Sunday, September 24, 2017

Week 5 Training Plan - 9/25-10/1

This week is a transition between the early season training and the more advanced types of workouts to come in October. In between falls this week which has two meets, on Wednesday and Saturday. With two races on the docket for most people, the rest of the week is mostly dedicated to continuing to build on the overall training volume that you've been doing over the past month.

If you haven't yet filled out the poll regarding Saturday's invitational meet, please do so before practice on Monday.

https://www.surveymonkey.com/r/VRT5CMQ


Monday 9/25 - 45-70 minutes with 4-5 hill repeats. Due to the unseasonably warm weather, today's run has been rerouted to the town beach where we will do aquajogging for 15 minutes as part of the run. The hill repeats will be done on the Hultman Aqueduct on the way to the beach. We'll access the aqueduct via Maiden Lane.

Tuesday 9/26 - hill drills followed by 25-40 minutes at an easy to moderate intensity. Between the drills and the run we'll discuss the optimal approach to racing, drawing upon the conclusions of the article on pacing written by Steve Lane, the coach at CCHS. A link to this article is in the useful links section of the website.

Wednesday 9/27 - Dual Meet #2 at Concord-Carlisle. The bus will leave at 2:15 for this meet. Stay tuned for more details on the course and how to approach this race, particularly if you'll also be racing on Saturday as well. As usual, the day includes both a thorough warmup and cooldown.

Thursday 9/28 - Weight room visit followed by 30-50 minutes at an easy to moderate intensity. Today's lifting exercises will be done in three sets--a set of 10 reps, then 8, then 6. The idea is to add a bit more resistance as the number of repetitions decreases from set to set. Be sure not to start with too much weight on the first set.

Friday 9/29 - 25-40 minutes finishing with short repeats on top of the aqueduct.

Saturday 9/30 - Frank Kelley Invitational. The bus for this meet will leave at 7:30, please arrive a few minutes early. More information on this meet will be forthcoming later in the week.

Sunday 10/1 - off

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