Training Plan for Week 9: 10/27-11/2

This week there are two separate training groups: those that are racing this Saturday at the MSTCA Invite (Group A), and those that are racing on November 8th at the MIAA Eastern MA Division 4 Championship (Group B). The top seven runners will be running in the latter race, and since they're not racing this week will be able to get in two workouts during the week. Those that are racing this coming Saturday will do one significant workout on Wednesday, the rest is sharpening. 

Monday 10/27 - 

Group A: Hill drills then 25 minute extended warmup jog, then 400-300-200-100 on the track at race pace

Group B: Hill drills then 60-70 minutes with the last ten minutes at about 80% effort. This run is a progression; if you're not going at something just slower than race pace near the end, you're not doing it right!

Tuesday 10/28 -

Group A: 15 minute warmup, 8x100 meter runs at 90% effort with a minute rest, 5 minute cool down. Core circuit after the run.

Group B: 15 minute warmup, 2x1600 meters, run 10-15 sec./mile slower than race pace with 90 seconds rest between the repeats. Then a 3 minute break, followed by 2x800 at race pace with a 3 minute recovery. Then a 3 minute break, followed by 2x400 at faster than race pace with 2 minutes rest between and after them. Finally, 2x200 at faster than race pace with a minute rest between them. 15 minute cool down.

Wednesday 10/29 -

Group A: 10 minute warmup, 3-4 sets of (600, 400, 200). 600 repeats are just slower than race pace,  400 repeats are at race pace, 200s are faster; recovery after each and every repeat all the way through is 2 minutes. 10 minute cool down.

Group B: 40 minutes easy. Progress the pace slightly toward the end if you feel up to it. Core circuit after the run.

Thursday 10/30 - 

Group A: 30-40 minutes easy. Progress the pace slightly toward the end if you feel up to it.

Group B: 50 minutes with the last 5-10 minutes at 80% effort. Similar to Monday, but shorter in length.

Friday 10/31 - 

Group A: Same as Tuesday, skip the core circuit

Group B: 10 minute warmup, 4 sets of (600, 400, 200). 600 repeats are just slower than race pace,  400 repeats are at race pace, 200s are faster; recovery after each and every repeat all the way through is 2 minutes. 10 minute cool down. 

Sat 11/1 - 

Group A: MSTCA Invitational. Includes 15 minute warmup jog and 10-15 minute cool down. More information including bus time and race schedule will be forthcoming later in the week. Bring a change of clothes so you can return your uniform after you're done with your cool down jog. 

Group B: 60-70 minutes easy. 

Sun 11/2 - off.