Week 4 Training Plan: 9/17-9/23

• Mon 9/17 - Practice 3:10 @WHS. Warmup jog to Sandy Burr CC followed by hill repeats. 9th graders and new athletes will be doing 3 sets of 6x30 second hill repeats; returning athletes will be doing 2 sets of 4x(60 seconds, 30 seconds). The recovery after each hill is to turn around and return at a slow jog to the bottom. All repeats should be at a 90% effort. Following the last repeat, return to the school. Some may return the scenic route via the Getchell trail.

• Tue 9/18 - Practice 3:10 @WHS. 20, 30, or 40 minutes at a mostly relaxed effort, with 5x100m at race pace at the end of the run. All new athletes will attend a talk on the optimal approach to pacing in races before warming up and doing the day's workout. We will be referencing this article by Steve Lane, boys coach at CCHS. Returning athletes are welcome to attend the talk as well, although it's not necessary if you're already familiar with the topic at hand.

• Wed 9/19 -  off if you're celebrating Yom Kippur or 30, 40, or 50 minute run with 5x15-20 second pickups in the second half of the run. We won't be meeting for practice today, this run is therefore on your own but you're welcome to get together with teammates if you can arrange a time and place to meet. The pace of the run should be comfortable/easy today; the pickups should be at about a 90% effort level with as much recovery as you need.

• Thu 9/20 - Dual Meet #1 at Bedford. More information will be forthcoming in a subsequent post. As always, pay attention on the course tour. A map of the course can be seen here but the map doesn't do justice to the various overlapping portions of the course. Everyone will do a cooldown jog of 10-15 minutes after their race.

•  Fri 9/21 - Practice 3:10 @WHS. Practice 3:10 @WHS. Run to Keith Road via the Hultman Aqueduct and Cochituate Road (route 27) with hill drills on Keith Road. Following that, on to the Hultman aqueduct and possibly beyond. Total time spent running today should be in the 30-40 minute range for new athletes and the 50-60 minute range for experienced athletes.

• Sat 9/22 - Optional Practice 9 AM @Lincoln Trails. The address for the meeting point is 145 Lincoln Road and we'll meet in the commuter parking lot just beyond the small shopping center. The workout will be repeats on the field loop near Mt. Misery.  Those not attending this practice should do a 10 minute warmup jog, 3-5x4 minute repeats on relatively flat terrain at 85-90% effort with 2 minute recoveries, and a 10 minute cooldown jog.

• Sun 9/23 - off or same workout as what was posted for Wednesday if you didn't run on Wednesday.