With the Division 4 EMass race coming up on Saturday there's one workout of substance this week, the rest is sharpening. The folks who wrapped up their seasons last week had good success with this type of plan. Beginning Wednesday, pay attention to the weather forecast so you have an idea of what to expect. There'll be a separate post on this blog later this week about Saturday's meet, stay tuned for that.
Mon 11/9 - 50 minutes at a moderate intensity (average intensity 5-6). Throw in 5 short (8-10 second) pickups at faster than race pace on the way in. I'd like to do this run along the Hultman aqueduct but I'm open to suggestions if people have other ideas. This is the longest run of the week.
Tue 11/10 - 10 minute warmup, 3x1600 on the track with each lap faster than the lap before it. The first two laps should average out to 10-15 seconds/mile slower than race pace; the third lap should be about race pace; the last lap something faster. 3.5 minute recoveries between each. After the third repeat, 5 minutes of easy jogging then 4x100m on the turf field at 90% effort with a jog back recovery. 10 minute cool down.
Wed 11/11 - 30-40 minutes at a low to moderate intensity (3 to 5). There's no organized practice today, do this run on your own.
Thu 11/12 - 20 minutes at a low to moderate intensity). 4 laps of in and out 200s, 5 minute jog. The difference between the faster and slower 200s should be 10-12 seconds.
Fri 11/13 - 25 minutes at a moderate intensity. Mini core circuit afterward with 100 meter runs at race pace between each set of drills.
Sat 11/14 - MIAA EMass Division 4 Championship. More info forthcoming in a subsequent post, but it's worth noting here that the boys will be racing at 1:05 and the girls at 2:25.
Sun 11/15 - off
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