Week 6 Training Plan, 9/30-10/5

Two items of note for this week:

1. There is no organized practice on Monday. For those observing the holiday the plan is to go for a short length run on either Sunday 9/29 or Sunday 10/5. For those not observing the holiday, you can do this run on Monday or either of the two Sundays listed above.

2. The number of training levels has been reduced from 4 to 3, henceforth known as Group A, B and C. Group A is the former Level 1 and 2 combined; Group B is the former Level 3; Group C is the former Level 4.

Mon 9/30 - See #1 above. A short run for each group is as follows:

Group A: 26-30 minutes
Group B: 32-36 minutes
Group C: 42-46 minutes

Tue 10/1 - Warmup including burpees followed by a short run incorporating hill drills. In all likelihood we'll do the drills on Keith Road which is just off Route 27 between the Hultman Aqueduct and the middle school. Total length of the run today is as follows:

Group A: 26-30 minutes
Group B: 32-36 minutes
Group C: 42-46 minutes

Wed 10/2 - Dual Meet #3 @Waltham. More information on this meet will be forthcoming. Today is a medium length day in terms of training volume as follows:

Group A: 36-40 minutes
Group B: 44-48 minutes
Group C: 52-56 minutes

Thu 10/3 - Warmup including burpees followed by a short length recovery run at an easy to moderate intensity. The length of the run today is as follows:

Group A: 26-30 minutes
Group B: 32-36 minutes
Group C: 42-46 minutes

Fri 10/4 - Warmup followed by either a medium length run for those going to practice in Lincoln tomorrow, or the following workout:

Group A: 6-8 minute warmup jog, 10 minutes at a "good" effort (80-85%), 4x400 hard (race pace) with 200 meter jog recoveries on top of the aqueduct, 6-8 minute cooldown
Group B - 6-8 minute warmup jog, 12 minutes at a "good" effort (80-85%), 6x400 hard (race pace) with 200 meter jog recoveries on top of the aqueduct, 6-8 minute cooldown
 Group C - 10 minute warmup jog, 14 minutes at a "good" effort (80-85%), 8x400 hard (race pace) with 200 meter jog recoveries on top of the aqueduct, 10 minute cooldown

The good effort portion of the workout can be done anywhere on the flat portion of the school campus including around the school buildings if you like. Stay out of the parking lot however. Arrange this portion of the workout such that you finish it somewhere near the sandpit, as the break between this and the repeats is a jog/hike to the top of the aqueduct.

Sat 10/4 -  A medium length recovery run for those who did the repeat workout yesterday (Group A: 36-40 minutes, Group B: 44-48 minutes, Group C: 52-56 minutes) or the following workout at Lincoln Station (145 Lincoln Road, Lincoln MA):

Group A: 6-8 minute warmup jog, 10 minutes at a "good" effort (80-85%), 4x400 hard (race pace) with 200 meter jog recoveries on top of the aqueduct, 6-8 minute cooldown
Group B - 6-8 minute warmup jog, 12 minutes at a "good" effort (80-85%), 6x400 hard (race pace) with 200 meter jog recoveries on top of the aqueduct, 6-8 minute cooldown
 Group C - 10 minute warmup jog, 14 minutes at a "good" effort (80-85%), 8x400 hard (race pace) with 200 meter jog recoveries on top of the aqueduct, 10 minute cooldown

The 400s will be done back and forth along a measured stretch of the field loop next to Mt. Misery.

Sun 10/5 - see #1 above. If you ran either last Sunday or Monday, take today off.