Week 10 Training plan - 10/30-11/5

This week features the Frank Mooney Invitational on Saturday, which is an opportunity for 9th graders and those upperclassmen not in the top seven who meet the time standards for their grade to race on the Wrentham Developmental Center course. The runners in the top seven will train through this week (and have a different workout on Friday) pointing towards the MIAA Eastern Mass. Divisional Championship meet which is at Wrentham the following Saturday November 11th. The top seven runners for each team are:

girls: Bartick, de los Reyes, Kelemanik, Korzeniowski, C.Matta, Walsh

boys: Ahearne, Chase, Chen, Clayton, Dussault, Karle, Troost

Monday 10/30 - 45-65 minutes including hill drills on Hillside Street on Framingham near Sudbury Landing. We'll head out on the Weston aqueduct towards Framingham the most direct route to Hillside Street is via the Getchell trail which starts on the other side of the river from the "hotdog bridge." Some will run further along the aqueduct first.

Tuesday 10/31 - 15 minute warmup, 3x300 at race pace with 90 second recoveries, 4 minutes recovery, 10 minutes at threshold ("good") pace, 90 seconds recovery, 3x300 at or faster than race pace with 90 second recoveries. Finally after all this, a 15 minute cooldown.

Wednesday 11/1 - weight lifting (3 sets of 10 reps) followed by 30-40 minutes at an easy to moderate intensity. Ideally, you'll finish a bit faster than how you start today.

Thursday 11/2 - Those training through: 40-50 minutes at an easy to moderate intensity with 4-5 pickups of 10-15 seconds at faster than race pace in the last 10 minutes of the run. Those racing Saturday: 30 minutes at an easy to moderate intensity with 4-5 pickups of 10-15 seconds at faster than race pace in the last 10 minutes of the run.

Friday 11/3 - Those training through: 15 minute warmup, 8x400 meters with 200 meter jog recoveries with the first 350 meters at race pace and the last 50 meters faster than race pace, 15 minute cooldown. Those racing tomorrow: 15 minute warmup, three sets of short intervals on top of the aqueduct.

Saturday 11/4 - Frank Mooney Invitational at Wrentham Developmental Center. More details in a forthcoming post. Those training through should repeat Wednesday's workout without the weight lifting.

Sunday 11/5 - off