Training Plan for Week 3: 9/15-9/21

This week features the first dual meet, which is also our only home meet. It's also the first race you'll be running that is longer than 2 miles. The training pattern will closely resemble last week, with a longer run Monday, shorter runs Tuesday and Thursday, meet Wednesday, a fairly substantial workout on Friday, long easy recovery run Saturday, and day off Sunday. Ideally, the amount of running you've been doing has gradually increased since the pre-season. That trend should continue through this week before we pull it back next week, when two meets are on the schedule.

• Monday 9/15 - Longer run of 40-70 minutes. Core circuit after the run and before stretching. Start out today at an easy pace, and gradually pick it up over the course of the run, such that the last 5-10 minutes are at close to a race pace effort. Also, after the warmup I'll explain how dual meets are scored in cross country. 

• Tuesday 9/16 - Shorter run of 25-45 minutes. Hill drills after the warmup and before the rest of the run. In the last 5-10 minutes of today's run, do 4-5 short pickups of 40-60 meters in length on the field loop of the home course. For anyone that wants to see the home course again, you can do the first part of your run (or all of it) as a course tour with the coaches and/or captains.

• Wednesday 9/17 - First dual meet vs. Boston Latin. With the warmup and cool down, you'll find that your total time spent running will be in the medium range, anywhere from 40-60 minutes. Both before and after the race itself, we'll need your help in both setting up and removing cones and course markings. Also, you will need to wear a bib number with your assigned DCL competitor number. Our number range is 701-799. When your race is over please return your bib number to me with the safety pins attached to each corner. I'll give it back to you before our next dual meet at Bedford next week.

• Thursday 9/18 - Shorter run of 25-45 minutes. Core circuit after the run and before stretching. Take it easy today after yesterday's race and before tomorrow's workout.

• Friday 9/19 - Track workout. Hill drills after the warmup The specifics of the workout will be explained, as there will be different options. However, in general the structure will be a longer repeat at a speed somewhat slower than race pace, followed by a 200 meter jog recovery, then a shorter faster repeat of 100 or 200 meters, followed by another recovery jog. At this point the cycle starts over with the longer repeat again. Overall, people will run anywhere from 10 to 20 laps, repeats and recovery jogs combined. 

• Saturday 9/20 - Long easy recovery run, 45-80 minutes. Take it easy today, particularly at the start. There'll be an optional practice in Lincoln meeting at 9 AM, otherwise you can do this run on your own. 

• Sunday 9/21 - off.