As of right now I have no new news on the 2020-2021 track season. I will be posting an update as soon as I know something. In the meantime please keep running. If you need any help coming up with a good training plan email me at wilberrj@pwcs.edu

-Coach Wilber  


Itching to keep your body moving? Here is a good training plan that will help you get ready for next season. Please email wilberrj@pwcs.edu if you would like me to help you customize a plan to get ready for the season next school year. Keep RUNNING
-Coach Wilber 

Begin with a 5-minute jog as a warm-up

Warm-up Sequence
     Dynamic stretching (leg/knee/arm swings, foot/ankle circles, neck/torso range of motion)
     Heel steps & toe steps
     A skips & butt-kicks (execute with tall, strong form)
     Side-to-side and crossovers (karaokes)
     Walking lunges with torso twist
     4-6 Strides

TRACK SPRINT WORKOUT
Jog 100 meters, Sprint 100 meters, Walk 100 meters. Repeat four times.

Rest 6 minutes

Jog 100 meters, Sprint 100 meters, Walk 100 meters. Repeat four times

Cool Down -- 4 minute easy


TRACK MID-DISTANCE WORKOUT
1000 meter run, 2 minute walking rest, 800 meter run, 2 minute walking rest, 400 meter run, 2 minute walking rest, 200 meter run, 2 minute walking rest, 400 meter run, 2 minute walking rest, 800 meter run, 2 minute standing rest.

Cool Down -- 4 minute easy


STAMINA/ENDURANCE WORKOUTS
1)  20 min run.  Start at moderately easy pace and increase pace every five minutes.  The final 5 minutes should be at approx mile race pace. 

2)  Continuous 15 min run (600 meters moderate, 200 meter easy).  Rest 5 min, then repeat.

Cool Down -- 4 minute easy







**Listen to the afternoon announcements for any changes in schedule.**

- Thank you Coach Sexton and Coach Wilber



2012, 2011, 2010, 2009, 2008, 2007, 2006, 2004 WESTERN REGIONAL CHAMPIONS!


REGIONAL MEET RECORDS:
Cause: Shot Put - 38' 3.5" (2008)
Gloss: 55 Meter Hurdles - 9.24 (2010)
Robinson: 55 Meter Dash - 7:13 (2008)
Bussian: Mile Run - 5:32 (2005) 
S. Lee: 800 Meter Run - 2:23 (2010)
High Jump (2012)
400 Meter Relay: 1:56 (2006)
(Johnson, Anderson, Bruno, Walker)
800 Meter Relay: 1:00.69 (2006)
(Aflaki, Capalbo, Turner, Klumpp)