Week 4 Training Plan, 9/12-9/18

This week features the first of five dual meets with other schools in the Dual County League. That will be on Wednesday, at home vs. Weston. The long run will be done on Monday and the other major workout of the week will be either Friday or Saturday depending on your availability. On Saturday we'll have an optional practice meeting at the Lincoln Station parking lot.

Mon 9/12 - Practice at 3:30. Warmup including BURPEES followed by cyclic medium length run. This is the same idea as a cyclic long run only shorter in duration. The total time of your run will be broken down into 12 equal segments. The first segment is run at an easy (40% or so) effort. The next is run at a "fresh" (60-65% or so) effort, and the one after that at a "good" (80-85%) effort. Then the easy-fresh-good cycle is repeated three more times.

Level 1: 36 minutes (3 minute segments)
Level 2: 48 minutes (4 minute segments)
Level 3: 60 minutes (5 minute segments)
Level 4: 72 minutes (6 minute segments)

Tue 9/13 - Practice at 3:30. Warmup followed by a short length run at an easy to moderate effort level. Upon your return to the school we'll be doing high stepping run throughs (high knees) and bounding over cones on the softball field and a few "fly zone" accelerations on the track. The hope is to begin distributing uniforms today.

Level 1: 22-26 minutes
Level 2: 26-30 minutes
Level 3: 32-36 minutes
Level 4: 42-46 minutes

All new athletes will attend a talk on the optimal approach to pacing in races after doing the day's workout. We will be referencing this article by Steve Lane, former 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.

Wed 9/14 - Dual Meet #1 vs. Weston at WHS. Arrive by 3:30. More information on this meet will be forthcoming in a subsequent post. Today is a medium length day in terms of how much running you should be doing overall:

Level 1: 28-32 minutes
Level 2: 36-40 minutes
Level 3: 43-47 minutes
Level 4: 52-56 minutes

Depending on what level you're training at, this may mean either a very short or rather long cooldown jog after your race.

Thu 9/16 - Practice at 3:30. Warmup including BURPEES, followed by a short length run with hill drills. The drills will be done on the Hultman Aqueduct where it intersects Cedar Crest Road.

Level 1: 22-26 minutes
Level 2: 26-30 minutes
Level 3: 32-36 minutes
Level 4: 42-46 minutes

Fri 9/17 - Practice at 3:30. Warmup followed by EITHER

- Timed progression repeats of 3 minutes in length, followed by a separate set of 200 meter repeats with a 200 meter jog recovery. Each 3 minute repeat should follow this pattern: first minute fresh, next minute good, last minute hard. The recovery after each repeat is 2.5 minutes of very easy jogging/fast walking. After finishing the last 3 minute repeat, take about 5 minutes break for water and then a series of 200 meter repeats at an intense (faster than race pace) effort. Number of reps as follows:

Level 1: 3x3 minutes, 3x200 (warmup and cooldown of 5-6 minutes apiece)
Level 2: 4x3 minutes, 4x200 (warmup and cooldown of 5-6 minutes apiece)
Level 3: 5x3 minutes, 5x200 (warmup and cooldown of 6-8 minutes apiece)
Level 4: 6x3 minutes, 5x200 (warmup and cooldown of 8-10 minutes apiece)

OR

- A short run at an easy to moderate pace:

Level 1: 22-26 minutes
Level 2: 26-30 minutes
Level 3: 32-36 minutes
Level 4: 42-46 minutes

Sat 9/17 - EITHER 

- A short run at an easy to moderate pace on your own if you did the timed progression repeats yesterday:

Level 1: 22-26 minutes
Level 2: 26-30 minutes
Level 3: 32-36 minutes
Level 4: 42-46 minutes

OR

- Timed progression repeats of 3 minutes in length, followed by a separate set of 200 meter repeats with a 200 meter jog recovery. We'll meet 9 AM at Lincoln Station for this workout. Each 3 minute repeat should follow this pattern: first minute fresh, next minute good, last minute hard. The recovery after each repeat is 2.5 minutes of very easy jogging/fast walking. After finishing the last 3 minute repeat, take about 5 minutes break for water and then a series of 200 meter repeats at an intense (faster than race pace) effort. Number of reps as follows:

Level 1: 3x3 minutes, 3x200 (warmup and cooldown of 5-6 minutes apiece)
Level 2: 4x3 minutes, 4x200 (warmup and cooldown of 5-6 minutes apiece)
Level 3: 5x3 minutes, 5x200 (warmup and cooldown of 6-8 minutes apiece)
Level 4: 6x3 minutes, 5x200 (warmup and cooldown of 8-10 minutes apiece)

Sun 9/18 - Off.