Week 8 Training Plan - 10/19-10/25

This week marks the end of the training pattern we've been in for the past 3 weeks of higher training volume, alternating harder days with easier days. There are also two meets this week, Wednesday on the home course (rescheduled from earlier in the season)and Saturday at the Barnstable County Fairgrounds in Falmouth. Some people will be running in both meets, others just on Wednesday. As we get deeper into the season, remember that temperatures are cooling off and be sure to dress accordingly--particularly on meet days when you'll be spending more time outside.

Mon 10/19 - 10-15 minute warmup jog, hill repeats on the home course, 10-15 minute cool down jog. The stretch we'll be running today incorporates the hill near the end of the race, then back down, than across to the base of the hill again. The number of repeats will vary depending on the person, but will likely fall in the range of 5 to 8 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.

Tue 10/20 - hill drills followed by 30-45 minutes at a moderate intensity (4-6) including 4x100m 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 10/21 - 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 10/22 - 45-60 minutes at a low to moderate intensity (3-5), out along the Weston aqueduct and Getchell trail. Core circuit after returning from the run. This is what passes for a long run this week.

Fri 10/23 - 30 minutes at a moderate intensity, including 4x 200 meter run outs at race pace with a 200 meter jog recovery. We might end up doing these on the track, stay tuned.

Sat 10/24 - MSTCA Twilight Invitational. Much more info forthcoming in a subsequent post, which you need to read through thoroughly and carefully. This is a popular meet and also a long day, having the right clothes and a meal to eat after your race will be crucial.

Sun 10/25 - off