Please check back the beginning of August to know all the details of the 20-21 girls track team. 

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