Girls Training

Week of September 8th- September 14th 2025

Monday September 8th: Distance Run 6.0 - 7.0 Miles Groups Run-Pace assigned to each -To Miller Valley /  Basic Core Work

Tuesday September 9th: Quality Tempo Day @ The Loop  /  1 Mile Loops - Number of Loops Group dependent /  Basic Core Work

Wednesday September 10th: PQ Day: Interval Pace Driving Hills on Hank Aaron West crossing under Hwy 100 area/ Weight Room

Thursday September 11th: Recovery Day in Groups- Around State Fair/ WA   45 minutes - Weight Room

Friday September 12th:  Pre Race Run / Team Meal on Legacy Terrace / Details to come

Saturday September 13th:  Druckrey Cross Country Meet @ Grant Park South Milwaukee-  School Vans or Meet at Course                                                                                 8:00 am Course Opens / 9:30 am JV Girls / 10:55 am Girls Varsity / 12:20 pm Awards 

Sunday September 14th:   Off / Recovery Walk / Bike  / Stretch / Roll

Week of September 1st- September 7th 2025

Monday September 1st: Distance Run 6.0 - 6.5 Miles Groups Run-Pace assigned to each -To Am Fam Field /  Basic Core Work

Tuesday September 2nd:  Quality Tempo Day @ McCarty  /  1.5 Mile and 1 Mile  Groups #  Group dependent /  Basic Core Work

Wednesday September 3rd: Recovery Day in Groups-  Menomonee River Parkway-   45 minutes - Weight Room

Thursday September 4th:  Team Picture Day  / Meet on Parkway behind school /  Pre Race Run  

Friday September 5th:  Bulldog Meet @ McCarty Park:  4:00 pm JV Boys / 4:35 pm Varsity Girls / 5:05 pm Varsity Boys / 5:35 pm JVGirls / Family                                                 Picnic after the final race - Details to come /  Bus Time TBD (One-Way Bus)

Saturday September 6th:   On Own Recovery Day - 45 Plus Minutes

Sunday September 7th:   Off / Light Recovery Walk / Stretch / Roll

Week of October 7th - October 13th 2024

Saturday October 5th:     Off / Light Recovery Walk / Stretch / Roll 

Sunday October 6th:   5.5-6.5 Miles at your group V dot distance pace - Group distance will be shared in practice.

Monday October 7th: 800 Interval / 1600 Tempo Quality Day @ the McCarty Park -using Wisco Meet Course - Pace and Group dependent.

Tuesday October 8th:   Recovery Day in Groups-  Distance and Time is Group Dependent.   40-45 minutes - Upper Body Core / Team Meeting for

Thursday's WLHS Viking Invitational Cross Country Meet 

Wednesday October 9th: WLHS Grade School Cross Country Meet @ McCarty Park / Need Drivers / Pre Race Run @ McCarty / Strides 

Thursday October 10th:  WLHS Viking Invitational Cross Country Meet @ McCarty Park - 1:30 Departure - One Way Bus

                                                Race Times: 3:30 pm JV Girls / 4:05 pm JV Boys / 4:45 pm Varsity Girls / 5:20 pm Varsity Boys / 6:00 Awards

Friday October 11th:  Recovery Run 40-45 Minutes - Core Work Upon Completion

Saturday October 12th:     Off / Light Recovery Walk / Stretch / Roll

Sunday October 13th:  On Own Distance Day 6 Miles - If possible - Run with Team mate -  Woodland Conference Meet This Week!

Week of September 28th - October 6th 2024

Saturday September 28th:     Off / Light Recovery Walk / Stretch / Roll (Saturday and Sunday plans were switched from last week)

Sunday September 29th:   5.5-6.5 Miles at your group V dot distance pace - these can be shared if needed.

Monday September 30th: 1600 Tempo Quality Day @ the Loop - Pace and Loops group dependent.

Tuesday October 1st:   Recovery Day in Groups-  Distance and Time is Group Dependent.   40-45 minutes - Upper Body Core

Wednesday October 2nd: Pre Race Run / Strides / Classroom Meeting

Thursday October 3rd:  Terry Krawl Invitational at Heritage Trails Country Park Slinger - 2:00 Departure

Friday October 4th:  Recovery Run 40-45 Minutes - Core Work Upon Completion

Saturday October 5th:     Off / Light Recovery Walk / Stretch / Roll

Sunday October 6th:  On Own Distance Day 6 Miles - If possible - Run with Team mate -  Home Viking Invitational Meet This Week!

Week of September 23rd - September 29th, 2024

Monday September 23rd: Distance Run 6.0 - 6.5 Miles Groups Run-Pace assigned to each -To Am Fam Field /  Basic Core Work

Tuesday September 24th  Quality Day @ LaFollette 800's Tempo Plus Wild Card / #  Group dependent 

Wednesday September 25th: Recovery Day in Groups-  Distance and Time is Group Dependent.   40-45 minutes - Upper Body Core

Thursday September 26th:  PQ Speed Work Hills  at Mad dog and East Troy Hill - Warm up prior / Cool Down following 

Friday September 27th:  Recovery Run 40-45 Minutes - Core Work upon completion

Saturday September 28th:     On Own Distance Day 6 Miles - If possible - Run with Team mate -  No Meet This Week

Sunday September 29th:   Off / Light Recovery Walk / Stretch / Roll

Week of September 16th - September 22nd, 2024

Monday September 16th: Distance Run 5.5 - 6.5 Miles Groups Run-Pace assigned to each -To Hanson Golf Course Area / Basic Core Work

Tuesday September 17th  Quality Day @ Hank Aaron Trail EAST - Fartlek Run - 1 min off / 1 min on  -  Return Point - Group dependent 

Wednesday September 18th: Recovery Day in Groups-  Distance and Time is Group Dependent.   40-45 minutes - Upper Body Core

Thursday September 19th:  PQ Speed Work Hills  at Maddog Hill - Warm up prior / Cool Down following - Core Work upon completion

Friday September 20th:  Pre-Race Run plus Strides- Team meeting to discuss course and arrival time for Saturday's Meet

Saturday September 21st     WLHS Girls Team competes in Muskego Warrior Invite @ Lake Denoon Middle School 

Race times = 8:00 Course Opens,  JV Boys 9:00 am /  JV Girls 9:40 am

Varsity Boys 10:20 am / Varsity Girls 10:50 am / Awards 12:10 pm -  

Middle School Boys 11:20 am / Middle School Girls 11:45 am  

Sunday September 22nd:  Week of September 16th - September 22nd, 2024

Monday September 16th: Distance Run 5.5 - 6.5 Miles Groups Run-Pace assigned to each -To Hanson Golf Course Area / Basic Core Work

Tuesday September 17th  Quality Day @ Hank Aaron Trail EAST - Fartlek Run - 1 min off / 1 min on  -  Return Point - Group dependent 

Wednesday September 18th: Recovery Day in Groups-  Distance and Time is Group Dependent.   40-45 minutes - Upper Body Core

Thursday September 19th:  PQ Speed Work Hills  at Maddog Hill - Warm up prior / Cool Down following - Core Work upon completion

Friday September 20th:  Pre-Race Run plus Strides- Team meeting to discuss course and arrival time for Saturday's Meet

Saturday September 21st     WLHS Girls Team competes in Muskego Warrior Invite @ Lake Denoon Middle School 

Week of September 9th - September 15th, 2024

Monday September 9th:  Distance Run 5.5 - 6.5 Miles Groups Run- Pace assigned to each - Down Hank Aaron West - Basic Core Work

Tuesday September 10th  800 / 1000  Interval Run Loops Quality Day @ LaFollette Park -- 4-5 x  group dependent 

Wednesday September 11th: Recovery Day in Groups-  Distance and Time is group dependent.   40-45 minutes - Upper Body Core

Thursday September 12th:  PQ Speed Work Day - 150 Repeats on Track - Core Work upon completion

Friday September 13th:  Pre-Race Run plus Strides- Team meeting to discuss course and arrival time for Saturday's Meet

Saturday September 14th:     WLHS Girls Team competes in South Milwaukee Rocket Invite @ Grant Park 

Race times = 8:00 Course Opens,  JV Girls 9:30 am /  Varsity Girls 10:55 am / Awards 12:20 pm -   

Sunday September 15th:  Light Recovery Walk / Stretch / Bike

Week of September 2nd - September 8th, 2024

Monday September 2nd:  Labor Day Distance Run 5.5 - 6 Miles Distance HYF Pace Plus Basic Core Work  9:00 am-10:30 am @ WLHS if athletes are available and are in town. 

Tuesday September 3rd:   1600 Tempo Run @ McCarty Park - All athletes will preview the course for the Bulldog and 1600 Tempo x3

Wednesday September 4th: Recovery Day in Groups-  Distance and Time is Group Dependent.   40 plus minutes - Upper Body Core

Thursday September 5th:  Picture Day / Pre-Race Run plus Strides

Friday September 6th: West Allis Central Bulldog Meet @ McCarty Park 

   First official XC meet

1. • West Allis Central Bulldog Invite on Friday, September 6 at McCarty Park

   • Race times = 4:00 (JVB), 4:35 (VG), 5:05 (VB), 5:35 (JVG)

   • there will be a family picnic to follow the awards ceremony

   Family Picnic

1. • will follow the awards ceremony of the Bulldog Invite

   • the WiscoXC program will provide the ham, rolls, and lemonade

   • Freshmen bring chips

   • Sophomores bring salads, jellos, etc...

   • Juniors bring cookies, brownies, etc...

   • Seniors bring anything from above

Saturday September 7th: How You Feel - On Own Run Day -   4-5 Miles -

Sunday September 8th: Off Day

Week of August 26th - September 1st, 2024

Monday August 26th: Controlled Day due to Heat -  4x "Group Loops" of 10 Minutes each. Always returning to WLHS for water and check / 

                                         Plus Basic Core Work - Inside WLHS  

Tuesday August 27th: 800 Interval / 1200 Tempo Work at Pettit - Inside due to heat.   

Wednesday August 28th: Recovery Day in Groups-  Distance and Time is Group Dependent.   35-45 minutes - Plus Upper Body Coreplus strides

Thursday September 29th:  All Distance Day - Partner or Groups - Distance and Time is Group Dependent-  5-6 Miles  General Core

Friday August 30th: Run down Honey Creek Parkway stopping for Hill Runs at Dewey Hill / 72nd Street / 68th Street

Saturday August 31st: How You Feel - On Own Run Day -   5-6 Miles - 

Sunday September 1st: Off Day

Monday September 2nd: Labor Day Morning 9:00 am - 11:00 am / If athletes are in town - we will meet at WLHS for our weekly distance run.  We will have our first meet on Friday  September 6th - West Allis Bulldog Cross Country Meet @ McCarty Park.