Monday 10/16 - Practice at 3:30. Warmup including BURPEES followed by a CLR. The route of today's run is TBA. The overall length of the run is listed below; remember that there are four cycles of easy-fresh-good, making for a total of 12 segments.
Group A: 48 minutes (4 minute segments)
Group B: 60 minutes (5 minute segments)
Group C: 72 minutes (6 minute segments)
Tuesday 10/17 - Practice at 3:30. Warmup 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
Wednesday 10/18 - Dual Meet #5 vs. Weston at Burchard Field. More information on this meet will be forthcoming in a subsequent post. Remember that today should be a medium length day including warmup and cooldown jogs.
Group A: 36-40 minutes
Group B: 44-48 minutes
Group C: 52-56 minutes
Thursday 10/19 - 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 near Cedar Crest Road on the Hultman aqueduct. The length of the run today is as follows:
Group A: 26-30 minutesGroup B: 32-36 minutes
Group C: 42-46 minutes
Friday 10/20 - 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, 9 minute progression run with first 3 minutes at 60% effort, next 3 minutes 70% effort, last 3 minutes at 80% effort. 5 minute break then 3 sets of 3x300 meters with 200 meter recovery jogs. First two sets at race pace, last set faster than that. 3 minutes between sets. 6 minute jog cooldown.
Group B: 8 minute jog warmup, 12 minute progression run with first 4 minutes at 60% effort, next 4 minutes 70% effort, last 4 minutes at 80% effort. 5 minute break then 3 sets of 3x300 meters with 200 meter recovery jogs. First two sets at race pace, last set faster than that. 3 minutes between sets. 8 minute jog cooldown.
Group C: 8 minute jog warmup, 15 minute progression run with first 5 minutes at 60% effort, next 5 minutes 70% effort, last 5 minutes at 80% effort. 5 minute break then 3 sets of 3x300 meters with 200 meter recovery jogs. First two sets at race pace, last set faster than that. 3 minutes between sets. 8 minute jog cooldown.
Saturday 10/21 - Either a short length run (Group A: 26-30 minutes, Group B 32-36 minutes, Group C 42-46 minutes) for those not attending today's optional practice or the following workout meeting at Lincoln Station at 9 AM:
Group A: 6 minute jog warmup, 9 minute progression run with first 3 minutes at 60% effort, next 3 minutes 70% effort, last 3 minutes at 80% effort. 5 minute break then 3 sets of 3x300 meters with 200 meter recovery jogs. First two sets at race pace, last set faster than that. 3 minutes between sets. 6 minute jog cooldown.
Group B: 8 minute jog warmup, 12 minute progression run with first 4 minutes at 60% effort, next 4 minutes 70% effort, last 4 minutes at 80% effort. 5 minute break then 3 sets of 3x300 meters with 200 meter recovery jogs. First two sets at race pace, last set faster than that. 3 minutes between sets. 8 minute jog cooldown.
Group C: 8 minute jog warmup, 15 minute progression run with first 5 minutes at 60% effort, next 5 minutes 70% effort, last 5 minutes at 80% effort. 5 minute break then 3 sets of 3x300 meters with 200 meter recovery jogs. First two sets at race pace, last set faster than that. 3 minutes between sets. 8 minute jog cooldown.
Sunday 10/22 - off
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