WWRC

This page will be devoted to the Wisco Winter Running Club (WWRC) that runs from January through March.  The WWRC is designed to help the distance runners get properly prepared for the Track & Field season.  

2025

Week 9  March 3-9

Monday - Distance run of 6-8 miles / 40-60 min / core work

Tuesday - Distance run of 5-7 miles / 6 strides

Wednesday - Pettit workout / hybrid tempo & repeat = 6-7 mi

Thursday - Distance run of 4-6 miles

Friday - Distance run of 4-6 miles

Saturday - Distance run of 4-6 miles 

Sunday - Off

Totals = 34-40 miles / 6 days

Week 8  February 24 - March 2

Monday - Pettit workout / hybrid tempo & repeat = 6-7 mi

Tuesday - Distance run of 5-7 miles / 35-50 min / core work

Wednesday - Distance run of 6-7 miles / 40-50 min / 5-6 strides

Thursday - Track workout / 5 x 300 Repeat

Friday - Recovery run of 4-5 miles / 30-35 min / Ultimate Fbee or Fball

Saturday - Winter Wisco Mile 

Sunday - Off

Totals = 34-40 miles / 6 days

Week 7  February 17-23

Monday - Pettit workout / hybrid tempo & repeat = 6-7 mi

Tuesday - Distance run of 5-7 miles / 35-50 min / core work

Wednesday - Distance run of 6-7 miles / 40-50 min / 5-6 strides

Thursday - Pettit workout / 4-5 sets of 200-200-543 Repeat

Friday - Recovery run of 4-5 miles / 30-35 min / Ultimate Fbee or Fball

Saturday - Recovery run of 5-7 miles / 35-50 min 

Sunday - Off

Totals = 34-40 miles / 6 days

Week 6  February 10-16

Monday - Pettit workout / 3 mi warmup, 3 x 1 mi tempo, 1 mi cooldown

Tuesday - Distance run of 5-7 miles / 35-50 min / core work

Wednesday - Distance run of 5-7 miles / 35-50 min / 5-6 strides

Thursday - Distance run of 4-6 miles / 30-40 min

Friday - Pettit Test Run = 1 or 2 mileRecovery run of 4 miles / 30 min / Ultimate Fbee or Fball

Saturday - Recovery run of 4 miles / 30 min 

Sunday - Off

Totals = 33-38 miles / 6 days

Week 5  February 3-9

Monday - Distance run of 6-8 mi / 35-50 min / core work

Tuesday - Pettit workout / 3 mi warmup, 3 mi tempo, 1 mi cooldown

Wednesday - Distance run of 5-7 miles / 35-50 min / 5-6 strides / core work

Thursday - Distance run of 4-6 miles / 30-40 min

Friday - Pettit workout / 8-10 * 400 = 5-6 mi

Saturday - Recovery run of 4 miles / 30 min 

Sunday - Off

Totals = 30-34 miles / 6 days

Week 4  Jan 26 - February 2

Monday - Colorado Run / 3 mi warmup, 3 mi tempo, 1 mi cooldown = 6-7 mi

Tuesday - Distance run of 5-7 mi / 35-50 min / core work

Wednesday - Distance run of 5-7 miles / 35-50 min / 5-6 strides / core work

Thursday - Fartlek or Track workout / 4 sets of 200-200-600 = 5-6 mi

Friday - Recovery run of 4 miles / 30 min / Ultimate Fbee or Fball

Saturday - makeup run or Off

Sunday - Off

Totals = 30-34 miles / 5 days

Week 3 January 20-26

Monday - Pettit workout = 6 mi

Tuesday - Distance run of 5-6 mi / 35-42 min / core work

Wednesday - Distance run of 6-7 miles / 42-50 min / 5-6 strides / core work

Thursday - Pettit workout / 4-5 x 900I = 5-6 mi

Friday - Recovery run of 4 miles / 30 min / Ultimate Fbee or Fball

Saturday - makeup run or Off

Sunday - Off

Totals = 27-32 miles / 5 days

Week 2 January 13-19

Monday - Pettit workout / 3 mi warmup, 2 mi tempo, 4x200, 1 mi cooldown

Tuesday - Distance run of 5-6 miles / 35-42 min / core work

Wednesday - Distance run of 4-5 miles / 30-35 min / 5-6 strides / core work

Thursday - Pettit workout / 3-5 sets of 200R-200R-400R = 5 mi

Friday - Recovery run of 4 miles / 30 min / Ultimate Fbee or Fball

Saturday - makeup run or Off

Sunday - Off

Totals = 25-28 miles / 5 days

Week 1 January 6-12

Monday - Distance run of 5 miles / 35+ min

Tuesday - Distance run of 4-5 miles / 30-35 min / core work

Wednesday - Distance run of 4-5 miles / 30-35 min / 5-6 strides / core work

Thursday - Pettit Center track workout / 2 sets of 900T-900T-200R-200R = 5 mi

Friday - Recovery run of 4 miles / 30 min / Ultimate Fbee or Fball

Saturday - makeup run or Off

Sunday - Off

Totals = 22-25 miles / 5 days

2024

Week 8 February 26 - March 2

Monday - Distance run of 6-7 miles + 10 strides

Tuesday - Track workout 5-6 x 800 (interval) = 6-7 miles

Wednesday - Recovery run of 6-7 miles

Thursday - Distance run of 5-7 miles

Friday - Preparation run of 4-5 miles + 10 strides

Saturday - Winter Wisco Mile

Sunday - Off

Totals = 35-40 miles / 6 days

Week 7 February 19-25

Monday - Distance run of 6-8 miles

Tuesday - Track workout 4-5 x 1200 (tempo) = 6-7 miles

Wednesday - Recovery run of 6-7 miles

Thursday - Track workout 4-5 sets of 200-200-400 (Repeat) = 6 miles

Friday - Recovery run of 5 miles / Ultimate frisbee or Snow football

Saturday - Distance run of 5-7 miles

Sunday - Off

Totals = 35-40 miles / 6 days

Week 6 February 12-18

Monday - Distance run of 7-8 miles

Tuesday - Recovery run of 5-6 miles / core work

Wednesday - TEST RUN Tbd @ Pettit = 6-7 miles

Thursday - Recovery run of 6-7 miles

Friday - Recovery run of 5 miles / Ultimate frisbee or Snow football

Saturday - Distance run of 5-7 miles

Sunday - Off

Totals = 35-38 miles / 6 days

Week 5 February 5-11

Monday - Track workout 3 x 1600 (fartlek) = 6-7 miles

Tuesday - Recovery run of 5-6 miles / core work

Wednesday - Distance run of 6-7 miles

Thursday - Track workout / 3 sets 3x400 T-I-R = 5-6 miles

Friday - Recovery run of 4 miles / Ultimate frisbee or Snow football

Saturday - Distance run of 5-7 miles

Sunday - Off

Totals = 35+ miles / 6 days

Week 4 Jan 29 - February 4

Monday - Pettit Center track workout / 4 x 3 lapper (300-143) = 7 miles

Tuesday - Recovery run of 6-7 miles / core work

Wednesday - Distance run of 6-7 miles

Thursday - Pettit Center track workout / 4-5 x 600I-200R = 5-6 miles

Friday - Recovery run of 4 miles / Ultimate frisbee or Snow football

Saturday - makeup run or Off

Sunday - Off

Totals = 30-33 miles / 5 days

Week 3 January 22-28

Monday - Pettit Center track workout / 3-4 x 4 lapper at Tempo pace = 7 miles

Tuesday - Recovery run of 5-6 miles / core work

Wednesday - Distance run of 6-7 miles

Thursday - Pettit Center track workout / 4 x 800I + 2 x 400R = 5-6 miles

Friday - Recovery run of 4 miles / Ultimate frisbee or Snow football

Saturday - makeup run or Off

Sunday - Off

Totals = 28-31 miles / 5 days

Week 2 January 15-21

Monday - Off or longer distance run of 6 miles / 45+ min

Tuesday - Pettit Center track workout / 4-5 x 3 lapper at Tempo pace = 6 miles

Wednesday - Distance run of 4-5 miles / lower strength work

Thursday - Pettit Center track workout / 4-5 sets of 200-200-400 at Repeat pace = 6 miles

Friday - Recovery run of 4 miles / Ultimate frisbee or Snow football

Saturday - makeup run or Off

Sunday - Off

Totals = 25-27 miles / 5 days

Week 1 January 8-14

Monday - Long distance run of 5 miles / 35+ min

Tuesday - Recovery run of 4 miles / 30+ min / strides / upper strength work

Wednesday - Distance run of 4-5 miles / lower strength work

Thursday - Pettit Center track workout / 2 sets of 900T-900T-200R-200R

Friday - Recovery run of 4 miles / Ultimate frisbee or Snow football

Saturday - makeup run or Off

Sunday - Off

Totals = 23 miles / 5 days