Week 8 Training Plan, 10/6-10/12

scouting 

Will Jackson (WHS Class of 2025) - NCAC Men's Cross Country Athlete of the Week! 

This week features  the always popular Twilight Meet in Falmouth on Sunday. Please take a moment to fill out this brief poll to indicate your availability for this meet. Note that there is no practice on Friday but there will be a short practice on Saturday in advance of the Twilight Meet the following day. 

Finally, the Wayland XC Festival will also be happening on Sunday in the morning. This is our fundraiser, and while an outside running club (HFC Striders) handles the management of the meet, they appreciate any help from WHS athletes who can volunteer their time. Volunteer slots start at 8 AM and last 60-90 minutes. 

Mon 10/6 - Practice at 3:30. Warmup including BURPEES followed by a cyclic long run.   

Group A: 48 minutes (4 minute segments)
Group B: 60 minutes (5 minute segments)
Group C: 72 minutes (6 minute segments)

the route for today's run is TBA/player's choice. This will be the last long run of the season. As we approach the final portion of the season the length of the longest run each week will be pared back somewhat.

Tue 10/7 - Practice at 3:30. Warmup including CURTSIES and strides followed by a short run including 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. There will be a boys team meeting after practice today, site TBA. 

Group A: 26-30 minutes
Group B: 32-36 minutes
Group C: 42-46 minutes

Wed 10/8 - 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

Thu 10/9 - Practice at 3:30. Warmup including CURTSIES and strides followed by the following workout:

Group A: 8 minute jog then a 2x6 minute runs at 70-80% effort with 4-5 minutes recovery jog after each of them. Then 4x1 minute at 90% effort with 1 minute recovery jogs between each. Finally, 8 minute easy jog cooldown.
Group B and C: 10 minute jog then a 2x8 minute runs at 70-80% effort with 4-5 minutes recovery jog after each of them. Then 6x1 minute at 90% effort with 1 minute recovery jogs between each. Finally, 10 minute easy jog.

This workout is a mixed bag of longer slower repeats, which should be done at an "uncomfortably sustainable" level of effort, and shorter faster pickups that should be more like race speed. There's a good to very good chance these repeats will be done in the neighborhood next to the practice field, the fields around the school are also an option.

Fri 10/10 - off. There's no scheduled practice today, but there is practice tomorrow morning which is particularly important for those competing on Sunday at the Twilight Meet.

Sat 10/11 - Practice at 9:30 AM at the school. Warmup followed by a short length run with 3 sets of short repeats atop the aqueduct. The length of today's run is as follows:

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

Sun 10/12 - 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

Dual Meet #2 vs. Boston Latin at Franklin Park Results - 9/29/25

The second of three dual meets took place earlier today at Franklin Park in Boston. Host Boston Latin took both varsity races on the strength of their depth, however there were many noteworthy performances by Wayland runners. The top runners for Wayland included two 9th graders, with Jack Ricci in the JV boys race and Brynn Andrus in the girls varsity race both taking a strong second place overall. In the varsity boys race, Brandon Hopps closed well with the final loop up and over Bear Cage Hill to also finish second. 

The next meet won't be for almost two weeks, giving the teams a chance to consolidate their fitness gains with a solid block of training. 

Results

Results with splits for Wayland athletes

Times for Wayland athletes at Franklin Park, 1997-present - The courses were updated this year due to construction around White Stadium. This in turn necessitated the creation of new performance lists for the new course layouts. The performance lists for the previous courses are preserved for comparison. Note that while the old courses utilized some of the same areas of the park, the new courses are different with different elevation profiles among other things.

Dual Meet #2 vs. Boston Latin at Franklin Park, 9/29/25

warmup/cooldown protocol - this is the ideal for an unrushed warmup, assuming an hour or so to get ready. If there's less time than that, the warmup will have to be condensed and/or shortened. Don't forget to do an adequate cooldown after your race and having a chance to catch your breath. 

Meet Site: Playstead Field at Franklin Park, Boston. Fun fact, there have been cross country races held here for over a century.

Bus Time: 3:30, we hope

Race Schedule, first race no earlier than 4:30 likely after that:

JV (3K) - Doxopoulos, Goldstein, Jorgensen, Kheir, LeBaron, Maali-Pohl, Ricci, Salahuddin, Wheeler*

Varsity boys (5k) - Baker, T. Conley, Fallace, Foley, Hopper, Hopps, Migdal, Schaff*, Spence, Tan*, Young

note: the top seven Wayland finishers in the varsity boys race will receive credit towards a varsity letter

Varsity girls (3k) - Andrus, A. Conley, Jay, Miller, Schoeffler, Wang

* TBD 

Meet Information:

• Weather Forecast: sunny with scattered clouds, temperatures in the mid 70s. Light winds from the east. You must have warmup clothes (in other words, not just your uniform).  

• The 5k course consists of three loops. The first two loops (blue and red lines on the map below) go through the Wilderness area. The third loop (orange line) goes up Bear Cage Hill. 

• The 3k course includes the first loop (blue line) and Bear Cage Hill (orange line). Unlike the longer 5k course, the 3k course only goes through the Wilderness area once. 

• There's a stretch of pavement leading to the base of the Bear Cage hill, such that wearing spike elements in your racing shoes isn't a good idea. Those that are wearing spiked shoes should replace the spike elements with either blanks or 1/8" elements. 

• Return time to WHS is approximate, but we hope to be back between 6:30 and 7:00 depending on traffic and what time the first race starts.

What to bring:

• uniform
• everyday training shoes
• racing shoes if you have them
• warmup clothes
• water bottle - including a larger (24-32 oz.) bottle if you have one
• snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Festival)

For parents:

• There's a small parking lot at the corner of Circuit Drive and Pierpont Road; there's also a larger lot further down Circuit Drive, as well as on-street parking on Circuit Drive.
• If you're going to be at the meet and would like to take your child with you when their race is over, please let one of the coaches know. 
• The area just beyond the finish line is a good spot to see the race at various points as the runners pass by repeatedly.

Week 7 Training Plan, 9/29-10/5

This week the dual meet schedule continues with a visit to Franklin Park in Boston on Monday for a meet with Boston Latin. There's no school and no organized practice on Thursday. Note that the four levels that have existed up until now have been consolidated into three groups; Levels 1 and 2 have become Group A, Level 3 is Group B, and Level 4 is now Group C. 

Mon 9/29 - Dual Meet #2 v Boston Latin. More information on this meet will be forthcoming. Today is a medium length day in terms of training volume as follows:

Group A: 36-40 minutes
Group B: 44-48 minutes
Group C: 52-56 minutes

 Tue 9/30 - Warmup including BURPEES and strides followed by a short run which in turn is 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 10/1 - Practice at 3:30. Warmup including CURTSIES followed by progressive long run. The plan for today is for everyone to head towards the Wayland/Framingham border on the Hultman aqueduct, passing through the Avalon neighborhood of Framingham on Meadow Street Extension. What happens from there will depend on how far you're going.

Level 1: 36 minutes (12 minutes easy - 9 minutes fresh - 9 minutes good - 6 minutes easy)
Level 2: 48 minutes (16 minutes easy - 12 minutes fresh - 12 minutes good - 8 minutes easy)
Level 3: 60 minutes (20 minutes easy - 15 minutes fresh - 15 minutes good - 10 minutes easy)
Level 4: 72 minutes (24 minutes easy - 18 minutes fresh - 18 minutes good - 12 minutes easy)

Thu 10/2  - No practice today. If you're not observing the holiday and would like to do a short run on your own at an easy to moderate pace you can do so.

Fri 10/3 - Warmup including BURPEES followed by either a medium length run at an easy effort for those who will be attending the practice in Lincoln tomorrow OR

Group A: 8 minute jog then 4 minutes, 3 minutes, 2 minutes, 1 minute, 3 minutes, 2 minutes, 1 minute with 2.5 minute jog recoveries, 8 minute jog.
Group B and C: 8 minute jog then 2 sets of 4 minutes, 3 minutes, 2 minutes, 1 minute repeats with 2.5 minute jog recoveries, 8 minute jog.

The 4 minute repeats should be run at a good pace (tempo). The 3 minute repeats should start at a good pace and end at a hard pace (race effort) over the last 30 seconds. The 2 minute repeats should be split evenly between good and hard pace. The 1 minute repeats should be run entirely at a hard pace (race effort). There's a good to very good chance these repeats will be done in the neighborhood next to the practice field.

Sat 10/4 -  Either a medium length run at an easy effort for those who did the repeat workout yesterday  OR

Practice 9 AM at Lincoln Station (145 Lincoln Road, Lincoln MA):

Group A: 8 minute jog then 4 minutes, 3 minutes, 2 minutes, 1 minute, 3 minutes, 2 minutes, 1 minute with 2.5 minute jog recoveries, 8 minute jog.
Group B and C: 8 minute jog then 2 sets of 4 minutes, 3 minutes, 2 minutes, 1 minute repeats with 2.5 minute jog recoveries, 8 minute jog.

The 4 minute repeats should be run at a good pace (tempo). The 3 minute repeats should start at a good pace and end at a hard pace (race effort) over the last 30 seconds. The 2 minute repeats should be split evenly between good and hard pace. The 1 minute repeats should be run entirely at a hard pace (race effort). 

Sun 10/6 - off. If you were observing the holiday on Thursday and didn't train as a result, you can do a short length run on your own at an easy to moderate intensity if you like.

Dual Meet #1 vs. Weston results 9/25/25

The drought like conditions of late took the day off Thursday for the one and only home meet of the season against Weston. With soggy conditions underfoot the course ran slower than it would on a dry day. In the varsity races, Weston was able to take the win in both the boys and girls races, however there were many noteworthy efforts across the board for Wayland. The first race of the day was the JV boys on the shorter course. The early leader, who had missed the course tour, went off course early on and most everyone followed him which added an undetermined amount of distance to the race for pretty much the entire field. In the end, junior Rayan Salahuddin made a strong push over the second half of the race to lead the way for Wayland's runners. 

The boys varsity races was next on the longer course which goes up to the top of the aqueduct behind the school. The lead runner for Wayland was Ryan Foley, who was backed up by Brandon Hopps and Cyriaque Schaff. 

In the final race of the day, the girls were led by a trio composed entirely of athletes in their first season of high school cross country, although their results belied that fact. Ava Miller led the way in third place overall, followed closely by Henrietta Schoeffler with Brynn Andrus rounding out the top three. Co-captain Cordia Wang and senior Abbie Conley completed the scoring five for Wayland. 

The next meet comes up quite soon on Monday, with almost two weeks before another race after that. 

splits and times for WHS athletes, and meet scores

Dual Meet #1 vs. Weston, 9/25/25

Meet Site: Wayland High School. The only home meet of the season.

Start Time: First race 4:30 PM unless you hear different from me. Please arrive no later than 3:15. We may need help setting up the course. Don't forget about the team picture at 3:30!

JV boys race (short course) - Doxopoulos, Goldstein, Jorgensen, Kheir, LeBaron, Maali-Pohl, Ricci, Salahuddin, Wheeler

Varsity boys race (long course) - Baker, T. Conley, Fallace, Foley, Hopper, Hopps, Migdal, Schaff, Spence, Young

note: the top 7 finishers in the varsity boys race will earn credit toward a varsity letter.  

Girls race (short course) - Andrus, A. Conley, Jay, Miller, Schoeffler, Wang

Meet Information:

• Weather forecast: rain, temperatures in the high 60s with ESE winds 5-10 mph. Bring clothes to wear at the meet besides your uniform.The field house will be available as a place to stay dry and store your gear/book bag. 

 • Don't forget your assigned dual meet bib number. At the conclusion of your race, please remove the bib number from your jersey and return it to the large ziploc bag where the bib numbers will be stored between meets. Leave the safety pins on the corners of the number.

 • Be prepared to help out with setting up and/or breaking down the course before and after the meet. This mostly involves the placement or removal of cones and small flags. You may be asked to help by one of the coaches or one of the captains. 

• Team members who aren't competing can help out with finish line tasks or serving as course marshals. This help is appreciated by your teammates and the coaching staff.  

• Don't forget about the team picture at 3:30! It might happen in the field house if it's raining heavily. 

 
Course Maps:

Long Course:

 

Short course:

 

• Soon after the visiting team arrives, there will be a tour of the course. Wayland athletes that are new to the team and racing are required to join the course tour; any returning athletes who would like to join the course tour are welcome to tag along.  

• Once the course tour has begun, all balls, frisbees, etc. will be put away for the duration of the meet.

What to Bring:

• uniform
• everyday training shoes
• racing shoes if you have them
• warmup clothes
• plastic bag to store sweaty clothes

 • water bottle - including a second (24-32 oz.) bottle if you have an extra

• snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Festival)

For Parents:

• If you stand near the start/finish line area (just off the corner of the student parking lot, near the JV baseball field) you can watch most of the first half mile and the last half mile of the race.
• Snacks are welcome, but due to allergy concerns the Athletic Director has asked that any snacks be individually wrapped and ideally have the ingredients written on the label.

Week 6 Training Plan, 9/22-9/28

This week features the first home meet of the season, on Thursday when Weston will visit. Please arrive by 3:30 and be prepared to help with breaking down the course (removing cones and flags) when the meet is over. Please note that there's no practice (or school) on Tuesday due to Rosh Hashanah, if you like you can run on your own that day.

Mon 9/22 - Practice at 3:30. Warmup including BURPEES followed by cyclic long length run. 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. Today we'll be heading to the center of town, at which point there are various options depending on how far you're going. 

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)

Tuesday 9/23 - No organized practice today, if you'd like to you can do a short length run at an easy to moderate effort level on your own. Time guidelines as follows:

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

If you're observing the holiday and are unable to run today, you can make it up on Sunday if you like. 

Wednesday 9/24 - Practice at 3:30. Warmup including CURTSIES 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 short race speed runs incorporating turns. 

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

Thursday 9/25 - Dual Meet #1 vs Weston. More information including a time schedule, lineups and a course map will be forthcoming soon. Remember today should be a medium length day in terms of total running time, including warmup and cooldown. For Level 1 and 2 athletes this will impact how we approach the course tour which doubles as a warmup jog for most people. Also, the team picture will be taken today at 3:30.

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

Friday 9/26 - Practice at 3:30. Warmup including BURPEES followed by a short length run at an easy to moderate effort level. We will be doing hill drills (high knee running, skipping, bounding) on the Hultman aqueduct where it crosses Pine Ridge Road. 

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

Sat 9/27 - 9 AM optional practice at Lincoln Station, warmup to Mt. Misery field loop followed by 

Level 1 and 2: 5x1 minute at 75% effort, 30 second recoveries. 4 minutes recovery then 5x1 minute at 85% effort, 1 minute recovery. Cool down back to the parking lot.

Level 3 - 6x1 minute at 75% effort, 30 second recoveries. 4 minutes recovery then 6x1 minute at 85% effort, 1 minute recovery. Cool down back to the parking lot.

Level 4 - 8x1 minute at 75% effort, 30 second recoveries. 5 minutes recovery then 8x1 minute at 85% effort, 1 minute recovery. Cool down back to the parking lot.

Sunday 9/28 - off