Be Smart... dress the part!

• When dressing to run in cold weather, the rule of thumb is to add 10 to 20 degrees to the outside temperature to calculate your running temperature.  Example:  If it's 35 degrees out, dress as though you planning on running in 45-55 degree weather.  
• You should also take the wind-chill factor into consideration. When winds are present, look at the “feels like” temperature to determine what to wear. For example, if the outside temp is 40 degrees, but the real feel is reported to be 30 degrees because of the wind chill, you’ll want to add 10 to 20 degrees to the lower temp.
• On windy, cold days, try to run into the wind on your way out and have the wind at your back on your return. It’s best to avoid running into the wind when you are wet and sweaty because you will get a chill very quickly.

Winter Training is Here!

It's that time of year again!  Time to shake off the holiday sluggishness, and use this cool and crisp weather to physically and mentally push yourself in preparation for our up-coming seasons.

Why do we do it?

 We know it can get cold... really cold... like really, really, really cold.  We live in Wisconsin.  Running in the cold can lead us to a million and one excuses. "It might be icy."  "Maybe it will be warmer tomorrow."  "It's so windy!"  While maybe these are all true statements, the fact of the matter is, running when we don't want to mentally prepares us to be tough.  If you can fight the elements and  get over the excuses, you can fight harder, run faster, and achieve more when it comes time to race.     

Dress for Success Chart

• 60+ degrees: Tank top and shorts
• 50–59 degrees: Short sleeve tech shirt and shorts
• 40–49 degrees: Long sleeve tech shirt, shorts or tights, gloves (optional), headband/hat to cover ears (optional)
• 30–39 degrees:  Long sleeve tech shirt, shorts or tights, gloves, and headband/hat to cover ears
• 20–29 degrees: Two shirts layered—a long sleeve tech shirt and a short sleeve tech shirt or long sleeve shirt and jacket—tights, gloves, and headband/hat to cover ears
• 10–19 degrees: Two shirts layered, tights, gloves or mittens, headband/hat, and windbreaker jacket/pants
• 0–9 degrees: Two shirts layered, tights, windbreaker jacket/pants, mittens, headband/hat, ski mask to cover face

Winter Training Workouts

ALWAYS WARM UP FIRST

Don't skimp on this!  Warm up indoors initially to prepare muscles.  Going out into the cold without properly warming up will make muscles stiff and more prone to injury.  

Distance Sample Warm Up

• shin-work walks
• 5-way directional lunges
• 10 fire hydrants
• 10 donkey kicks
• 100 multi-directional ankle bounces

Start Off Easy

Rewarm Up Before Any Intensity

• Hip swings
• Dynamic movements​​

BE HONEST WITH YOURSELF

We all need a break.  Some of us a physical break from the sport, others mental.  Some of our breaks have been longer than others.  Don't do too much too soon if you haven't been running regularly.  Less is more when looking at injury prevention.

Strength
The beauty of off-season training is that it's a GREAT time to build strength, as our focus is gaining and maintaining fitness, no so much increasing speed and intensity. Translation?  Use this time to get STRONGER!  A stronger body prevents injury, creates better form, and generates more power and speed.


​Week 1 Sample Workout

• 5 days a week
• 4 x 20-30 min easy runs  
• 1 x 20-30 min progressive run

Week 1 Sample Strength Workout

• 3 days a week
• 3 sets of
  • 1:00 plank
  • 5 push ups
  • 1:00 Russian Twist
  • 5 push ups
  • :30 side plank (each side)
  • 5 push ups
  • 1:00 crunchy frogs

********************************
Week 2 Sample Workout

• 5 days a week
• 3 x 20-30 min easy runs  
• 1 x 20-30 min progressive run
• 1 X 40 min
  • 11 min easy warm up
  • 6 x1 min hard with 2 min easy recovery
  • 11 min easy cool down

​
Week 2 Sample Strength Workout

• 3 days a week
• Days 1 and 3
• 3 sets of
  • 1:00 high/regular plank
  • 1:00 running V-sits
  • 1:00 walking lunges
  • 1:00 mountain climbers
• Day 2
  • AMRAP (as many reps as possible) 
  • 8 min total
    • 10 pushups
    • 10 bicycle crunches
    • 10 stationary lunges
    • 10 straight leg raises (Don't let your feet touch the floor)

********************************
Week 3 Sample Workout

• 5 days a week
• 3 x 25-35 min easy runs  
• 1 x 25-35 min progressive run
• 1 X 45 min
  • 10 min easy warm up
  • 7 x1:30 min hard with 2 min easy recovery
  • 10 min easy cool down

​
Week 3 Sample Strength Workout

• 3 days a week
• Days 1 and 3
• 3 sets of
  • 1:10 high/regular plank
  • 1:00 wall sits
  • 1:00 Russian Twists
  •  20 push ups
• Day 2
  • AMRAP (as many reps as possible) 
  • 8 min total
    • 20 mountain climbers
    • 20 full sit ups
    • 10 squats
    • 10 push ups

********************************
Week 4 Sample Workout

• 5 days a week
• 3 x 25-35 min easy runs  
• 1 x 30-40 min progressive run
• 1 X 45 min
  • 10 min easy warm up
  • 25 min of running with 15 x 1min sprints
  • 10 min easy cool down

​
Week 4 Sample Strength Workout

• 3 days a week
• Days 1 and 3
• 3 sets of
  • 1:10 high/regular plank
  • :30 hallow hold
  • 1:00 bicycle crunches
  •  20 stationary lunges
• Day 2
  • AMRAP (as many reps as possible) 
  • 8 min total
    • 20 mountain climbers
    • 20 full sit ups
    • 10 squats
    • 10 push ups

********************************
Week 5 Sample Workout

• 5 days a week
• 3 x 30-35 min easy runs  
• 1 x 35-45 min progressive run
• 1 X 45 min
  • 10 min easy warm up
  • 25 min of running with 15 x 1min sprints
  • 10 min easy cool down

​
Week 5 Sample Strength Workout

• 3 days a week
• Days 1 and 3
• 3 sets of
  • 1:10 high/regular plank
  • :30 side planks
  • 1:00 slow Russian Twist
  •  1:00 heel taps
• Day 2
  • AMRAP (as many reps as possible) 
  • 8 min total
    • 20 crunches
    • 20 dead bugs
    • 10 push ups
    • 10 burpees

********************************
Week 6 Sample Workout

• 5 days a week
• 3 x 30-35 min easy runs  
• 1 x 35-45 min progressive run
• 1 X 50 min
  • 10 min easy warm up
  • 10 x 2 min hard with 1 min recovery
  • 10 min easy cool down

​
Week 6 Sample Strength Workout

• 3 days a week
• Days 1 and 3
• 3 sets of
  • 1:10 high/regular plank
  • :30 hollow hold
  • 1:00 inverted crunches
  •  1:00 wall sits
• Day 2
  • AMRAP (as many reps as possible) 
  • 8 min total
    • 10 push ups
    • 20 bicycle crunches
    • 10 stationary lunges
    • 20 mountain climbers

********************************
Week 7 Sample Workout

• 5 days a week
• 3 x 30-35 min easy runs  
• 1 x 40-45 min progressive run
• 1 X 50 min
  • 10 min easy warm up
  • 30 min with 20 x 1 min sprints
  • 10 min easy cool down

​
Week 7 Sample Strength Workout

• 3 days a week
• Days 1 and 3
• 3 sets of
  • 1:10 high/regular plank
  • :30 bear plank
  • 1:00 scissors kick
  • 1:00 crunchy frog
• Day 2
  • AMRAP (as many reps as possible) 
  • 8 min total
    • 10 clam shells right side
    • 20 pulsed crunches
    • 10 clam shells left side
    • 10 push ups

********************************
Week 8 Sample Workout

• 5 days a week
• 3 x 30-35 min easy runs  
• 1 x 40-50 min progressive run
• 1 X 45 min
  • 10 min easy warm up
  • 7 x 2:00 hard with 3:00 recovery
  • 10 min easy cool down

​
Week 8 Sample Strength Workout

• 3 days a week
• Days 1 and 3
• 3 sets of
  • 1:10 high/regular plank
  • :30 pulsating crunch
  • 1:00 Russian Twist
  • 1:00 Running V-sits
• Day 2
  • AMRAP (as many reps as possible) 
  • 8 min total
    • 10 donkey kicks right side
    • 20 mountain climbers
    • 10 donkey kicks left side
    • 10 push ups

********************************​
Week 9 Sample Workout

• 5 days a week
• 3 x 30-35 min easy runs  
• 1 x 40-50 min progressive run
• 1 X 50 min
  • 10 min easy warm up
  • 10 x 2 min hard with 1 min recovery
  • 10 min easy cool down​

Week 9 Sample Strength Workout

• 3 days a week
• Days 1 and 3
• 3 sets of
  • 1:10 high/regular plank
  • :30 hollow hold
  • :30 side plank (both sides)
  • 1:00 inverted plank
• Day 2
  • AMRAP (as many reps as possible) 
  • 8 min total
    • 10 burpees
    • 10 stationary lunches right side
    • 10 mountain climbers
    • 10 stationary lunges left side

********************************Week 10 Sample Workout

• 5 days a week
• 3 x 30-35 min easy runs  
• 1 x 45-50 min progressive run
• 1 X 50 min
  • 10 min easy warm up
  • 30 min with 15 x 1:30 sprints 
  • 10 min easy cool down​

Week 10 Sample Strength Workout

• 3 days a week
• Days 1 and 3
• 3 sets of
  • 1:10 high/regular plank
  • :60 bear plank
  • 100s
  • :60 heel taps
• Day 2
  • AMRAP (as many reps as possible) 
  • 8 min total
    • 10 push ups
    • 20 bicycle crunches
    • 10 push pus
    • 20 crunchy frogs

********************************
Week 11 Sample Workout

• 5 days a week
• 3 x 30-35 min easy runs  
• 1 x 45-50 min progressive run
• 1 X 50 min
  • 10 min easy warm up
  • 10 x 2 min hard with 1 min recovery
  • 10 min easy cool down​

Week 11 Sample Strength Workout

• 3 days a week
• Days 1 and 3
• 3 sets of
  • 1:10 high/regular plank
  • :30 hollow hold
  • 1:00 Running V sits
  • :30 side plank (each side)
• Day 2
  • AMRAP (as many reps as possible) 
  • 8 min total
    • 15 stationary lunges right leg
    • 15 sit ups
    • 15 stationary lunges left leg
    • 15 push ups

COOL DOWN & RECOVERY

Stop rolling your eyes and start rolling your legs!  If you haven't been running, you will be sore.  If you have been running, you will be sore.  Either way, you need to cool down properly, roll, stretch, and rest.

Proper Cooldown and Recovery

• Joint mobility!  Do it! Head to toe deliberate movement.
• 5 rotations each side above the waist
• 10 rotations each side below the waist  

Rollin', Rollin', Rollin' 

• Take time to foam roll
• Take time to stick roll
• Take time to roll your feet with a lacrosse ball

Stretching

• Don't static stretch right after your workouts, as muscles are fatigued and more prone to injury.
• Allow your body time to rest.  Static stretch muscles after a warm shower or before bed.  
• Play special attention to 
  • Calves
  • Hamstrings
  • Quads
  • Hips
  • Don't neglect your upper body as well