Week 5 Training Plan: 9/24-9/30

• Mon 9/24 - Practice 3:10 @WHS. Warmup jog to Sandy Burr CC followed by hill repeats. 9th graders and new athletes will be doing 5 sets of (60 seconds, 40 seconds, 20 seconds); returning athletes will be doing 6 or 7 sets of (60 seconds, 40 seconds, 20 seconds). The recovery after each hill is to turn around and return at a slow jog to the bottom. After each set the recovery is 2 minutes. After three sets the recovery is 4 minutes. All repeats should be at a 90% effort, and the 20 second hills should be run at a faster pace than the 40 and 60 second hills.

• Tue 9/25 - Practice 3:10 @WHS. 20, 30, or 40 minutes at a mostly relaxed effort, with 5x100m at race pace at the end of the run.

• Wed 9/26 - Dual Meet #1 vs. Weston and Westford Academy. More information will be forthcoming in a subsequent post. As always, pay attention on the course tour. Everyone will do a cooldown jog of 10-15 minutes after their race.

• Thu 9/27 - Practice 3:10 @WHS. 45, 55 or 65 minutes at a relaxed effort throughout. If you're feeling up to it you can increase the pace slightly over the last 10-15 minutes. The Weston aqueduct heading towards Framingham is a possibility for today, particularly if it's been cleared of the rampant weeds and tall grass. Today's run is meant to be a gentle active recovery day.

•  Fri 9/28 - Practice 3:10 @WHS. 20, 30 or 40 minutes much of it at a relaxed effort, with the last 10 minutes spent running short intervals on top of the aqueduct. This is something we've done in the past but not yet so far this season. Cones will be placed every 50 meters along the top of the aqueduct and everyone will run sets of short (50-200 meters) repeats at varying levels of intensity, with race pace being the fastest of these. Those not racing tomorrow will be doing more sets of intervals and should head to the top of the aqueduct sooner.

• Sat 9/29 - Frank Kelley Invitational @ Wrentham Developmental Center. The bus for this meet leaves at 11:30. More detailed information will be forthcoming in a subsequent post. The usual warmup and cooldown protocols for meet day apply.

• Sun 9/30 - off.