Week 11 Training Plan - 11/6-11/12

This week is the culmination of the season from a team perspective. The hope is to put your best foot forward on Saturday at Wrentham. Everything leading up to Saturday in practice is intended to help make that possible. We're not reinventing the wheel here and overall the pattern should seem familiar to you. There is a bit less volume overall. You can improve your chances of doing well on Saturday by getting to bed at a reasonable hour, drinking water regularly throughout the day (to the tune of at least 48 ounces a day), and eating a nutritious balanced diet.

Monday 11/6 - 15 minute warmup, 2x600, 2x1600, 2x600, 15 minute cooldown. This workout will be done back and forth along the Weston aqueduct east of the four corners intersection. The idea is to run the first two 600s at just a bit slower than race pace for the first 400 meters then pick up the pace the last 200 meters. The recovery between them is a 400 meter jog. Then after 2.5-3 minutes break, 2 repeats of 1600 meters at "tempo" or threshold pace which is about 20-30 seconds slower than your race pace per mile. Same 2.5-3 minute break between these two long reps. Finally, 2 more 600s with the first 400 at race pace and the final 200 at something faster. It's important to stay under control early on in this workout so you can complete the back end successfully. There will be chocolate milk available after today's practice.

Tuesday 11/7 - weight lifting (10-8-6 reps) followed by 40 minutes at an easy to moderate intensity.

Wednesday 11/8 - 50 minutes including 4 hill repeats on Hillside Street in Framingham.

Thursday 11/9 - 35 minutes at an easy to moderate intensity with 5 pickups of 15 seconds at faster than race pace.

Friday 11/10 - 15 minute warmup followed by three sets of short repeats on top of the aqueduct. Time of this practice TBA, as there is no school in observance of Veteran's Day.

Saturday 11/11 - MIAA Eastern Mass. Division 4 Championship. The bus leaves at noon; the girls race is at 1:55 and the boys will race at 3:15. Your ticket on to the bus is your copy of the warmup schedule that will be shared with you via e-mail earlier in the week.

Sunday  11/12 - off