Indoor Track 2023
- 2023 Indoor Track General Info
- Monday evening 8 PM pm at Recreation Centre / rink track (or Community Centre / Fieldhouse track if Rec Centre track is closed)
- Thursday evening 8 PM pm at Recreation Centre
Training Week of Mar 13
Aim for at least 3-4 runs per week. The most important days are Mon, Thu and Long Run Day (Sat or Sun – up to you)!
The recovery between intervals is always 1 lap easy jog, unless otherwise specified.
mon | tue | wed | thu | fri | sat | sun |
15 min warmup. 1 set of (600, 200, 200) – 1 lap slow jog recovery between each. Then 4 x 100 m sprints. 10 min cooldown. | Time trial or 30 min easy | Rest | 1 set of (400, 400 200) with 2 min standing rest in between each | Rest | ACAC Indoor Track Championship – Day 1 | ACAC Indoor Track Championship – Day 2 |
Fall Cross Country Training
Cross Country Running Workout Days & Times
We meet at the “Augustana Creek (between Founder’s Hall and the Classroom Building)”.
3 Week Term (Aug 25 – Sep 13)
- Mon – Thu 12:15 – 1:30
- Saturday – race/time trial or individual workout
- Sunday – individual long run
11 Week Term (Sep 19 – Nov 12)
- Mon – 5:30 – 6:30
- Tue – 4:15 – 5:30
- Wed – 5:45 – 7:00
- Thu – 4:15 – 5:30
- Saturday – race/time trial or individual workout
- Sunday – individual long run
Cross Country Training Information
These two documents describe the types of running we do, and you will also find helpful tips in here.
Form Drills
Here are some great form drills we are incorporating into our training regimen this fall. The ones recommended are as follows (view the video to see how they are done):
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