Week 12 Training Plan, 11/7-11/13

With Saturday's Division 2B meet, we've reached the final stage of the season. Everything leading up to Saturday in practice is intended to help make that possible. We're not reinventing the wheel here, so no major changes are afoot other than a further reduction in training volume. The workouts are less about building fitness than confirming it. 

In the days leading up to the meet you can build on the gains in fitness you've made throughout the season by getting to bed at a reasonable hour, drinking water regularly throughout the day (to the tune of around 48 ounces a day), and eating a nutritious balanced diet. Note that like the last two weeks, there's a scheduled day off during the week, which is Thursday. 

On Tuesday and Wednesday there will be two different workouts, one for the people that are racing Saturday who already did the time trial last week (Group A) and the other for people who are doing a time trial this week (Group B). As of this writing the time trial is scheduled for Wednesday because there are 10-15 mph winds forecast for Tuesday. While Wednesday would be preferable for the time trial with little to no wind in the forecast we may have to move it to Tuesday regardless if there's a tournament game on the turf field. Stay tuned.

Finally, it's important to note that with the clocks turned back it will be getting dark quite early. The reflective vests are a must when running off campus.

Monday 11/7 - Practice at 3:30. Warmup including BURPEES followed by a PMR of 36 minutes. The PMR will then be followed by 6x150m (100m race pace, 50m faster than race pace) with a 150m jog recovery.

Tuesday 11/8 - Practice at 3:30. Warmup followed by either 

Group A: a short length run of no more than 36 minutes with run throughs over cones. 

Group B: 15 minute easy run followed by two sets of short repeats.

Wednesday 11/9 - Practice at 3:30. Warmup including BURPEES followed by either 

Group A:  a 12-15 minute jog, 3x400 at 5-10 seconds faster than race pace, mile at race pace, 3x400 at 5-10 seconds faster than race pace. Wrapped up with a 10 minute cooldown. The recovery between each 400 is 60-90 seconds, with 4.5 minutes before and after the mile. 

Group B: 10 minute warmup, 3x100 at mile race pace, then a mile time trial. 8-10 minute easy jog cooldown.

Thursday 11/10 - off

Friday 11/11 - Practice at 10 AM. Warmup followed by a 10 minute jog, two sets of short intervals on top of the aqueduct, 10 minute cooldown.

Saturday 11/12 - MIAA Division 2B Championship at Stanley Park in Westfield. More details in a forthcoming post. 

 
Sunday 11/13 - off