Week 6 Training Plan: 10/5-10/11

This week we continue with the pattern established last week of harder efforts on Monday, Wednesday, and Friday. This time around Wednesday should be a meet instead of a postponement. A reminder that this week’s meet site has been chanced from Concord Carlisle to Weston. Finally, this is the first of many notifications regarding this Sunday’s Wayland XC Festival, which is an open race for runners of all ages who pay an entry fee to race on a modified version of our course. This meet is our team’s fundraiser and has paid for things like post-race chocolate milk, watches, other equipment, and transportation costs. Putting on this event requires volunteers, most of whom come from the WHS cross country teams. Stay tuned for more information on the different assignments that are available.

• Monday 10/5 - 15 minute warmup, followed by the return of hill loops, 10 minute cool down. This time we’ll do 3-4 repeats total. The repeats can be either 1 or 2 laps. Thus, the total number of laps completed for the entire workout will be between 4 and 8. Examples of how the workout can be broken down include:

    • 4x 1 lap
    • 4x 2 laps
    • 1 lap, 2 laps, 1 lap, 2 laps
    • 1 lap, 2 laps, 1 lap

Each repeat should start at an intensity level of 8, with the climb up the aqueduct pushing you up to at least 9. Upon reaching the top of the aqueduct the idea is get back to a level of 8. The recovery interval between repeats is 2/3 of the time it took to run the previous repeat.

• Tuesday 10/6 - hill drills followed by 30-45 minutes at a low to moderate intensity (3-5), with 4x100m at race pace.

• Wednesday 10/7 - Dual Meet #2 at Weston. This meet will include Concord Carlisle and is contested in a double dual format. More info on this meet in a forthcoming post.

• Thursday 10/8 - 45-60 minutes at a low to moderate intensity (3-5) followed by the core circuit. Site of this run TBA, but likely to be on the Weston aqueduct to Getchell Trail in Framingham.

• Friday 10/9 - 10-15 minute warmup, cut down repeats, 10-15 minute cool down. The repeats will start longer and get shorter. Options include 9-7-5-3-1 minutes or 8-6-4-2-1 minutes. The recovery interval is half the time of the previous repeat. Ideally this workout should start at about a 75% effort and wrap up at faster than race pace for that final minute.

• Saturday 10/10 - 50-80 minutes at a low to moderate intensity (3-5). There will be an optional practice at Lincoln at 9 AM for those interested.

• Sunday 10/11 - off. Today is the day for the Wayland XC Festival, see you there!