Week 7 Training Plan - 10/10-10/16

This is the first week in over a month with no race scheduled on Wednesday. In fact, there's no school on Wednesday, or organized practice. More on that below. With the entire week to lead up to Saturday's meet at Falmouth, we can put more emphasis on the training sessions by making them a bit more substantial than the circuits and short intervals of September.

Not having school Monday and Tuesday complicates things a bit. The workout scheduled for Monday is an important one. We'll be meeting at 10 AM to do it. If you can't make it that day but are around on Tuesday for that day's practice at the usual time in the afternoon, it can be done on Tuesday instead.

Mon 10/10 - 10-15 minute warmup, in/out 400 repeats, 10-15 minute cooldown. The structure of this workout is that a 400 meter repeat at race pace is followed directly by 400 meters at that amount of time plus 20-25 seconds. For example, a 400 in 1:30 followed by a 400 in 1:50-55. This cycle is repeated in bundles of either "in/out/in/out" or "in/out/in/out/in" before taking a break. 3-4 "bundles" total. We're not doing this on the track, rather on a measured 400m loop on the athletic fields. Part of today's workout is practicing how to take corners more efficiently, by dropping the inside arm while taking the turn.

Tue 10/11 - hill drills followed by 45-60 minutes along the Hultman Aqueduct including 8x10 second pulses at faster than race pace with 60 second recovery jogs after each one in the middle of the run. This is the meant to be a longer and relaxed effort overall.

Wed 10/12 - Off. No school or practice today.

Thu 10/13 - Resistance training in the fitness center followed by 10 minutes easy then 3-4 laps of the practice field loop at a "good" intensity, and a 10 minute cooldown. This is a type of tempo run, meant to be done at something just a bit less than race pace.

Fri 10/14 - 30-40 minutes at a low to moderate intensity with 4x100 at race pace.

Sat 10/15 - MSTCA Twilight Invitational, Falmouth. More information will be forthcoming about this meet in a separate post. Don't forget to include both a warmup and cooldown as part of your race if you're entered in this meet.

Sun 10/16 - 40-50 minutes easy.