Sunday, October 12, 2014

Training Plan for Week 7: 10/13-10/19

This week the pattern changes from what it's been the last two weeks. In fact it's similar to what we did in week 4, the last week of September. Hopefully, the amount of running you've been doing has been at its highest level of the season over the past two weeks. This week, the average amount of running you do on a daily basis will drop by about a third from what it's been the past week or two. Put in simple terms, if you've been averaging 60 minutes of running a day, this week you'll average 40. If you've been averaging 45 minutes, this week you'll average 30. This doesn't mean every day is the average; some days will be less and others will be more. The pattern of the runs will be B-A-B-A-A-B where A is shorter and B is longer; note that there are no C (longest) runs for the week. THe volume will go back up a bit next week, but not quite as high as the past two weeks. Also, thanks to the postponement of the dual meet with Newton South and Waltham two weeks ago, this week has two meets for many of you. 

Mon 10/13 - 30-45 minutes with 4-6x200 meter runs at the end. These runs will start at race pace for 100m and then get just a bit faster than that the second 100. Hill drills between the warmup and the rest of the run. This is also bring your pet to practice day.

Tue 10/14 - 20-40 minutes, with a gradual increase in the pace over the final 5-10 minutes of the run. Core circuit after the run. Today we'll be cleaning the area around the track and tennis courts, something each fall sports team has been tasked with doing at some point during the season. 

Wed 10/15 - Dual Meet #4 vs. Newton South and Waltham at Cold Spring Park. With warmup and cool down you should end up running 40-60 minutes. In fact this will end up being the longest run on the week for many of you. Those that are racing on Saturday will need to take special care not to overdo it today; the idea will be to take it out slower than your usual race pace by 10-20 seconds per mile and wait until the 2 mile mark to pick it up. Remember that the boys and girls race on different courses at Cold Spring Park. 

Thu 10/16 - 20-40 minutes, with a gradual increase in the pace over the final 5-10 minutes of the run. Hill drills between the warmup and the rest of the run. 

Fri 10/17 - 20-40 minutes, with 400-200-100 at race pace on the track near the end of the run. Core circuit after the run. Similar to what you did the day before last week's meet at Weston. Remember to get your things prepared for tomorrow's meet tonight if you're racing tomorrow. 

Sat 10/18 - McIntyre Twilight Invitational at the Barnstable County Fairgrounds. Bus at 2 PM. We'll talk more about how to approach this meet, which has become very popular within a few years of its founding. It's also worth noting though that there's a race in Wayland in the morning at the Claypit Hill School, Pam's Run. If you're interested in volunteering for that send me an e-mail. I've been in touch with the race director and she'd be happy to have volunteers from the WHS cross country teams.


Sun 10/19 - off.

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