Week 8 Training Plan, 10/9-10/15

Week 8 features the always popular Bob Glennon Twilight Invitational in Cape Cod on Friday. Please note there is an optional practice on Monday, 9 AM at Lincoln Station (145 Lincoln Road) for those who are in town. Remember to fill out the very brief poll indicating your availability for Friday's Twilight Invitational. You must fill out the poll even if you don't plan on going to this meet in Falmouth and I need to hear from everyone by Monday evening.

Mon 10/9 - Progressive Long Run in the woods of Lincoln and Concord. Unlike previous visits to Lincoln we'll be heading off into the broader trail network today. In order to keep track of where you are in this vast area, you must bring your phone along with you with the OuterSpatial mobile app (available in google play or the apple app store) loaded on it. You'll also want some way to carry your phone other than in your hand. The length of the run is the same as last week.

Group A: 48 minutes (16 minutes easy-12 minutes fresh-12 minutes good- 8 minutes easy)
Group B: 60 minutes (20 minutes easy-15 minutes fresh-15 minutes good- 10 minutes easy)
Group C: 72 minutes (24 minutes easy-18 minutes fresh-18 minutes good- 12 minutes easy)

Tue 10/10 - Practice at 3:30. Warmup including BURPEES followed by a short run followed by 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

Wed 10/11 - Practice at 3:30. Warmup followed by either a short length run (Group A: 26-30 minutes, Group B 32-36 minutes, Group C 42-46 minutes) for those attending tomorrow's practice at Lincoln Station 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. 

Thu 10/12 - Practice at 3:30. Warmup including BURPEES followed by a short length recovery run at an easy to moderate intensity with hill drills. We'll be doing the hill drills on the Hultman aqueduct where it crosses Cedar Crest Road. 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 10/13 - Practice at 3:30. Warmup followed by a short length run with 3 sets of short repeats on the track. The length of today's run is as follows:

Group A: 28-30 minutes
Group B: 32-34 minutes
Group C: 38-40 minutes

The repeats are as follows:

Set 1: 3x(200 meters 65-70% effort, 200 meters jog)

Set 2: 3x(100 meters 80% effort, 100 meters jog, 100 meters 90% effort, 100 meters jog)

Set 3: 6x(50 meters 70% effort, 50 meters 80% effort, 50 meters 90% effort, 50 meters walk). If you start at the beginning of either turn on the track, you would end when passing by the 50 yard line of the football field.

Sat 10/14 - MSTCA Bob Glennon Twilight Invitational at Cape Cod Fairgrounds in Falmouth.
More information will be forthcoming in a subsequent post. Remember this is a medium length day overall, including warmup and cooldown your overall volume should come in at the following:

Group A: 36-40 minutes
Group B: 46-50 minutes
Group C: 56-60 minutes

Sun 10/15 - off