Women's Workouts

AKA "How we became back-to-back champs"

Welcome!

Our women's team has much to offer both new runners and veterans of high school cross country and track. We finished 6th as a team at the NIRCA Cross Country National Championships during the 2017 season and participate in indoor and outdoor track meets at the DIII and club level. Although we focus on competing during cross country and track, we welcome all levels of runners and encourage those interested in finding a home at UVA to join our team where great friendships are made!


Workouts

We meet Monday-Thursday at Nameless Field, 5pm during day light savings and at 4pm after daylight savings. Fridays are designated "off" days and no official practices are held. Saturdays we meet for track workouts at 8:30 am. Sundays we meet at 9 am at Nameless for long runs. Each week a workout email detailing specific training is sent to the team. Below is a sample of what a typical week of training looks like for us. There are three different mileage/training groups to provide everyone with the right plan for their goals.

Sample Training Week

DayGroup 1 (20-30mpw)Group 2 (30-40mpw)Group 3 (40-50mpw)
Monday 3 Miles Easy
Hip exercises
5 Miles Easy
Hip exercises
6 Miles Easy
Hip exercises
Tuesday 4 Miles Aerobic
4 Miles Aerobic
5 Miles Aerobic
Wednesday 2 Mile Repeats
@ 88% Effort
Strength Exercises
3 Mile Repeats
@ 88% Effort
Strength Exercises
4 Mile Repeats
@ 88% Effort
Strength Exercises
Thursday 3 Miles Easy
Hip exercises
5 Miles Easy
Hip exercises
6 Miles Easy
Hip exercises
Friday OFF OFF OFF
Saturday 3 x 400m
4 x 150m Strides
Strength Exercises
4 x 3 min @ Mile Pace
4 x 400m
Strength Exercises
5 x 1000m
4 x 150m Strides
Strength Exercises
Sunday 7 Mile Long Run 9 Mile Long Run 11 Mile Long Run



Penn-State Regionals 2012


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Rachel Tischler
Women's Workout Coordinator.

Hello! I am a class of 2019 Political Philosophy, Policy, and Law major, and I write the workouts for the women's team. I've run competitively for seven years and enjoy distances from the 5k to the half marathon. Important elements of my training program include specific mileage and workout groups coupled with strength and stability exercises for injury prevention. I really enjoy spending time with the team and I'm looking forward to the upcoming 2018 track and cross-country seasons!!