Training Plan for Week 5: 9/29-10/5

On the heels of last week's reduction in training volume, the next two weeks will be the highest volume of training you do for the entire season. Training may take some other form than running if nagging injuries require it; an elliptical machine or aqua jogging in a pool would be the best options, with riding a bike next on the list, followed by swimming. The training pattern for the week is C-A-B-A-B-C where A is a shorter run C is a longer run and B is somewhere in between. 

Many people on the team have come down with a cold that seems to be going around the school. Keep in mind that the best ways to avoid illness are:

• washing your hands thoroughly and regularly, including before eating and after using the bathroom

• sleeping 8-9 hours a night

• avoid touching your face
• cover your coughs and sneezes--by doing so into your elbow, preferably

Finally, the plank at the beginning of the warmup has been bumped up to 60 seconds. 

• Mon 9/29 - 45-75 minutes easy. If you feel up to it, pick up the pace the last 10-15 minutes or so. Core circuit after the run.

• Tue 9/30 - 30-45 minutes incl. 6-8x100 meters at race pace at the end of the run. Hill drills after the warmup. 

• Wed 10/1 - Dual Meet #3 vs. Newton South and Waltham. This meet will be held at Cold Spring Park; more information will be posted Tuesday on this website. The overall amount of running you do today, including warmup and cool down, should be in the 40-60 minute range. 

• Thu 10/2 - 30-45 minutes easy, with a modest increase in pace the last 5-10 minutes. Core circuit after the run. 

• Fri 10/3 - 10 minute warmup, timed pickups, 10 minute cool down. Hill drills after the warmup. There are two options, either 9-7-5-3-1 or 8-6-4-2-1 minutes, starting out at slower than are pace and ending with the last two pickups at race pace. Recovery jogs of 4-3-2-1 minutes after each pickup. This can be done on the area of the home course.

• Sat 10/4 - 60-90 minute easy long run. Today's optional practice will be at the Assabet River National Wildlife Refuge instead of the Lincoln trails. The time is the same, 9 AM. The address for the main entrance is 680 Hudson Road, Sudbury MA. We'll be meeting at the visitor center on Winterberry Way, which is just under half a mile from the entrance. More information in a future post. 

• Sun 10/5 - off.