Track & Field

Weekly Update June 2-8 

We have a whole week leading up to the state track meet.  This is somewhat uncommon due to graduation at the site of the meet.  Being that we have this week available, we moved our youth track camp to this upcoming week.  We rely on our athletes to assist us with this camp.  Everyone who is able to help, receives a free t-shirt, and volunteer hours that can be used towards National honor Society requirements.  Camp runs from Monday-Thursday evening 6:15-8:00.  Please reach out to Coach Welde with evenings that you are available and a t-shirt size you need. 218 736-4825.

Our end of the season celebration will be Sunday, June 8 starting at 5:00 at the KSS cafeteria.  Bring a dessert to share.  Beverages provided.   

Monday: Practice this week will be at 5:00 unless you have a different time set up with your event coach.  

Distance- 

5-6 miles easy

Tuesday: 

Distance- 

Core/ Drills

1 mile warm up

2-3 sets of:

600m at 800 R pace, 60 sec. recovery; 2x200m at 5 seconds faster than goal 800m pace, rest 60 sec. between 200s. 5-7 minute recovery between sets.

1 mile cool down

Wednesday:

Distance- 

3-4 miles easy

Thursday:  

Distance- 

Core/ Drills

1 mile warm up

1 set of 3:

300m at 800 R pace, walk across field between 300s; rest 4 minutes;

2 sets of 300m at 400m pace, rest 30 sec., 100m all out

1 mile cool down

Friday:  

Distance- 

3 miles easy

Saturday: 

Core/ Drills

1 mile warm up

2 sets of 3:

200m at 800 R pace, make 3rd 200m the fastest of each set; 5 min. recovery between sets

1 mile cool down

Sunday: 

Banquet 5-7:30 at the KSS Cafeteria

Please feel free to contact us with any questions.  

Niki Welde nwelde@fergusotters.org   Cell 218-736-4825

Derek Meyer dmeyer@fergusotters.org Cell 701-388-3656