Sunday, October 1, 2017

Week 6 Training Plan - 10/2-10/8

This week there's one meet, on Wednesday. In addition, this week features the Wayland xc estival, which is our fundraiser. We are asked to supply volunteers for this event each year, in various capacities. Stay tuned for more information on what volunteer roles we'll be expected to fill.

Mon 10/2 - 45-75 minutes with hill repeats. This is the workout that didn't happen last Monday due to the unseasonably hot and humid conditions. We will be heading west along the Weston aqueduct to the hill on the western bank of the Sudbury River, just across the town line into Framingham. From there, there are various options for how to return to the school.

Tue 10/3 -  25-40 minutes with short repeats on top of the aqueuduct.

Wed 10/4 - Dual Meet #3 vs. Bedford and Boston Latin at Franklin Park. The bus will leave as close to 2:30 as possible, please be ready to go at that time. Franklin Park is Boston Latin's home course and also the site of the DCL championship meet at the end of the month. As part of the warmup I will be leading a tour of the Wilderness loop which is the third of three loops that comprise this 5k layout. It is your responsibility to study the course map and be part of the tour of the Wilderness loop. Each of the last two times Wayland has visited Franklin park for a dual meet, people have gotten lost on this loop. My aim is that it doesn't happen again. In addition to the race itself you need to do a warmup and cooldown jog.

Thu 10/5 - Lifting in the weight room followed by 30-50 minutes at an easy to moderate intensity. The structure of the lifting session is 3 sets of 5 reps, at a higher level of resistance. For the squat and deadlift, start with a warmup set with light weight.

Fri 10/6 - 15 minute warmup, 18-24 minute continuous aerobic threshold run, 15 minute cooldown or 30-40 minutes at an easy to moderate intensity with 4-5 short pickups of 10-15 seconds in the last 10 minutes. Those practicing tomorrow at Lincoln will do the latter workout.

Sat 10/7 - 15 minute warmup, 18-24 minute continuous aerobic threshold run, 15 minute cooldown or 30-40 minutes at an easy to moderate intensity with 4-5 short pickups of 10-15 seconds in the last 10 minutes.

Sun 10/8 - off. Today is the Wayland XC Festival, if you're in town and available you will be needed to volunteer.

No comments:

Post a Comment