Week 10 Training Plan - 10/31-11/6

 This week we continue with championship season. Starting on Wednesday there will be two distinct workouts, one for the people who are racing this weekend at the Frank Mooney Invitational. This will be "Group A" in the plan below. Meanwhile, the top seven boys and top six girls will be taking the weekend off from racing and focusing on the MIAA Division 4 Eastern Mass. Championship race on November 12th. These will be "Group B" in the plan below. If you don't know which group applies to you, get in touch with me ASAP.

Mon 10/31 - 10-15 minute warmup jog, 10-12 minute tempo run, hill repeats, 10-12 minute tempo run, 10 minute cooldown. Today's workout will center on the Weston aqueduct east of Old Connecticut Path. The tempo segments will start on OCP and head north to Herland before taking a right on to the aqueduct and ending at the pumphouse (large stone building at the top of the hill). From there, 3-4 minutes recovery before doing 4-6 repeats of the hill that leads from the sidewalk along OCP up to the pumphouse. Another 3-4 minutes recovery after the final hill repeat, and then repeat the initial tempo segment. Please note, before warming up today, the tent and side flaps need to be taken out and unfolded so they can dry out from Friday. The tent need not be raised to full height; the side flaps wll need to be held down with something to keep them from blowing away. At the end of practice we'll put the tent and flaps away.

Tue 11/1 - Resistance training in the fitness center (sets of 10-8-6 reps) followed by 30-45 minutes at a low to moderate intensity. In the second half of the run, mix in 4-6 short pulses of 8-10 seconds at a faster than race pace speed.

Wed 11/2 -
Group A: hill drills followed by 25 minutes at a low to moderate intensity then 4 laps (1600m) of "ins and outs" on the track; this means run the straightaways at race pace and "float" the curves at a fresh (not slow jog) speed.
Group B: hill drills followed by 50-65 minutes starting out easy and progressing to a moderately hard intensity (fresh to good) for the last 10-15 minutes. Site for this run TBA.

Thu 11/3 -
Group A: 40-50 minutes starting out easy and progressing to a moderately hard intensity (fresh to good) for the last 10 minutes.
Group B: 15 minute warmup, sandpit loop repeats at race pace with equal time recovery, 15 minute cooldown. The number of reps will be depend on the person and on how long the loop actually is (I need to measure it still).

Fri 11/4 -
Group A: 25 minutes at a low to moderate intensity, with the last five minutes being 4-5 runs of 100 meters at race pace with 100 meter jog recoveries.
Group B: Resistance training in the fitness center (3 sets of 5 reps after a warmup set of 10-12) followed by 30-45 minutes at a low to moderate intensity.

Sat 11/5 -
Group A: Frank Mooney Invite at Wrentham Developmental Center. The bus leaves at 7:30. More information will be forthcoming, don't forget your warmup and cooldown today.
Group B - 50-70 minutes easy, progressing slightly over the last 15 minutes of the run.

Sun 11/6 - off