Week 3 Training Plan - 9/14-9/20

Week 3 Training Plan

This week includes the first weekday meet, on Wednesday. All our weekday meets are within the Dual County League. This Wednesday’s DCL meet uses the same relay format as the Clipper Relays from last Saturday with three person teams. In terms of training, we’re continuing to build endurance and gradually increase the amount of training volume from the past two weeks. Aside from the meet, we’ll be doing a higher intensity workout on Friday with the circuits. On the other days I’d like you to run more on feel, ideally building up the pace from beginning to end of the run. Note that the Dudley Pond 5k is being held this weekend and while it’s not a good idea to actually run in the race yourself (our first dual meet is the next day on Monday Sept. 21), it does offer a nice volunteer opportunity for those interested.

Mon 9/14 - off.

Tue 9/15 - hill drills followed by 30-60 minute progression run along the Weston aqueduct. Following the drills, I’ll explain how the meet tomorrow will be conducted, including the “W-day” competition between Wayland and Weston. The run will begin heading out toward Framingham along the aqueduct. Be careful at all street crossings, in particular Stonebridge in Wayland and Elm St. in Framingham. The intensity should gradually pick up from an effort level of about 3 at the start to about an 8 by the end. One way to ensure this is to head out for a little bit longer than half the intended time, then try to make it back in less time to meet your original time goal. For example, for a 40 minute run head out for 21 minutes and try to get back in 19.

Wed 9/16 - DCL Relays at Franklin Park. As mentioned above, the format of this meet is the same as the Clipper Relays, with three person teams covering the same loop three times total. The distance of the loop will be around 3k, which is just under 2 miles. You should warmup and cool down for 15 minutes apiece.

Thu 9/17 - Run to the town beach, 15 minutes aqua jogging, run back to school or get picked up from the beach. The intensity today should be relaxed after yesterday’s meet and before tomorrow’s circuits. If you’re planning on being picked up from the beach you should plan on having any bags brought there in one of the coaches’ cars.

Fri 9/18 - 15-20 minute warmup, circuits, 10-15 minute cool down. Note that the length of the warmup and cool down have been extended.

Sat 9/19 - 40-80 minutes. This is the longest effort of the week. If you like you can join us at the Lincoln commuter rail parking lot (145 Lincoln Road, Lincoln MA) at 9 AM where we’ll be running on the trails there. Whether you run at Lincoln or not, the goal for today’s run is to have it be a similar type of progression effort as Tuesday, only a little longer and not necessarily an out and back run like Tuesday's was.

Sun 9/20 - off. Today is the Dudley Pond 5k which is an event that's looking for volunteers. If you’re interested let me know.