

Tuesday, October 4 (@ Lake Park North Entrance, 5:30 PM) --
Note: Anyone who couldn't make Monday's practice can opt to do Monday's hill workout this day!
CC - Fartlek run: 4x (4 minutes easy, 3 minutes medium, 2 minute hard).
TF - 20 minute fartlek run (4x 4 minutes easy/ 1 minute hard). Weight lifting recommended.

Wednesday, October 5 (on your own) --
CC - 6-8 miles easy base run.
TF - 30 minutes cross training (biking, swimming, elliptical, etc.). Weight lifting recommended.

Thursday, October 6 (@ Marquette Outdoor Track, 5:30 PM) --
CC - Warm up mile, then dynamic stretch drills. 8x 800m @ 5K race pace, with jogging recovery time between intervals the same as time of previous interval. Group sit ups, then cool down mile.
TF - Warm up mile, then dynamic stretch drills. 3 sets of 5x 100m in 5 minutes (@ about 80% sprint for each 100m). 100m brisk jog back recovery time between intervals, and next 100m must go at the start of the next minute. 5 minutes recovery between sets. Group sit ups, then cool down mile.

Friday, October 7 (on your own) --
TF - Weight lifting recommended.

Saturday, October 8 (CC Race Day) --
CC - Red Hawk CC Invite @ Ripon College, Ripon, WI 11 AM
TF - Recommended 20-30 minute base run and weight lifting (on your own).
 
 
September 26 - October 1
 
Monday, September 26 (@ Lake Park North Entrance, 5:30 PM) --
Note: primarily a cross country practice, but recommended for any track competitor who races 400m or up, or anyone who is looking for good base to get in shape! Also, any sprinter who can't make Tuesday's practice can opt to do Tuesday's hill workout this day via Amy Fix!
CC - Fartlek run: 6x (3 minutes easy, 2 minutes medium, 1 minute hard).

Tuesday, September 27 (@ Lake Park North Entrance, 5:30 PM) --
CC - Warm up mile, then dynamic stretch drills. 9x 400m up hill run @ moderate to hard pace (3x 400m easy, 3x 400m moderate, 3x 400m hard/5K race pace. Light jog down between intervals). Group sit ups, then cool down mile.
TF - Warm up mile, then dynamic stretch drills. 12x 100m plyometric up hill drills (4x 100m high knees, 4x 100m alternate leg bounding, 4x 100m build up sprint. Jog down between intervals within a set, and walk down between sets). Group sit ups, then cool down mile.

Wednesday, September 28 (on your own) --
CC - 6-8 miles easy base run.
TF - 30 minutes cross training (biking, swimming, elliptical, etc.), then weight lifting recommended.

Thursday, September 29 (@ Marquette Outdoor Track, 5:15 PM) --
CC - Warm up mile, then dynamic stretch drills. 6x 1200m @ 8K race pace (men)/5K race pace (women), with jogging recovery time between intervals the same as time of previous interval. Group sit ups, then cool down mile.
TF - Warm up mile, then dynamic stretch drills. 9x 150m @ 75-80% sprint, with 3 minutes brisk walking back recovery time between intervals. Group sit ups, then cool down mile.

Friday, September 30 (on your own) --
TF - Weight lifting recommended.

Saturday, October 1 (CC Race Day) --
CC - Olde English CC Classic hosted by Beloit College @ Leeson Park, Beloit, WI 11 AM
TF - Recommended 20-30 minute base run and weight lifting (on your own).
 
 
September 19 - 24
 
Monday, September 19 (@ Lake Park North Entrance, 5:15 PM) --
Note: primarily a cross country practice, but recommended for any track competitor who races 400m or up, or anyone who is looking for good base to get in shape!
CC - Fartlek run: 5x (3 minutes easy, 2 minutes medium, 1 minute hard).

Tuesday, September 20 (@ Lake Park North Entrance, 5:15 PM) --
CC - Warm up mile, then dynamic stretch drills. 8x 400m up hill run @ moderate to hard pace. Group sit ups, then cool down mile.
TF - Warm up mile, then dynamic stretch drills. 12x 100m plyometric up hill drills. Group sit ups, then cool down mile.

Wednesday, September 21 (on your own) --
CC - 6-8 miles easy base run.
TF - 30 minutes cross training (biking, swimming, elliptical, etc.), then weight lifting recommended.
Thursday, September 22 (@ Marquette Outdoor Track, 5:15 PM) --
CC - Warm up mile, then dynamic stretch drills. 4x mile @ 8K race pace (men)/5K race pace (women), with jogging recovery time between intervals the same as time of previous interval. Group sit ups, then cool down mile.
TF - Warm up mile, then dynamic stretch drills. 6x 200m @ 70-75% sprint, with 3 minutes brisk walking back recovery time between intervals. Group sit ups, then cool down mile.

Friday, September 23 (on your own) --
TF - Weight lifting recommended.

Saturday, September 24 (CC Race Day) --
CC - Forester CC Invite hosted by Lake Forest College @ Adler Park, Libertyville, IL 10 AM
TF - Recommended 20-30 minute base run and weight lifting (on your own).
Comments