Try outs will start on Wednesday, August 25th 2021 for the Fall 2021 season. Please have a current concussion class and physical. Please bring it to the first day of try outs. 

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

Girls Track Schedule 2021 

Tues- 14-Sept    Home  Metz 

Tues- 21-Sept      Away  Gainesville 

Tues- 28-Sept  Away  Parkside 

Tues- 5-Oct     Home  Marsteller 

Tues- 12-Oct      Home Unity Braxton 

Tues- 19-Oct             Away        Reagan 

Tues- 26-Oct Away   TBD-Regional