Sunday, October 8, 2017

Week 7 Training Plan - 10/9-10/15

Mon 10/9 - 45-75 minute progression run. We'll meet at 10 AM for this practice. Last week the route for Monday's run went out and back along the Weston aqueduct towards Framingham. Today we'll go the other direction on the same aqueduct, east towards Weston. Heading out should be at an easy to moderate pace, while the trip back will be at a moderate to hard effort.

Tue 10/10 - hill drills followed by 30-45 minutes mostly at an easy pace with 3 sets of short repeats on top of the aqueduct near the end of the run.

Wed 10/11 - Dual Meet #4 vs. Weston at Burchard Park. This is the final dual meet and the last Wednesday meet of the season. From here on out all remaining meets will be on Friday or Saturday. This is a new and temporary course for Weston while work is done on their athletic fields where their course has been in the past. More information will be forthcoming.

Thu 10/12 - Lifting in the weight room followed by 40-50 minutes at an easy to moderate intensity.

Fri 10/13 - 15 minute warmup, 5-6x practice field loop repeats at something close to "repetition pace," 15 minute cooldown. "Repetition pace" is determined from the pace and effort chart under the "training links" sidebar. The recovery time between repeats is 2.5-3 minutes. Those who will be attending the Saturday practice at Lincoln will run 30-40 minutes at an easy to moderate intensity instead, with 4-5 short pickups in the last 10 minutes of the run.

Sat 10/14 - 15 minute warmup, 5-6x Mt. Misery field loop repeats at something close to "repetition pace," 15 minute cooldown. "Repetition pace" is determined from the pace and effort chart under the "training links" sidebar. The recovery time between repeats is 2.5-3 minutes. Those who will not be attending the Saturday practice at Lincoln will run 30-40 minutes at an easy to moderate intensity instead, with 4-5 short pickups in the last 10 minutes of the run.

Sun 10/15 - off

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