Week 4 Training Plan, 9/14-9/20

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

This week the first of three dual meets will be held, with Wayland hosting the Boston Latin School on Wednesday. The long run will be done on Monday and the other major workout of the week will be either Friday (for those who can't make it to the practice Saturday morning) or Saturday (for those who can). The Saturday practice will meet at the Lincoln Station parking lot.  

Mon 9/14 - Practice 3:30. Warmup including BURPEES followed by progressive long run, broken down as follows:

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)

The route for today's run will be along the Weston Aqueduct heading west towards Framingham to start. For some the run will be an out and back along the aqueduct while others will make a loop and return via the Hultman Aqueduct and Carol Getchell Trail.

Tue 9/15 - 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 runouts next to the softball field incorporating turns.

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

Wed 9/16 - Dual Meet #1 vs. Boston Latin. 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 9/17 - Practice at 3:30. Warmup including BURPEES, followed by a short length run at an easy to moderate intensity. In addition we'll be doing hill drills on the Hultman Aqueduct between Cedar Crest and Pine Ridge road.

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

Fri 9/18 - Practice at 3:30.  Warmup including CURTSIES followed by 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 70% effort, next minute 80% effort, last minute 90% effort. 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 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

Warmup followed by a short run at an easy to moderate pace for those doing the workout at Lincoln Station tomorrow.

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

Sat 9/19 - Optional practice 9:00 AM at Lincoln Station- 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 70% effort, next minute 80% effort, last minute 90% effort. 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

Warmup followed by a short run at an easy to moderate pace for those who did the timed repeat workout yesterday.

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

Sun 9/20 - Off.

DCL Kickoff Results - 9/9/26

Meet results  

Meet schedule overview

On a cloudy and warm afternoon, a group of WHS athletes visited Bedford High School for a non-scoring scrimmage style meet on a 3 kilometer (1.87 mile) course. In addition to the hosts, Newton South and Westford Academy also took part. All of the Wayland runners were making their season debut, with many running their first high school race. Despite this, the sound racing tactics were impressive from Wayland runners. The course, which lacking much in the way of vertical relief, still required some discipline early on. 

The first of two races contested by WHS athletes was the boys JV race, with almost 100 finishers (over half of those from Newton South). In these crowded conditions the first three Wayland finishers were all 9th graders, led by Henry Tharpe in the top 20 with Connor Thomas and Henry Vukson in the top 30. Not long after, a group of 10 runners that included 11th grader Caleb Grace and 9th grader Rhys Hill crossed the line within six seconds of each other, packing that is normally seen only at large invitational meets. 9th graders Dylan Stack and Peter Sondey were part of another clump of runners (six finishers in five seconds) fighting to the finish line. Rounding out the Wayland contingent were 10th graders David McLaughlin and Drake LeBaron and 9th graders Daniel Alappatt, Anthony Choi and Cesc Garcia-Rivera. LeBaron, as the only Wayland runner with prior experience with high school cross country, was the grizzled veteran of the group. 

 In the girls varsity race, the 10th grade pair of Ivy Robertson and Brynn Andrus established a competitive position early and made it stick at the end, with both finishing in the top 10. While Robertson has experience from the track team last year this was an impressive effort for her first cross country race.  

The next race on the schedule is next Wednesday, which is the first of two home meets this season. This will also be team picture day. As can be seen from the meet schedule overview linked above, there are nine meets remaining on the schedule. While no one on the team will be competing in every single one of them, there are plenty of opportunities to race between now and the end of the season. 

DCL Kickoff Scrimmage - 9/9/26

Warmup protocol 

Schedule overview for 2026 season 

Meet Site: Bedford High School, 9 Mudge Way 

Bus leaves at 2:45

first race 4:30

Order of races and lineups:

JV boys - Alappatt, Choi, Garcia-Rivera, Grace, Hill, LeBaron, McLaughlin, P. Sondey, Stack, Tharpe, Thomas, Vukson

JV girls - none

varsity girls - Andrus, Robertson

varsity boys - none

Any girls that complete the race and the seven fastest boys on the day will receive credit towards a varsity letter as outlined on pages 6 and 7 of this document.

Course Map:

The course begins and ends on a baseball field next to the high school, with an out and back portion on the other side of Railroad Street (there will be a crossing guard). The course is a mix of grass with some pavement along the road. If you have spiked shoes it might be a good idea to put 1/8" elements or blanks in them.

Meet Information:

• Weather forecast: Overcast, temperatures in the high 70s with S winds 5-10 mph. Bring clothes to wear at the meet besides your uniform. You won't be allowed on the bus if you don't have clothes to wear besides your uniform.
• You'll need to wear your assigned bib number for this meet and the upcoming three dual meets. After your race and before you leave, please return this bib number to the ziploc bag that holds the bib numbers and safety pins.
• There's no team scoring at this meet.

• There will be a course tour sometime soon after we arrive, which might be led by Coach Mayall.

• As noted in a previous communication, those athletes who raced on Sunday at the Vineyard Invitational won't be racing at this meet. The plan is for them to come along on the bus and do the day's workout (as laid out in the Week 3 Training Plan on this website) on the Reformatory Branch rail trail which passes just to the south of the middle school playing fields. This path, which is an unpaved former rail bed, can be located at the southernmost part of the race course on the map above. The run will be an out and back heading west towards Concord along this path, returning halfway through to Bedford High School. Take particular care at all road crossings, especially Concord Road (route 62) if you reach it. Stop, look both ways and wait for a safe opportunity to cross. 

 What to Bring:

• uniform
• everyday training shoes
• racing shoes if you have them
• warmup clothes
• plastic bag to store clothes and backpack/duffel bag
• 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:

• From what I can tell, there's parking near the Bedford Public Library next to the high school, but the lot behind John Glenn Middle School (next to tennis courts) might be a better option as the race course passes directly by this spot. 

Week 3 Training Plan, 9/7-9/13

This week the DCL meet schedule begins with the non-scoring "DCL Kickoff" on Wednesday. This is a scrimmage type event with the 11 teams of the DCL spread out among three sites for a race run on a shorter course. Wayland will be attending the kickoff race at Bedford, with Newton South and Westford Academy also attending. Anyone who raced at Martha's Vineyard on Sunday 9/6 won't be racing on Wednesday at Bedford. This group will come along with the team and do their run in Bedford along the Reformatory Branch trail which is a smooth dirt rail bed that runs from Bedford Depot to Concord Center. The long run will be done on either Friday or Saturday at Lincoln. Practices on both Monday and Saturday are optional and will meet at the Lincoln Station parking lot. 

On Tuesday there'll be a discussion of racing strategy with new athletes; returning athletes can attend if they would like to.

Mon 9/7 - Practice 3:30 at Lincoln Station. Warmup including BURPEES followed by a medium length run at an easy to moderate level of effort. Those who raced yesterday should definitely take it on the easy side of things. The OuterSpatial app, available from major app stores, is an excellent tool for navigating the trails here, please use it if possible. Overall length of the run as follows:

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

Tue 9/8 - 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 "fly zone" accelerations incorporating turns.

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

Wed 9/9 - DCL Kickoff at Bedford. 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. 

Athletes who raced on Sunday 9/6 at Martha's Vineyard will do a medium length cyclic run, where the pace will increase in cyclic fashion, first at a 40% (4/10) effort, then 60% effort, then 80% effort. This 40-60-80% effort cycle will be repeated four times, meaning there will be 12 total segments. The total length of the run will be as follows:

Level 1: 24 minutes (2 minute segments)
Level 2: 36 minutes (3 minute segments)
Level 3: 48 minutes (4 minute segments)
Level 4: 60 minutes (5 minute segments)

Thu 9/10 - Practice at 3:30. Warmup including BURPEES, followed by a short length run at an easy to moderate intensity. In addition we'll be doing hill drills on the Hultman Aqueduct between Cedar Crest and Pine Ridge road.

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

Fri 9/11 - Practice at 3:30. Warmup including CURTSIES followed by a workout with three repeats, the first at about a 65% effort level, the second at 75% effort, and the last one at 85%. 2 minutes of recovery (jog or walk) in between each. Breakdown as follows:

Level 1: 5-7 minute warmup jog, 3x5 minutes, 5-7 minute cooldown jog
Level 2: 6-8 minute warmup jog, 3x6 minutes, 6-8 minute cooldown jog
Level 3: 8-10 minute warmup jog, 3x8 minutes, 8-10 minute cooldown jog
Level 4: 10-12 minute warmup jog, 3x10 minutes, 10-12 minute cooldown jog

OR

Warmup followed by a short run at an easy to moderate pace for those doing the workout at Lincoln Station tomorrow.

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

Sat 9/12 - Optional practice 9:00 AM at Lincoln Station - Brief warmup followed by a workout with three repeats, the first at about a 65% effort level, the second at 75% effort, and the last one at 85%. 2 minutes of recovery (jog or walk) in between each. Breakdown as follows::

Level 1: 5-7 minute warmup jog, 3x5 minutes, 5-7 minute cooldown jog
Level 2: 6-8 minute warmup jog, 3x6 minutes, 6-8 minute cooldown jog
Level 3: 8-10 minute warmup jog, 3x8 minutes, 8-10 minute cooldown jog
Level 4: 10-12 minute warmup jog, 3x10 minutes, 10-12 minute cooldown jog

For those not going to the practice in Lincoln, try to do the following short workout (run or some other type of continuous movement exercise like cycling or swimming) on your own:

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

Sun 9/13 - Off.

Vineyard XC Invitational Results, 9/6/26

For the third year in a row, the WHS cross country season kicked off with a meet on Martha's Vineyard. Compared to the last two years at this meet, the weather was much more favorable with lower temperatures and humidity. There was a strong wind 15-20 mph from the north which wound up being a tailwind to start and a headwind in the later stages with the layout of the courses. There was a lot of racing savvy on display from both experienced team members and new athletes as well. Wayland athletes won medals in multiple races and there were competitive battles throughout the roster.

9th grade boys 3k (46 finishers): Evan Hopps 1st, Thomas Markey 34th, Brendan Tripp 37th. Evan led from start to finish and put on a clinic in his first high school race.

JV girls 5k (44 finishers): Cordia Wang 5th, Lily Hage 6th, Anya Brown 7th, Ainsley Jay 26th. Very impressive racing led by co-captain Cordia Wang who improved 21 places from last year. She was followed directly by Hage and Brown, both rookies in their first high school race. Co-captain Jay rounded out the foursome in the top 30 overall.

JV boys 5k (74 finishers): Daniel Sondey 4th, Grady Spence 11th, Jack Ricci 16th, Johan Versteeg 31st, Griffin Jorgensen 42nd. With medals going to the top 25 finishers in the JV race, there were three more medal winners for Wayland in this race. The team scored 4th out of 8 teams.

Varsity girls (72 finishers): Ava Miller 29th, Henrietta Schoeffler 46th. Ava and Henrietta ran the two fastest times for Wayland female runners on this course in the three years Wayland has participated in this event.

Varsity boys 5k (115 finishers): Brandon Hopps 5th, Ryan Young 17th, Ryan Foley 25th, Archie Baker 27th, Reese Migdal 47th, Elliot Hopper 60th. This race was once again quite competitive, with a front pack that was racing at a high level from the gun. After leading early on, Brandon Hopps was able to secure a top five finish and a medal. He ran the fastest time of any WHS athlete at this meet in the three years Wayland has participated. Behind him the team depth was much improved over previous editions of this meet, with the rest of the scoring top five runners all having impressive time drops compared to last year at this meet. The team score had Wayland in third out of fifteen (last year 5th). The two teams finishing ahead of Wayland were Catholic Memorial, a parochial school that recruits athletes, and East Greenwich, one of the better teams in Rhode Island.

All this and there was time to frolic in the surf at Vineyard Haven, where many interesting t-shirts can be purchased, before boarding the ferry to return to the mainland.

Meet results

WHS best times at this meet

Vineyard XC Invitational, 9/6/26

Suggested warmup protocol

Meet Site: 

Martha's Vineyard Regional High School

Transportation Schedule

pre-meet:

6 AM bus departs WHS for Steamship Authority Terminal in Woods Hole; this will be a quiet bus ride, no music or loud conversations please. If you want to take a nap this is the time for it.

8:15 AM Ferry to Vineyard Haven

9:00 AM Buses provided by the host school transport athletes and coaches to MVRHS

post-meet:

sometime after 2 PM - bus provided by host school to Vineyard Haven

5:00 PM depart Vineyard Haven Ferry Terminal

5:45 PM arrive at Woods Hole, leave for Wayland

7:30ish PM return to WHS

Race Schedule and Entries

11:00 AM 9th grade co-ed 3k: E. Hopps, Markey, Tripp

11:30 AM JV girls 5k: Brown, Hage, Jay, Wang

12:15 PM JV boys 5k: Ciccarelli, Doxopoulos, Jorgensen, Ricci, D. Sondey, Spence, Versteeg

12:45 Varsity girls 5k: Miller, Schoeffler 

1:15 PM Varsity boys 5k: Baker, Foley, Hopper, B. Hopps, Migdal, Young 

note: the top 7 fastest times on the 5k course will be counted towards varsity status regardless of which race the athlete runs

 
Meet Information:

 

overview of the meet

• Weather forecast: partly cloudy, temperatures in the low to mid 70s with winds from the south around 10 mph
• Report to the starting line 10 minutes before the start of your race, you can complete your warmup at the starting line.
• Awards will be given to the top 15 boys and top 15 girls in the 9th grade race, top 25 finishers in the JV races, and top 15 in the varsity races

Course Maps:

The course begins and ends on the high school ball fields before entering the state forest to the south of the school grounds. Most of the course for both 3k and 5k is on unpaved fire roads in the nearby state forest. Both courses are basically flat, note there are some short sections of loose sand to watch out for. We'll arrive in time to see the course, which can be part of your warmup. 

 

3k map (click to enlarge): 

 5k map:

 

Packing List:

Clothes:

• Uniform
• Everyday running shoes, i.e. training shoes
• Racing shoes if you have them. We'll have spike elements of different lengths available depending on the footing.
• Warmup clothes including a short sleeved shirt, long sleeved shirt, and warmup pants. A hat is a good thing to have as well.

Non-food items:

• Water bottles (plural) - filled, ideally at least half a gallon of water

• Folding chair - important to have something to sit on other than the ground

• Sunscreen

• Insect repellent

• Pillow

Food:

• Breakfast or breakfast type snacks to have while waiting for the ferry to the island or on the ferry

• Lunch to eat at the meet 

• Dinner or a large snack which can be eaten on the ferry back to Woods Hole or before getting back on the bus. Due to allergy concerns, there is to be no eating while on the bus.

 • Chocolate milk will be provided using proceeds from the Wayland XC Festival

For Parents:

• Parents are welcome to come along, on the same ferry even, but must pay their own way. The buses provided by the school are for athletes and coaches. There are VTA buses on the island which are free and take passengers to the high school.  

• If you're going to be at the meet and want to take your child home with you, please talk to a coach to let us know.  

• 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 2 Training Plan, 8/31-9/6

Online team store - orders must be submitted by Tuesday September 1st

Vineyard Invite survey - needs to be submitted by noontime Wednesday September 2nd

This week features the first meet of the season, the Vineyard Invitational hosted by Martha's Vineyard RHS. For various reasons, this meet is happening a week earlier in the season schedule than normal. This will be the third time Wayland has participated in this unique event, where all the competing schools (except the host school of course) arrive on a ferry! This also means there are more logistical concerns to consider, namely reserving space on the aforementioned ferry. As a result, I need to hear from everyone on the team as to whether or not they plan on taking part. The meet is optional, like all the weekend invitational meets on the schedule. Please fill out this extremely brief poll linked above regarding whether or not you plan on taking part in the Vineyard Invite this year. 

Also worth mentioning is the fact that there's no school on Friday. There will be practice held in the afternoon at the regular time, as I don't have the day off at my job. Friday's practice will be for people who are in town that aren't signed up for Sunday's meet; the people that are racing on Sunday will take Friday off. There will be a practice Saturday morning for everyone that's in town, held at the high school. 

The pattern of this week's practices is similar to last week with a maximum of six runs--three shorter runs, two medium runs, and a long run. Remember that alternate forms of exercise can be subbed in for running on one or more days, which is a particularly good idea for people who haven't put in as much time (or any time) running over the summer months. Remember that we meet each day under the large trees next to the field house, this is on the southwest side of the field house. If you walk around the outside perimeter of the field house you'll find us.

If you haven't already done so please hand in your summer training log (optional for new athletes, required for returning athletes). Rewards will be distributed once the coaching staff has tabulated the logs, which should be done by the end of next week. 

If you're an 11th or 12th grader with at least one year of prior experience on the team and are interested in being a captain, please contact me either via e-mail or in person to declare your interest. The prerequisites for being captain are described at the bottom of page 7 of the team policies and FAQ document.

On Wednesday the 2nd from 5:30-7 PM there will be a "spike night" (spikes being the racing shoes used in this sport) held for the team at Marathon Sports (255 Washington Street in Wellesley). If you need running shoes, whether for daily practice use and/or specifically for races, this is an opportunity to get them at a 20% discount. In fact, everything in the store except for electronics is discounted 20% for WHS team members. This event is optional. 

With all that out of the way, here's the plan:

• Mon 8/31 - Practice 3:30 PM at WHS. Warmup including BURPEES and strides on the track followed by a short, easy active recovery run. We will be doing a series of bounding run throughs over cones and a few short intense sprints as well. The team supply of elliptigo bikes will be available for use.

Level 1: 18-20 minutes
Level 2: 22-26 minutes
Level 3: 28-32 minutes
Level 4: 38-42 minutes

• Tue 9/1 - Practice 3:30 PM at WHS. Warmup including CURTSIES followed by a medium length run that will incorporate timed pickups of 3-4 minutes in length, at an "uncomfortably sustainable" (80%) effort. In between the faster paced bits of running is a recovery interval of 1.5 minutes, ideally done at a 50% effort (a bit faster than a slow jog). This will be followed by a few pickups of 30 seconds in length at a 90% effort. The 30 second pickups should approximate race pace for the typical cross country race distance. Cross country races are between 3 and 5 kilometers. These shorter faster pickups have a 1 minute recovery interval between them. Level 1 athletes may find it more realistic to walk the first 30-60 seconds of each recovery interval. Everyone will begin and end their run today with a warmup and cooldown that are at an easy pace, with the timed pickups sandwiched in between. Time for today's run is as follows, with number of pickups indicated as well:

Level 1: 22-26 minutes: 1x 4 minutes @80%, 4x30 second pickups @90% (warmup and cooldown 5-6 minutes each)
Level 2: 34-38 minutes: 2x 3 minute pickups @80%, 4x30 second pickups @90% (warmup and cooldown 8-10 minutes each)
Level 3: 43-47 minutes: 2x 4 minute pickups @80%, 6x30 second pickups @90% (warmup and cooldown 10 minutes each)
Level 4: 52-56 minutes: 3x 4 minute pickups @80%, 6x30 second pickups @90% (warmup and cooldown 12-15 minutes each)

• Wed 9/2 - Practice 3:30 PM at WHS. Warmup including BURPEES and then a short, easy active recovery run. Remember that "Spike Night" at Marathon Sports in Wellesley is from 5:30-7 PM this evening after practice.

Level 1: 18-20 minutes
Level 2: 22-26 minutes
Level 3: 28-32 minutes
Level 4: 38-42 minutes

• Thu 9/3 - Practice 3:30 PM at WHS. Warmup including CURTSIES, then a cyclic long run (CLR). The total time of this 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 this easy-fresh-good cycle is repeated three more times. If your watch has a countdown timer function, it's a good way to keep track of these time segments. Total length of the run as follows:

Level 1: 36 minutes (12x3 minute segments)
Level 2: 48 minutes (12x4 minute segments)
Level 3: 60 minutes (12x5 minute segments)
Level 4: 72 minutes (12x6 minute segments)

• Fri 9/4 - Practice 3:30 PM at WHS. Warmup including BURPEES and strides on the track followed by a short, easy active recovery run, with a series of hill drills (7x each, hill springing and skipping). Multiple elliptigo bikes will be available for use. Those that are racing on Sunday will have today off.

Level 1: 18-20 minutes
Level 2: 22-26 minutes
Level 3: 28-32 minutes
Level 4: 38-42 minutes

• Sat 9/5 - Practice 9:00 AM at WHS. Warmup including CURTSIES and then a short run including 3 sets of short repeats on top of the aqueduct. If you're not able to make it today try to do a steady run of short duration as outlined below on your own if possible. 

Level 1: 18-20 minutes
Level 2: 22-26 minutes
Level 3: 28-32 minutes
Level 4: 38-42 minutes

Sun 9/6 - Vineyard Invitational (more details forthcoming in a subsequent post) or day off