Week 5 Training Plan - 9/26-10/2

This week there are two meets for the first time since week 1. Unlike the shorter relay style meets that we did then, these meets are of a more typical course length. As such, the training volume is decreased somewhat to get through the week in one piece.

Mon 9/26 - 10-15 minute job warmup, circuits, 10-15 minute cool down. Like last week, we'll be using the outside perimeter of the soccer field that's located beyond the tennis courts. Today's workout will be done in groups of similar ability based on recent results. If you'd like to warmup or cooldown on the elliptigo bikes let us know.

Tue 9/27 - 30-40 minutes including 8x10 second pulses at faster than race pace with 60 second recovery jogs after each one. This will likely be the final visit to the town beach of the season. The short pickups should be near the end of the run. We'd like to get four people riding the elliptigo bikes today, in pairs taking turns.

Wed 9/28 - Dual Meet #3 vs. Concord-Carlisle. This is the second and final home meet. CCHS has large teams for both genders, so there will be separate JV races for boys and girls--the boys JV race will be the first of the day, followed by girls varsity, then boys varsity, and finally girls JV. In addition, the JV course will be the same course as the varsity. Regardless of when you're running, take the time beforehand to do a thorough warmup incorporating most of what we do on a daily basis at the start of practice. After your race at least 10 minutes of light jogging is expected, and your legs will thank you for it over the next few days. Don't forget there's an assigned bib number for each member of the team.

Thu 9/29 - hill drills followed by 40-55 minutes at a low to moderate intensity heading west along the Weston aqueduct to the Getchell Trail. This trail runs along the Sudbury river between the Weston aqueduct and Saxonville. From Saxonville there are multiple options for how to get back to the school. The intensity level of this run should start at a 3 or 4 out of 10 and progressing to 6 or so for the trip back to the school. If the weather permits, we'll be looking for volunteers to ride the elliptigo bikes. As we did last week, sharing the trip such that two people make the trip out and two more make the trip back.

Fri 9/30 - 10-15 minute warmup, 8x100 "fresh" with 50 meter recoveries, 4x150 "hard" (race pace) with 150 meter recoveries 10-15 minute cool down. The purpose of today is to get a feel for what your pace will be tomorrow if you're entered in the meet. We'll probably end up doing these somewhere on the fields near the school.

Sat 10/1 - MSTCA Frank Kelley Invite or 45-60 minutes on your own. More information on this meet will be forthcoming in a separate post; the time schedule can be seen at this link. Wayland is in Division 2 for this meet, so the first race that involves us is at 12:15. I will be sending e-mails to those who I've entered based on their ability to meet the established time standards for this meet. If you're one of those people I need to know whether or not you'll be able to make it to the meet, please respond to the e-mail if you get one from me.

Sun 10/2 - off