Summer Training 2022

 Summer Running @ Memorial
(Jefferson Parking Lot) - 8:00am

SUMMER RUNNING CAMPS

June 24th - 26th - Luther Distance Running Camp

July 6th - 10th - UW-Madison Camp of Champions (week 1)

July 10th - 14th - UWSP Middle/Long Distance Camp

July 10th - 14th - Univ of Minnesota Cross Country Camp

July 11th - 14th - MMC Summer Distance Camp

July 12th - 16th - UW-Madison Camp of Champions (week 2)

July 17th - 21st - UWW Cross Country Camp

July 17th - 21st - UWEC Cross Country Camp

July 17th - 21st - Central Wisconsin Cross Country Camp

July 24th - 28th - Wartburg College Cross Country Camp

August 1st - 4th - UWO Cross Country Camp

SUMMER RACING OPTIONS

Wisconsin Track Club Summer Series - June 16th, 23rd, July 7th, 14th, & 23rd

June 18th - Hot2Trot Half Marathon/5k
June 25th - Prairie Chase 5k/10k

July 9th - Fitchburg Festival of Speed 5k

July 10th - Verona Day at the Races 5k

July 28th - Full Moon Run 5k

July 30th - Waunafest 10 Mile/5k

August 13th - No Fear All Fun 5k

Get Signed Up Today

Take a Teammate with You!

Winter Running 2021

Winter Running Notes and Guidelines

The Off-Season is when GOOD teams become GREAT teams…what will we be?

It is important to take care of oneself…we must prevent illness and injury

o Follow social distancing and masking guidelines

o Run on soft surfaces whenever possible (grass, gravel, woodchips, etc)

o Make sure you have new shoes that are not worn down
o STRETCH frequently and ice when needed
o The healthier you can keep your body the more you can do in training

Take proper precautions when exercising outside during cold weather
o Be careful of slippery conditions and wear clothes that make you easily visible
o When running on a cold windy day, run into the wind first and return with the wind at your back
o Wear plenty of warm clothes in layers, you can take layers off if you get too warm

Winter Speed & Strength Training 

Access JMM Google Classroom
-Yoga & Injury Prevention options available too

Need some ideas for running --> CHECK THIS OUT

Fall Running

FALL RUNNING
Follow the health guidelines!
Get out & RUN but be safe and smart about it

Need some guides on how much to run...CHECK THIS OUT

RACE OPTIONS

Fall Trail Running Series (Various Madison Area locations)- Sept 5th, 12th, 16th, 19th Oct 3rd, 10th, 17th, 24th

The Ranger (UW-Parkside) - Oct 3rd

WI USATF Cross Country (UW-Parkside) - Nov 1st

WHAT ELSE TO DO
Exercise and lifting outside of daily running is encouraged but should NOT replace running.
To become a better runner, one must RUN this can be completed 5 - 7 days a week.
The off-season is a great time to strength train, improve core strength, and do upper body conditioning.
Core and strength drills can be completed 2 - 3 days a week
Speed and agility drills can be completed 2 - 3 days a week
Flexibility & yoga drills can be completed 1 - 2 days a week
Mix & match your strength, speed, and flexibility drills throughout the week with your running schedule.

STAY HEALTHY
Follow state/county/city guidelines for social distancing and hand washing
It is important to take care of one’s body … we must prevent injury
Run on soft surfaces whenever possible (grass, gravel, woodchips, etc)
Make sure you have new shoes that are not worn down (replace old trainers!)
STRETCH frequently and ice when needed
Take proper precautions when exercising during warm weather
Go out for runs early in the morning or later in the evening to avoid the hottest part of the day
Drink plenty of fluids (water before runs/water and sports drinks after runs)
Dress appropriately – protect skin from sun exposure but be aware of overheating
Let someone know where you are going

Record Your Mileage

Virtual Videos - Quarantine Time Fillers

Looking for something to watch while your self isolating...here are some recommendations

Bowerman Track Club (Professional runners)
- Race recaps like CHRIS SOLINSKY SETS AMERICAN 10,000m RECORD
- At home exercises like UPPER BODY ROUTINE FOR RUNNERS

Footlocker Championships (National High School Championship Race)
- Full 2019 Boys Championship race - HERE
- Full 2016 Boys Championship race (Finn Gessner of Madison LaFollette competes) - HERE
- Full 2014 Boys Championship race (Olin Hacker of Madison West competes) - HERE
- Full 2013 Boys Championship race (Ryan Kromer of Hudson competes) - HERE

NCAA 2018 Men's NCAA Championships - Hosted in Madison, WI

WIAA State Cross Country Course Preview

Summer Running

SUMMER RUNNING
This summer will be unusual....follow the health guidelines!
Get out & RUN but be safe and smart about it

Need some guides on how much to run...CHECK THIS OUT

WHAT ELSE TO DO
Exercise and lifting outside of daily running is encouraged but should NOT replace running.
To become a better runner, one must RUN this can be completed 5 - 7 days a week.
The off-season is a great time to strength train, improve core strength, and do upper body conditioning.
Core and strength drills can be completed 3 - 4 days a week
Speed and agility drills can be completed 3 - 4 days a week
Flexibility & yoga drills can be completed 3 - 4 days a week
Mix & match your strength, speed, and flexibility drills throughout the week with your running schedule.

STAY HEALTHY
Follow state/county/city guidelines for social distancing and hand washing
It is important to take care of one’s body … we must prevent injury
Run on soft surfaces whenever possible (grass, gravel, woodchips, etc)
Make sure you have new shoes that are not worn down (replace your track trainers!)
STRETCH frequently and ice when needed
Take proper precautions when exercising during warm weather
Go out for runs early in the morning or later in the evening to avoid the hottest part of the day
Drink plenty of fluids (water before runs/water and sports drinks after runs)
Dress appropriately – protect skin from sun exposure but be aware of overheating
Let someone know where you are going

Record Your Mileage

Winter Running

Winter Running Notes and Guidelines

The Off-Season is when GOOD teams become GREAT teams…what will we be?

A training group will meet at Memorial H.S. (in art hallway) at 3:45pm every T,W,R,F 

o This is NOT required and is open to anybody
o On days there is not running, there will be lifting or cross training going on

It is important to take care of one’s legs…we must prevent injury
o Run on soft surfaces whenever possible (grass, gravel, woodchips, etc)
o Make sure you have new shoes that are not worn down
o STRETCH frequently and ice when needed
o The healthier you can keep your body the more you can do in training

Take proper precautions when exercising outside during cold weather
o Be careful of slippery conditions and wear clothes that make you easily visible
o When running on a cold windy day, run into the wind first and return with the wind at your back
o Wear plenty of warm clothes in layers, you can take layers off if you get too warm

Winter Speed & Strength Training 
Afternoon workout option will meet T, W, R (Already going)

Workouts begin promptly at 3:50pm and generally finish by 5:20pm
Meet in the Lower Weight Room Hallway

Morning workout option will meet M, W, Sa (Begins Jan 6th) 
Workouts begin promptly at 6:45am and generally finish by 7:45am
Meet at Court 4 in the Fieldhouse

Workouts will begin with a group warm-up followed by weight training and agility/speed drills
Each workout will include Speed, Agility, and Core Training - a rotation of activities that include Ab work, Plyometrics, Agility Ladders, and Med Ball work.

Questions??
Contact Coach Frontier in the photo lab about PM sessions
Contact Coach Slempkes in the dean's office about AM sessions

Summer Running

SUMMER RUNNING
Meet at Memorial H.S. (in Jefferson parking lot) at 8:00 a.m. every M – F starting June 17th
Saturday runs will meet at Military Ridge Trail (in Verona) at 8:00am starting June 15th
Afternoon runs will meet at Elver Park at 4:30pm starting July 1st
Runs are open to anybody and everybody (bring a friend)
There will always be someone to run with at these times

WHAT ELSE TO DO
Exercise and lifting outside of daily running is encouraged but should NOT replace running.
To become a better runner, one must RUN.
The off-season is a great time to strength train, improve core strength, and do upper body conditioning.
Lifting will be offered at Memorial HS (Mon - Thurs)
Core and strength drills should be completed 3 days a week
Speed and agility drills can be completed up to 4 days a week
Yoga class offered at Memorial HS (Mon and/or Thurs)

STAY HEALTHY
It is important to take care of one’s body … we must prevent injury
Run on soft surfaces whenever possible (grass, gravel, woodchips, etc)
Make sure you have new shoes that are not worn down (replace your track trainers!)
STRETCH frequently and ice when needed
Take proper precautions when exercising during warm weather
Go out for runs early in the morning or later in the evening to avoid the hottest part of the day
Drink plenty of fluids (water before runs/water and sports drinks after runs)
Dress appropriately – protect skin from sun exposure but be aware of overheating
Always run w/someone whenever possible (or let someone know where you are going)

Record Your Mileage

Add Your Name, Grade, & Mileage

What can YOU do to IMPROVE?

SUMMER RUNNING CAMPS

July 8th - 12th - Luther Distance Running Camp

July 8th - 12th - UWSP Middle/Long Distance Camp

July 16th - 19th - MMC Summer Distance Camp

July 15th - 19th - Univ of Minnesota Cross Country Camp

July 15th - 20th - UWW Cross Country Camp

July 15th - 19th - UWEC Cross Country Camp

July 15th - 19th - UWO Cross Country Camp

July 16th - 21st - UW-Madison Camp of Champions (week 1)

July 22nd - 26th - Wartburg College Cross Country Camp

July 22nd - 27th - Central Wisconsin Cross Country Camp

July 23rd - 28th - UW-Madison Camp of Champions (week 2)

July 25th - 28th - St. Norbert Middle Distance/Distance Camp

CHOOSE YOUR OWN ADVENTURE

SUMMER RUNNING OPTIONS

June 2nd - Mooovin 5k

June 11th - August 10th (M-F) - Summer Running @ JMM - 8:00am

June 16th - Hot2Trot Half Marathon/5k

Wisconsin Track Club Summer Series

July 26th - Full Moon Run 5k

July 28th - Waunafest 10 Mile/5k

Winter Running

Winter Running Notes and Guidelines

The Off-Season is when GOOD teams become GREAT teams…what will we be?

A training group will meet at Memorial H.S. (in art hallway) at 3:45pm every T,W,R,F 

o This is NOT required and is open to anybody
o On days there is not running, there will be lifting or cross training going on

It is important to take care of one’s legs…we must prevent injury
o Run on soft surfaces whenever possible (grass, gravel, woodchips, etc)
o Make sure you have new shoes that are not worn down
o STRETCH frequently and ice when needed
o The healthier you can keep your body the more you can do in training

Take proper precautions when exercising outside during cold weather
o Be careful of slippery conditions and wear clothes that make you easily visible
o When running on a cold windy day, run into the wind first and return with the wind at your back
o Wear plenty of warm clothes in layers, you can take layers off if you get too warm

MILEAGE LOG
Add your name & mileage

Winter Speed & Strength Training 
Afternoon workout option will meet T, W, R 

Workouts begin promptly at 3:50pm and generally finish by 5:20pm
Meet in the Lower Weight Room Hallway

Morning workout option will meet M, W, F 
Workouts begin promptly at 6:30am and generally finish by 7:30am
Meet at Court 4 in the Fieldhouse

Workouts will begin with a group warm-up followed by weight training and agility/speed drills
Each workout will include Speed, Agility, and Core Training - a rotation of activities that include Ab work, Plyometrics, Agility Ladders, and Med Ball work.

Questions??
Contact Coach Frontier in the photo lab about PM sessions
Contact Coach Slempkes in the dean's office about AM sessions

Run for Your Life

SUMMER RUNNING
Meet at Memorial H.S. (in Jefferson parking lot) at 8:00 a.m. every M – F starting June 12th
Saturday runs will meet at Military Ridge Trail (in Verona) at 8:00am starting June 17th
Afternoon runs will meet at 4:30pm starting July 3rd - location TBD
Runs are open to anybody and everybody (bring a friend)
There will always be someone to run with at these times

WHAT ELSE TO DO
Exercise and lifting outside of daily running is encouraged but should NOT replace running.
To become a better runner, one must RUN.
The off-season is a great time to strength train, improve core strength, and do upper body conditioning.
Core and strength drills should be completed 3 days a week
Speed and agility drills can be completed up to 4 days a week

STAY HEALTHY
It is important to take care of one’s body … we must prevent injury
Run on soft surfaces whenever possible (grass, gravel, woodchips, etc)
Make sure you have new shoes that are not worn down (replace your track trainers!)
STRETCH frequently and ice when needed
Take proper precautions when exercising during warm weather
Go out for runs early in the morning or later in the evening to avoid the hottest part of the day
Drink plenty of fluids (water before runs/water and sports drinks after runs)
Dress appropriately – protect skin from sun exposure but be aware of overheating
Always run w/someone whenever possible (or let someone know where you are going)

Record Your Mileage

Add Your Name, Grade, & Mileage

Summer Running

SUMMER RUNNING
Meet at Memorial H.S. (in Jefferson parking lot) at 8:00 a.m. every M – F starting June 13th
Saturday runs will meet at Military Ridge Trail (in Verona) at 8:00am starting June 18th
Afternoon runs will meet at Elver Park at 4:30pm starting July 4th
Runs are open to anybody and everybody (bring a friend)
There will always be someone to run with at these times

WHAT ELSE TO DO
Exercise and lifting outside of daily running is encouraged but should NOT replace running.
To become a better runner, one must RUN.
The off-season is a great time to strength train, improve core strength, and do upper body conditioning.
Lifting will be offered at Memorial HS 6:30am – 8:00am OR 6:30pm -8:00pm (Mon, Wed, Thurs)
Core and strength drills should be completed 3 days a week
Speed and agility drills can be completed up to 4 days a week

STAY HEALTHY
It is important to take care of one’s body … we must prevent injury
Run on soft surfaces whenever possible (grass, gravel, woodchips, etc)
Make sure you have new shoes that are not worn down (replace your track trainers!)
STRETCH frequently and ice when needed
Take proper precautions when exercising during warm weather
Go out for runs early in the morning or later in the evening to avoid the hottest part of the day
Drink plenty of fluids (water before runs/water and sports drinks after runs)
Dress appropriately – protect skin from sun exposure but be aware of overheating
Always run w/someone whenever possible (or let someone know where you are going)

Record Your Mileage

Add Your Name, Grade, & Mileage

Good Teams Become GREAT in the Offseason

2016 Summer Training Options
June 6th - August 12th (M-F) - Summer Running @ JMM
June 15th - July 30th (MWR) - Summer Speed & Strength @ JMM
July 10th - 14th - Luther Distance Running Camp
July 10th - 14th - UWSP Middle/Long Distance Camp
July 11th - 14th - MMC Summer Distance Camp
July 17th - 21st - Univ of Minnesota Cross Country Camp
July 17th - 22nd - UWW Cross Country Camp
July 17th - 21st - UWEC Cross Country Camp
July 17th - 21st - UWO Cross Country Camp
July 18th - 23rd - UW-Madison Camp of Champions (week 1)
July 24th - 28th - Wartburg College (Iowa) Cross Country Camp

July 25th - 30th - UW-Madison Camp of Champions (week 2)

July 27nd - 30th - St. Norbert Middle Distance/Distance Camp
CHOOSE YOUR OWN ADVENTURE


2016 Racing Options
June 7th - Milers Meet - 6pm @ UW McClimmon Track
June 18th - Duck Dash - Paddle & 8k Run
June 25th - Pheasant Branch Prairie Chase 5k/10k 
June 16th, 23rd, 30th & July 14th - WTC Summer Track Series
July 28th - Full Moon Run 5k
July 30th - Waunafest 10 mile or 5k

Winter Running

Winter Running Notes and Guidelines

The Off-Season is when GOOD teams become GREAT teams…what will we be?

A training group will meet at Memorial H.S. (in art hallway) at 3:45pm every T,W,R,F 

o This is NOT required and is open to anybody
o On days there is not running, there will be lifting or cross training going on

It is important to take care of one’s legs…we must prevent injury
o Run on soft surfaces whenever possible (grass, gravel, woodchips, etc)
o Make sure you have new shoes that are not worn down
o STRETCH frequently and ice when needed
o The healthier you can keep your body the more you can do in training

Take proper precautions when exercising outside during cold weather
o Be careful of slippery conditions and wear clothes that make you easily visible
o When running on a cold windy day, run into the wind first and return with the wind at your back
o Wear plenty of warm clothes in layers, you can take layers off if you get too warm

MILEAGE LOG
Add your name & mileage

Winter Speed & Strength

Winter Speed & Strength Training 
Afternoon workout option will meet T, W, R beginning in November

Workouts begin promptly at 3:50pm and generally finish by 5:20pm

Morning workout option will meet M, W beginning in December 
Workouts begin promptly at 6:30am and generally finish by 7:30am

Athletes should meet in the lower weight room hallway
Workouts will begin with a group warm-up followed by weight training and agility/speed drills
Each athlete will receive their own training booklet with all of the exercises as well as space to track their progress.
Additionally, each workout will include Speed, Agility, and Core Training - a rotation of activities that include Ab work, Plyometrics, Agility Ladders, and Med Ball work.

Questions??
Contact Coach Frontier in the photo lab about PM sessions
Contact Coach Slempkes in the main office about AM sessions

Summer Running

SUMMER RUNNING
Meet at Memorial H.S. (in Jefferson parking lot) at 8:00 a.m. every M – F starting June 15th
Saturday runs will meet at Military Ridge Trail (in Verona) at 8:00am starting June 20th
Afternoon runs will meet at Elver Park at 4:30pm starting July 13th
Runs are open to anybody and everybody (bring a friend)
There will always be someone to run with at these times

WHAT ELSE TO DO
Exercise and lifting outside of daily running is encouraged but should NOT replace running.
To become a better runner, one must RUN.
The off-season is a great time to strength train, improve core strength, and do upper body conditioning.
Lifting will be offered at Memorial HS 6:30am – 8:00am OR 6:30pm -8:00pm (Mon, Wed, Thurs)
Sign up - HERE
Core and strength drills should be completed 3 days a week
Speed and agility drills can be completed up to 4 days a week

STAY HEALTHY
It is important to take care of one’s body … we must prevent injury
Run on soft surfaces whenever possible (grass, gravel, woodchips, etc)
Make sure you have new shoes that are not worn down (replace your track trainers!)
STRETCH frequently and ice when needed
Take proper precautions when exercising during warm weather
Go out for runs early in the morning or later in the evening to avoid the hottest part of the day
Drink plenty of fluids (water before runs/water and sports drinks after runs)
Dress appropriately – protect skin from sun exposure but be aware of overheating
Always run w/someone whenever possible (or let someone know where you are going)

Record Your Mileage

Add Your Name, Grade, & Mileage

What will YOU do to get better?

2015 Summer Training Options
June 8th - August 14th (M-F) - Summer Running @ JMM
June 15th - July 30th (MWR) - Summer Speed & Strength @ JMM
July 5th - 9th - Luther Distance Running Camp
July 6th - 9th - MMC Summer Distance Camp
July 11th - 15th - Univ of Minnesota Cross Country Camp
July 12th - 16th - UWSP Middle/Long Distance Camp
July 12th - 16th - UW-Parkside Chris Solinsky Distance Camp
July 12th - 17th - UWW Cross Country Camp
July 13th - 16th - UWEC Cross Country Camp
July 13th - 18th - UW-Madison Camp of Champions (week 1)
July 19th - 23rd - UWO Cross Country Camp (week 1)
July 20th - 25th - UW-Madison Camp of Champions (week 2)
July 22nd - 25th - St. Norbert Middle Distance/Distance Camp
July 26th - 29th - UWL Cross Country Camp
July 26th - 30th - Wartburg College (Iowa) Cross Country Camp
August 2nd - 6th - UWO Cross Country Camp (week 2)
CHOOSE YOUR OWN ADVENTURE


2015 Racing Options
June 13th - Duck Dash - Paddle & 8k Run
June 18th, 25th & July 9th, 16th - WTC Summer Track Series
June 27th - Run Wild 5k or 10k
July 25th - Waunafest 10 mile or 5k
July 26th - WTC Capitol Mile
July 30th - Full Moon Run 5k

Winter Running

Winter Running Notes and Guidelines

The Off-Season is when GOOD teams become GREAT teams…what will we be?

A training group will meet at Memorial H.S. (in art hallway) at 3:45pm every T,W,R,F 

o This is NOT required and is open to anybody
o On days there is not running, there will be lifting or cross training going on

It is important to take care of one’s legs…we must prevent injury
o Run on soft surfaces whenever possible (grass, gravel, woodchips, etc)
o Make sure you have new shoes that are not worn down
o STRETCH frequently and ice when needed
o The healthier you can keep your body the more you can do in training

Take proper precautions when exercising outside during cold weather
o Be careful of slippery conditions and wear clothes that make you easily visible
o When running on a cold windy day, run into the wind first and return with the wind at your back
o Wear plenty of warm clothes in layers, you can take layers off if you get too warm

2014-15 Calendar

MILEAGE LOG
Add your name & mileage

Winter Strength & Speed

Winter Strength & Speed Training will run T, W, R, 

Workouts begin promptly at 3:50pm and generally finish by 5:20pm

Athletes should meet in the lower weight room hallway
Workouts will begin with a group warm-up followed by weight training.
Each athlete will receive their own training booklet with all of the lifts as well as space to track there progress.
Additionally, each workout will end with Speed, Agility, and Core Training - a rotation of activities that include Ab work, Plyometrics, Agility Ladders, and Med Ball work.

Questions?? - Contact Mr. Frontier in the photo lab

Summer Running

SUMMER RUNNING
Meet at Memorial H.S. (in Jefferson parking lot) at 8:00 a.m. every M – F starting June 16th
Afternoon runs will meet at Elver Park at 4:30 pm starting June 30th
Runs are open to anybody and everybody (bring a friend)
There will always be someone to run with at these times

WHAT ELSE TO DO
Exercise and lifting outside of daily running is encouraged but should NOT replace running.
To become a better runner, one must RUN.
The off-season is a great time to strength train, improve core strength, and do upper body conditioning.
Lifting will be offered at Memorial HS 6:30am – 8:00am OR 9:30am -11:00am (Mon, Wed, Thurs)
Sign up - HERE
Core and strength drills should be completed 3 days a week
Speed and agility drills can be completed up to 4 days a week

STAY HEALTHY
It is important to take care of one’s body … we must prevent injury
Run on soft surfaces whenever possible (grass, gravel, woodchips, etc)
Make sure you have new shoes that are not worn down (replace your track trainers!)
STRETCH frequently and ice when needed
Take proper precautions when exercising during warm weather
Go out for runs early in the morning or later in the evening to avoid the hottest part of the day
Drink plenty of fluids (water before runs/water and sports drinks after runs)
Dress appropriately – protect skin from sun exposure but be aware of overheating
Always run w/someone whenever possible (or let someone know where you are going)

Log Your Summer Miles
Join the MMC Team - After creating your account enter team ID T-36799102012-19

Seek Opportunities to Improve as a Runner

2014 Summer Training Options
June 9th - August 15th (M-F) - Summer Running @ JMM
June 17th - August 7th (TWR) - Summer Speed & Strength @ JMM
July 7th - 10th - MMC Summer Distance Camp
July 13th - 17th - UWSP Middle/Long Distance Camp
July 13th - 18th - UWW Cross Country Camp
July 14th - 19th - UW-Madison Camp of Champions (week 1)
July 21st - 26th - UW-Madison Camp of Champions (week 2)
July 27th - 31st - Wartburg College (Iowa) Cross Country Camp
August 3rd - 7th - UWO Cross Country Camp
CHOOSE YOUR OWN ADVENTURE

2014 Racing Options
June 14th - Duck Dash - Paddle & 8k Run
June 21st - Strawberry Run 5k or 10k
June 26th - WTC Summer Track Series
July 26th - Waunafest 10 mile or 5k
July 27th - WTC Capitol Mile
August 6th - Full Moon Run 5k