Week 7 Training Plan - 10/12-10/18

This week we continue the pattern of harder more intense running on Monday, Wednesday and Friday interspersed with easier days on Tuesday, Thursday and Saturday. In fact this will be the final week of this pattern before the schedule turns toward the end of the dual meet season and championship meets in the near future. Thus far people have held up well on the whole to the heavier training load of the past two weeks; don't be surprised if you feel a bit tired this week from the cumulative effect of all that work combined with this week's efforts. Finally, please note that Monday's workout is an important one; if you're out of town my hope is you can get it done on your own using a local running track.

• Monday 10/12 - 10-15 minute warmup, alternating between faster and slower 800s for 3 or 4 miles, 10-15 minute cool down. The workout today is a continuous effort, ideally run on a track so you can gauge your pace because pace is important. The plan is to run the first 800m (2 laps) at a speed that's 30-40 seconds per mile slower than your race pace, then the next 800m at race pace. For example, a runner whose race pace is 6 minutes per mile would run the slower 800s in 3:15-3:20 and the faster 800s in 3 minutes. Repeat this pattern, without stopping, until you've covered at least 3 miles (12 laps) or even 4 (16 laps). To determine your current race pace, use the results of last week's dual meet; if you mistakenly went off course last week, let me know and we'll figure out the appropriate pace for you. While we don't ordinarily do longer workouts like this on the track I feel the benefits gained from this particular session are worth getting on the track. Practice today will be at 9 AM at the high school; if you're in town the expectation is that you'll be there.

• Tuesday 10/13 - hill drills followed by 30-45 minutes at a low to moderate intensity (3-5), with 4x100m at race pace.

• Wednesday 10/14 - Dual Meet #3 vs. Boston Latin at Franklin Park. More info on this meet in a forthcoming post, but it's worth noting here that the bus will be leaving at 2:15 instead of the usual 2:30 for a weekday meet.

• Thursday 10/15 - 45-60 minutes at a low to moderate intensity (3-5) out and back along the Hultman aqueduct followed by the core circuit. If you're interested, there's a loop trail squeezed between the aqueduct and route 30 beyond Rice Road; this is the Loker Conservation Area trail, and a map is included in the maps sidebar on the right. Finding the trail from the aqueduct can be a little tricky but it's a nice loop with varied terrain.

• Friday 10/16 - 10 minute warmup, 24 or 27 minutes at or close to aerobic threshold pace, 10 minute cool down. This is a repeat of the workout we did two weeks ago around the flatter parts of the home course. The run is continuous but divided into thirds, with the first third at about 75% effort, the middle third at 80%, and the final third at 85%. 

• Saturday 10/17 - 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 10/18 - off.