Sunday, October 15, 2017

Week 8 Training Plan - 10/16-10/22

This week the pattern of workouts changes with the final weekday dual meet having taken place last Wednesday. Saturday's meet in Falmouth is unique in that some of the racing happens in the dark, under lights set up throughout the course. In addition there will be a karaoke contest on the bus ride heading back to school after the meet is over; more information will be forthcoming on all of this. If you're interested in performing in the karaoke contest let me know via e-mail.

Monday 10/16 - 45-75 minutes with 4-5 hill repeats. Today we will be heading out along the Hultman aqueduct west towards Framingham. The hill we'll use for repeats is near Wallace Road. From there, options are numerous including heading back along the Getchell trail or staying on the Hultman for an out and back run.

Tuesday 10/17 - 15 minute warmup, 2x300 at race pace with 90 seconds recovery after each, 12-15 minutes at tempo pace, 2x300 at race pace with 90 seconds recovery between them, 15 minute cooldown. The 300 meter repeats will be done where you've done circuits earlier in the season, while the longer tempo pace segment will be done around all the playing fields and tennis courts.

Wednesday 10/18 - Lifting in the weight room followed by 30-45 minutes at an easy to moderate intensity. In the unlikely event we're unable to gain access to the weight room after the team warmup, lifting will be moved to tomorrow and the hill drills will be done today instead.

Thursday 10/19 - Hill drills followed by 30-45 minutes at an easy intensity with 4-5 short pickups of 10-15 seconds at faster than race pace mixed in to the last 10 minutes of the run.

Friday 10/20 - 15 minute warrmup followed by short repeats on top of the aqueduct behind the school. Those racing tomorrow will do three sets of repeats, those not racing tomorrow will do more than that.

Saturday 10/21 - Bob McIntyre Twilight Cross Country Meet at the Barnstable County Fairgrounds, Falmouth. The bus for this meet will be leaving at 12:30, it will be the longest ride of the season. More details on this meet forthcoming.

Sunday 10/22 - off

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