I'm telling you!!! These will work!!!

DATE WORKOUT

10-13 Seagrave Drills

10-14 Seagrave Drills

10-15 Seagrave Drills

10-16 Seagrave Drills

10-17 Seagrave Drills

10-20 Seagrave Drills

10-21 Seagrave Drills

10-22 Seagrave Drills

10-23 Seagrave Drills

10-24 Seagrave Drills

10-27 8 x 200 @ :35 â?? 2:20 rest

10-28 2 x 500 @ +:15/400 – 15:00 walking rest – Myrick Park Loop

10-29 2 Â½ mile run to South side K-Mart and back

10-30 1 x 4 x 40m sled pulls with #40 weight on sled â?? 1 x 10 stadium stair runs

10-31 20:00 easy run on the rabbit trails

11-03 8 x 200 @ :34 â?? 2:16 rest

11-04 1 x 6 x 40m sled pulls with #40 weight on sled â?? 1 x 10 stadium stair dbl leg jump

11-05 3 x 1200 @ 5:00 – walk 3:00 between runs – Cass Street Park

11-06 3 x 29th street hill runs [ run up â?? walk down]

11-07 25:00 run with the team

11-10 8 x 200 @ :33 – 5 man relay style – on the track

11-11 4 x 500 @ +22:/400 – 3:00 walking rest in Myrick Park

11-12 15:00 easy run on rabbit trails

11-13 2 x 3 x 40 meter sleds with #40 weight on the sled â?? 2 x 3 x Myrick Park Short Hill [sprint up/walk down]

11-14 1 x 200 @ :33 – 5:00 rest – 3 x 800 @ 2:45 – 10:00 rest

11-17 8 x 200 @ :32 – 2:08 rest

11-18 3 x 6 x short hill runs – run up/jog down in 5:00 – 3:00 rest between sets

11-19 6 x 350 @ +:27 slower than PR pace – 1:30 rest between runs

11-20 2 x 4 x 40 meter sleds with #40 weight on the sled â?? 2 x 10 stadium stair sprints

11-21 3 x 1200 @ 5:00 – walk 3:00 between runs – Cass Street Park

11-24 8 x 200 @ :31 – 5 man relay style

11-25 2 x 3 x 29th street hill runs [ run up â?? walk down] [15:00 set rest]

11-26 4 x 500 @ +22:/400 – 3:00 walking rest in Myrick Park [1pm practice – Fri classes]

12-01 8 x 200 @ 30 – 5 man relay style

12-02 2 x 4 x 40 meter sleds with #40 weight on the sled â?? 1 x 4 x Myrick Park Short Hill [sprint up/walk down]

12-03 3 x 350 @ :58-:60 – 200 meter walk between runs

12-04 1 x 200 @ :31 – walk 200 – 3 x 600 @ 1:38 – 10:00 walk – 1 x 200 @ :33 – walk 200

12-05 1 x 4 x 29th street hill runs [ run up â?? walk down]

12-08 9 x 200 @ 30 â?? 2:00 recovery rest

12-09 1 x 200 @ :33 – 5:00 rest -3 x 600 @+:14/400 = 15:00 rest

12-10 2 x 4 x 40 meter sleds with #40 weight on the sled

12-11 REST DAY

12-12 3 x 6 x short hill runs – run up/jog down in 5:00 – 3:00 rest between sets

12-15 10 x 200 @ :30 â?? 2:00 recovery

12-16 1 x 200 @ :32 â?? 5:00 rest – 3 x 350 @ :56 -:58 – 200 meter walk between runs â?? 1 x 200 @ :33 â?? walk 200

12-17 2 x 4 x 40 meter sleds with #40 weight on the sled â?? 1 x 4 x Myrick Park Short Hill [sprint up/walk down]

12-18 20:00 easy run outside

12-19 2 x 3 x 29th street hill runs [ run up â?? walk down] [15:00 set rest]

12-22 6 x 200 @ :30 â?? 2:00 recovery – 2 x 4 x 40 meter sleds with #40 weight on the sled

12-23 Seagrave Drills

12-24 DAY OFF

12-25 AY OFF â?? MERRY CHRISTMAS

12-26 DAY OFF

12-29 10 x 200 @ :30 â?? 2:00 recovery

12-30 2 x 4 x 40 meter sleds with #40 weight on the sled â?? 3 x 300 @ +9.5 â?? 5:00 recovery stand

12-31 1 x 200 @ :32 – walk 200 – 1 x 600 @ 1:38 – 5:00 walk – 1 x 200 @ :32 – walk 200 – 15:00 run on grass

01-01 DAY OFF

01-02 DAY OFF

INDOOR SEASON

01-05 6 x 200 @ :30 – 5 man relay style

01-06 3 x 150 accels – 150 walk – 2 x 600 +:14/400 – 15:00 walk – 1 x 200 @ :30 – 200 walk

01-07 1 x 200 @ :30 – 3:00 walk – 1 x 600-400-200-400-600 @ :38 per 200 – 5:00 walk – 1 x 200 @ :30 – 200 walk

01-08 1x 200 @ :30 -200 walk – 2 x 450 @ +:07/400 & +:11/400 – 15:00 walk – 3 x 200 @ :29-:28-:27 – walk 3:00

01-09 1 x 4 x 29th street hill runs [ run up â?? walk down]

01-10 1 x 4 x seld pulls with #35 of weight â?? 3 z 200 @ :30 â?? 2:00 stranding rest

01-12 8 x 200 @ :29 – 5 man relay style – followed by 3 x 80 light accels walk 3:00 b

etween runs

01-13 3 x 150 accels – 150 walk – 2 x 600 +:13/400 – 15:00 walk – 1 x 200 @ :30 – 200 walk

01-14 3 x 150 accels – 150 walk back – 1 x 350 fast – 10:00 walk – 3 x 200 @ :28 – 200 walk

01-15 1 x 200 @ :29 – 200 walk – 3 x 300 @ +:05.5 – 5:00 walk – 1 x 200 @ :33 – 200 walk

01-16 2 x 4 x short Myrick Park Hills on the street â?? 1 x 4 x sled pulls with #35

01-17 3 x 150 accels – 150 walk – 2 x 500 +:10/400 – 15:00 walk – 1 x 200 @ :30 – 200 walk

01-19 8 x 200 @ :29 – 5 man relay style

01-20 1 x 200 @ :29 – walk 200 – 2 x 600 @ +:13 – 15:00 walk – 1 x 200 @ :29 – 3:00 walk

01-21 6 x 150 @ :19 – walk back to the start â?? 1 x 4 x sled pulls with #35

01-22 1 x 200 @ :29 – 200 walk – 3 x 300 @ +06 – 5:00 walk – 1 x 200 @ :30 – 200 walk

01-23 3 x 150 accels – 150 walk – 3 x 200 @ :30-:29-:28 – 3:00 walk – starts/sticks

Don Bremer Triangular at Mitchell Hall at 5:00pm

01-24 Gold Country Invitational at Minnesota â?? race a 600 meters

01-26 8 x 200 @ :28 – 5 man relay style

01-27 1 x 200 @ :29 – 200 walk – 2 x 600 @ +:12 – 15:00 walk – 1 x 200 @ :29 – 200 walk

01-28 3 x 150 accels – 150 walk – 3 x 300 @ +:05.5 – 5:00 walk – 1 x 200 @ :30 – 200 walk

01-29 1 x 200 @ :28 – 200 walk – 3 x 200 @ +:04-+:03-+:02 – 200 walk between – 1 x 200 @ :30 – 200 walk

01-30 1 x 4 x 29th street hill runs [ run up â?? walk down]

01-31 1 x 200 @ :29 – 200 walk – 2 x 450 @ +:05 – 15:00 walk – 1 x 200 @ :29 – 200 walk

02-01 8 x 200 @ :28 – 5 man relay style

02-02 1 x 200 @ :29 – 3:00 walk – 2 x 500 @ +:10.0 – 15:00 walk â??1 x 200 @ :30

02-03 3 x 150 accels – 150 walk – 3 x 300 @ +:09 – 5:00 walk – 3 x 80 meter accels – 3:00 stand

02-04 1 x 200 @ :28 – 200 walk – 3 x 200 @ +:04-+:03-+:02 – 200 walk between – 1 x 200 @ :30 – 200 walk

02-05 3 x 150 accels – 150 walk – 3 x 200 @ :31-:30 -:29 – 3:00 walk – starts/sticks

02-08 2 x 4 x short Myrick Park Hills on the street â?? 1 x 4 x sled pulls with #30

02-09 8 x 200 @ :28 – 5 man relay style

02-10 1 x 200 @ :29 – 3:00 walk – 2 x 500 @ +:10.0 – 15:00 walk â??1 x 200 @ :30

02-11 1 x 200 @ :28 – 200 walk – 3 x 200 @ +:03, +:02, +:01 – walk 200 between – 1 x 200 @ :29 – 200 walk

02-12 3 x 150 accels – 150 walk – 3 x 300 @ +:09 – 5:00 walk – 3 x 80 meter accels – 3:00 stand

02-13 3 x 200 @ :31-:30-:29 – walk 3:00 between runs – starts/sticks

02-14 Iowa State Classic @ Ames, Iowa â?? 400 meters

02-16 2 x 4 x Myrick short hill on the streets

02-17 1 x 200 @ :29 – 200 walk – 2 x 450 @ +:05 – 15:00 walk – 1 x 200 @ :29 – 200 walk

02-18 1 x 200 @ :30 – 200 walk – 6 x 150 @ :21 – walk back to start

02-19 3 x 150 accels – 150 walk – 1×350 @+:5 – 15:00 walk – 1×300 @+:4 – 10:00 walk – 1×250 @+:3 – 10:00 walk

1 x 200 @ +:2 -10:00 walk – 1 x 200 @+:7 – 200 walk

02-20 3 x 200 @ :30-:29-:28 – 3:00 walk between runs – 1 x 4 x sled pulls with #30

02-23 8 x 200 @ :27.5 – 5 man relay style

02-24 3 x 150 accels – 150 walk – 1×350 @+:5 – 15:00 walk – 1×300 @+:4 – 10:00 walk – 1×250 @+:3 – 10:00 walk

1 x 200 @ +:2 -10:00 walk – 1 x 200 @+:7 – 200 walk

02-25 1 x 200 @ :30 – 200 walk – 6 x 150 @ :21 – walk back to start

02-26 3 x 150 accels – 150 walk -1 x 200 @ :29 – 3:00 walk – 3 x 300 @ +:09 – 5:00 walk – 1 x 200 @ :30 – 200 walk

02-27 3 x 200 @ :30-:29-:28 – 3:00 walk between runs – starts/sticks

02-28 Pointer Invitational at Stevens Point, WI at 10:30am â?? 4 x 400 relay run

03-01 3 x 150 accels – 150 walk – 5 x 200 @ :26 – 5 man relay style

03-02 3 x 150 accels – 150 walk – 3 x 300 @+:06 – 5:00 walk – 1 x 200 @ :29 – 200 walk

03-03 1 x 200 @ :27.5 – 200 walk – 3 x 150 accels – 150 walk – 1 x 200 @ :27 – 200 walk – 1 x 320 fast – 15:00 walk

3 x 200 @ :27 – 5:00 walk

03-04 3 x 200 @ :31-:30-:29 – 3:00 walk between sets – starts/sticks

03-05 WIAC Indoor Championships at UW-Stout at 3:00pm â?? 400 meters

03-06 WIAC Indoor Championships at UW-Stout at 11:00am â?? 400 meters

03-08 6 x 200 @ :27 – 5 man

relay style

03-09 3 x 150 accels – 150 walk – 4 x 200 @ :26 – 5 man relay style

03-10 1 x 200 @ :30 – 200 walk – 5 x 150 @ :21 – walk back to start

03-11 3 x 150 accels – 150 walk – 3 x 200 @ :30-:29-:28 followed by a 200 walk – TRAVEL DAY

03-12 NCAA Indoor Championships at UW-Whitewater [400 & 4×400 trial]

03-13 NCAA Indoor Championships [400 and 4 x 400 Final]

OUTDOOR SEASON

03-22 3 x 150 accels – 150 walk – 8 x 200 @ :28 – 5 man relay style

03-23 3 x 150 accels – 150 walk – 2 x 450 @ +:06/400 – 15:00 walk – 1 x 200 @ :29 – 200 walk – 6 x short hill sprints

03-24 3 x 150 accels – 150 walk – 3 x 300 @ +:09 – 5:00 walk – 1 x 200 @ :28 – 200 walk

03-25 3 x 150 accels – 150 walk – 3200 of ins-outs (1st 200 @ :31, 2nd at :29 and so on….)

03-26 3 x 150 accels – 150 walk – 2 x 350 +:10 – 10:00 walk – 1 x 200 @ :29 – 200 walk – 6 x short hill sprints

03-29 3 x 150 accels – 150 walk – 6 x 200 @ :27.5 – 5 man relay style – 1 x 200 @ :32 – 200 walk

03-30 3 x 150 accels – 150 walk – 1 x 200 @ :28 – 200 walk – 2 x 450 @ +:08 – 15:00 walk – 1 x 200 @ :28 – 200 walk – 5 x short hill sprints

03-31 3 x 150 accels – 150 walk – 1 x 200 @ :29 – 200 walk – 3 x 300 @ +:06.5 – 5:00 walk – 4 short hill sprints

04-01 3 x 150 accels – 150 walk – 4 x 200 @ :27 – 200 walk – relay sticks

04-02 3 x 150 accels – 150 walk – 5 x 200 @ :+:05 – 200 walk

04-03 Viking Olympics at Rock Island, Illinois or Missouri Relays

04-05 3 x 150 accels – 150 walk – 7 x 200 @ :27 – 5 man relay style – 1 x 200 @ :30 – 200 walk

04-06 3 x 150 accels – 150 walk – 1 x 200 @ :28 – 3:00 walk – 2 x 450 @ +05 – 15:00 walk – 4 x short hill sprints

04-07 3 x 150 accels – 150 walk – 1600 of ins/outs @ :30/:29….. – 1 x 200 @ :30 – 200 walk

04-08 3 x 150 accels – 150 walk – 6 x 150 @ :21 – 150 walk – 1 x 200 @ :30 – 200

04-09 3 x 150 accles – 150 walk – 3 x 200 @ :30-:29-:28 – sticks/starts

04-10 Phil Esten Triangular at UW-La Crosse – 1:00pm [TEAM PHOTO – 11:00am]

04-12 3 x 150 accels – 150 walk – 7 x 200 @ :27 – 5 man relay style – 1 x 200 @ :30 – 200 walk

04-13 3 x 150 accels – 150 walk – 1 x 450 @ +:04 – 15:00 walk – 1 x 200 @ :29 – 200 walk – 4 x short hill sprints

04-14 3 x 150 accels – 150 walk – 1 x 200 @ :29 – 200 walk – 3 x 300 @ +:06.5 – 5:00 walk – 4 short hill sprints

04-15 3 x 150 accels – 150 walk – 6 x 150 @ :21 – 150 walk – 1 x 200 @ :30 – 200

04-16 3 x 150 accels – 150 walk – 3 x 200 @ :29-:28-:27 – walk 200 between runs

Pomona Invitational at Pomona, CA & Mt. SAC Relays

04-17 Blugold Invitational at UW-Eau Claire – 11:00am & Mt. SAC Relays

04-19 3 x 150 accels – 150 walk – 6 x 200 @ 26.5 – 5 man relay style – 1 x 200 @ : 29 – 200 walk

04-20 4 x 200 @ :28 – 100 walk – 4 x 200 @ :27 – 100 walk

04-21 3 x 150 accels – 150 walk – 1 x 200 @ :30 – 200 walk – 3 x 300 @+:06.5 – 5:00 walk

04-22 3 x 150 accels – 150 walk – 3 x 200 @ :29-:28-:27 – 3:00 walk between runs

04-23 Drake Relays at Des Moines, Iowa

04-24 Drake Relays at Des Moines, Iowa / Loras Invitational

04-26 3 x 150 accels – 150 walk – 6 x 200 @ :26 – 5 man relay style

04-27 4 x 200 @ :28 – 100 walk – 2 x 450 @ +:08 – 15:00 – 1 x 200 @ :30 – 200 walk – 4 x short hill sprints

04-28 3 x 150 accels – 150 walk – 3 x 300 @ +:05.5 – 5:00 walk – 1 x 200 @ :30 – 200 walk

04-29 3 x 150 accels – 150 walk – 3 x 200 @ :30-:29-:28 – 3:00 walk between

04-30 WIAC Qualifier at UW-La Crosse – 4:00pm

05-01 Musco Invitational @ Iowa City, Iowa – 2:00pm

05-03 3 x 150 accels – 150 walk – 6 x 200 @ :26 – 5 man relay style

05-04 3 x 150 accels – 150 walk – 3 x 300 @ +:05.5 – 5:00 walk – 1 x 200 @ :28 – 200 walk

05-05 3 x 150 accels – 150 walk – 6 x 150 @ :21.0 – 150 walk between runs – 1 x 200 @ :28 – 200 walk

05-06 3 x 150 accels – 150 walk – 3 x 200 @ :30-:29-:28 – 200 walk

05-07 WIAC Outdoor Championships at Eau Claire, WI

05-08 WIAC Outdoor Championships at Eau Claire, WI

05-10 FINAL EXAMS BEGIN – Day off from practice

05-11 3 x 150 accels – 150 walk – 5 x 200 @ :26 – 3:00 stand recovery – 1 x 200 @ :28 – walk 200

05-12 3 x 150 accels – 150 walk – 2 x 350 @ +:04 – 15:00 walk

05-13 3 x 150 accels – 150 walk – 4 x 200 @ :27 – 200 walk – 4 x 150 @ :20.0 – 250 walk

05-14 3 x 150 accels – 150 walk – 3 x 200 @ :29-:28-:27 – walk 200 between runs

05-17 3 x 150 accels – 150 walk – 3 x 200 @ +:04-:03-:02 – 200 walk

05-18 3 x 150 accels – 150 walk – 3 x 300 @ +:05.5 – 5:00 walk – 1 x 200 @ :28 – 200 walk

05-19 3 x 150 accels – 150 walk – 4 x 200 @ :27 – 3:00 walk between runs

05-20 3 x 150 accels – 150 walk – 3 x 200 @ :29-:28-:27 – 3:00 walk between runs

05-21 Leo Schnur Open at UW-La Crosse – 4:00pm

05-24 3 x 150 accels – 150 walk – 3 x 200 @ +:04-:03-:02 – 3:00 walk

05-25 3 x 150 accels – 150 walk – 4 x 200 @ :26 – 5 man relay style

05-26 3 x 150 accels – 150 walk – 3 x 200 @ :30-:29-:28

05-27 NCAA Outdoor Championships – 4 x 400 trials & 200 meter trials

05-28 NCAA Outdoor Championships – 400 meter trials

05-29 NCAA Outdoor Championships – 200 finals, 400 finals, 4 x 400 final