Week 5 Training Plan - 9/28-10/4

This week marks a change in the nature of the training we'll be doing. For one, the next three weeks will have the highest volume of training for the entire season. In addition, the schedule sets up such that we'll be able to fit in a more regular, predictable pattern with meets on Wednesday only for the next three weeks. The weekly circuit training of the last month is a thing of the past. Instead there will be two harder workouts besides the meet; a session of shorter, faster repeats and a longer more moderately paced workout. One of these will be on Monday, the other on Friday.

Mon 9/28 - 10-15 minute warmup jog, hill repeats on the Hultman aqueduct, 10-15 minute cool down jog. The stretch we'll be running today isn't actually entirely on a hill, but rather starts out flat and then tilts up. The number of repeats will vary depending on the person, but will likely fall in the range of 6 to 12. The recovery is a jog (not walk) back down to the starting point. It's key to approach this workout with patience, holding something in reserve at the start and picking it up as the workout goes along. The last 2 or 3 reps should be at race pace if not a bit quicker.

Tue 9/29 - hill drills followed by 35-50 minutes at a moderate intensity (4-6) including 5x100m run outs at race pace. The route or loop today is up to you. In addition to the day's run there'll be a discussion of how to approach tomorrow's meet.

Wed 9/30 - Home dual meet vs. Newton South and Waltham. More information will be forthcoming in a subsequent post. Don't forget that the race day protocol includes a cool down jog after your race of 10-20 minutes.

Thu 10/1 - 40-60 minutes at a low to moderate intensity (3-5), out and back along the Hultman aqueduct heading east from Maiden Lane. Since we're no longer doing circuits on the track, when you get back from the run you'll be doing a post-run series of core exercises. This will include some of the things you did during the circuits without the repeats on the track.

Fri 10/2 - 10 minute warmup, 4-6x4 minute repeats at 80% effort (i.e. effort level 8) with 2 minute recoveries, 10 minute cool down. Along the flat surface of the Weston aqueduct east of Happy Hollow, not quite at race pace effort. This workout, like Monday's, will be done in groups of similar fitness level.

Sat 10/3 - 45-80 minutes at a low to moderate intensity, level 3-6. Ideally it should start easy and gradually get a bit quicker by the end. Very important to allow your body to absorb the training of the week by taking it easy and not forcing the issue overly today. There will be an optional practice meeting at 9 AM for those interested, site TBA. We might return to Lincoln, the other possibility being the Assabet River NWR in Sudbury.

Sun 10/4 - off