This week there are no meets scheduled which means the focus can be on consolidating your training leading up to the championship portion of the season. The two highlights of the week are the long run on Tuesday and a timed repeat workout on either Friday or Saturday. Keep in mind that the forecast calls for cooler temperatures on Monday and Tuesday and you should have clothes for this. There's an optional practice at Lincoln Station on Saturday morning, those who plan on attending will do the timed repeat workout and not on Friday.
Monday 10/18 - Warmup including BURPEES followed by a short run followed by high knee run-throughs and bounding over cones. The cones will be set up on the softball field. We will again be practicing running around tight corners. Total length of the run today is as follows:
Group A: 26-30 minutes
Group B: 32-36 minutes
Group C: 42-46 minutes
Tuesday 10/19 - warmup followed by a PLR along the Weston aqueduct. Once people have crossed the Sudbury River via the hot dog bridge there are various options of where to go from there. The overall length of the run is as follows, remember that the first 1/3 of the run is easy, the next 1/4 is at a "fresh" pace, the next 1/4 after that is at a "good" pace and the final 1/6 of the run is at an easy pace again.
Group A: 48 minutes
Group B: 60 minutes
Group C: 72 minutes
Wednesday 10/20 - warmup including BURPEES followed by a short length recovery run at an easy to moderate intensity with hill drills. We will most likely be doing the hill drills on Wallace Road near the Hultman aqueduct and Old Connecticut Path. The length of the run today is as follows:
Group A: 26-30 minutes
Group B: 32-36 minutes
Group C: 42-46 minutes
Thursday 10/21 - warmup followed by a short length run at mostly an easy effort. Save the last 8-10 minutes of the run for two sets of short intervals on top of the aqueduct.
Group A: 26-30 minutes
Group B: 32-36 minutes
Group C: 42-46 minutes
Friday 10/22 - warmup including BURPEES followed by either a medium length run (Group A: 36-40 minutes, Group B 44-48 minutes, Group C 52-56 minutes) or the following workout:
Group A: 6 minute jog warmup, 2x 3 minutes at good pace with 90 seconds recovery after each, then 2 sets of 3x200m with a 100 meter jog recovery and 2-3 minutes jog rest between sets. 6 minute cooldown. The first set should be at race pace, the last set faster than that.
Group B: 8 minute jog warmup, 3x 3 minutes at good pace with 90 seconds recovery after each, then 3 sets of 3x200m with a 100 meter jog recovery and 2-3 minutes rest between sets. 8 minute cooldown. The first two sets should be at race pace, the last set faster than that.
Group C: 8 minute jog warmup, 4x 3 minutes at good pace with 90 seconds recovery after each, then 3 sets of 3x200m with a 100 meter jog recovery and 2-3 minutes rest between sets. 8 minute cooldown. The first two sets should be at race pace, the last set faster than that.
Saturday 10/23 - warmup followed by either a medium length run (Group A: 36-40 minutes, Group B 44-48 minutes, Group C 52-56 minutes) or the following workout:
Group A: 6 minute jog warmup, 2x 3 minutes at good pace with 90 seconds recovery after each, then 2 sets of 3x200m with a 100 meter jog recovery and 2-3 minutes jog rest between sets. 6 minute cooldown. The first set should be at race pace, the last set faster than that.
Group B: 8 minute jog warmup, 3x 3 minutes at good pace with 90 seconds recovery after each, then 3 sets of 3x200m with a 100 meter jog recovery and 2-3 minutes rest between sets. 8 minute cooldown. The first two sets should be at race pace, the last set faster than that.
Group C: 8 minute jog warmup, 4x 3 minutes at good pace with 90 seconds recovery after each, then 3 sets of 3x200m with a 100 meter jog recovery and 2-3 minutes rest between sets. 8 minute cooldown. The first two sets should be at race pace, the last set faster than that.
Sunday 10/24 - off
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