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