Week 6 Training Plan: 10/1-10/7

This week ends with the Wayland XC Festival, which is our team fundraiser. If you're in town on Sunday it's expected that you'll volunteer at the Festival. There are various volunteer roles to be filled during different time blocks in the morning and early afternoon. More information will be forthcoming in a subsequent post, but keep in mind that this event is coming up.

• Mon 10/1 - Practice 3:10 @WHS. Warmup jog to Sandy Burr CC followed by hill repeats. 9th graders and new athletes will be doing 6-8 sets of (60 seconds, 30 seconds); returning athletes will be doing 8-10 sets of (60 seconds, 30 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 1.5 minutes. Halfway through the recovery is 4 minutes. All repeats should be at a 85-90% effort, and the 30 second hills should be run at a faster pace than the 60 second hills.

• Tue 10/2 - Practice 3:10 @WHS. 10 minute warmup followed by 3 sets of short intervals on top of the aqueduct. There will be a meeting with the top 9 boys runners after this workout is completed.

• Wed 10/3 - Dual Meet #3 vs. Boston Latin and Concord Carlisle at Franklin Park. 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 10/4 - Practice 3:10 @WHS. 50, 60 or 70 minutes at a relaxed effort throughout with hill drills. 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. We might do the hill drills on Hillside Street in Framingham, but that's only if the Getchell trail is no longer flooded. Otherwise we'll use Keith road for the hill drills. Today's run is meant to be a gentle active recovery day.

•  Fri 10/5 - Practice 3:10 @WHS. 10 or 15 minute warmup followed by 2 or 3 sets of (1 mile, 1/2 mile) on the home course. Each set will be run at a slightly faster speed than the set before; the idea is for the mile long repeat of the final set to be slightly faster than your 5k race pace. Each 1/2 mile should be at a slightly faster pace than the mile that preceded it. The recovery interval after these efforts will be 3/4 of the time spent running each mile repeat and equal to the time spent running each 1/2 mile repeat. For example, a six minute mile would be followed by a 4.5 minute recovery; a 3 minute 1/2 mile would be followed by a 3 minute recovery.  Finally, a 10-15 minute cooldown.

• Sat 10/6 - off or 30-35, 40-45, or 50-55 minutes at an easy recovery effort. The idea is that you will do this workout either today or tomorrow depending on your schedule.

• Sun 10/7 - off or 30-35, 40-45, or 50-55 minutes at an easy recovery effort. The idea is that you will do this workout either today or yesterday depending on your schedule. If you are volunteering at the XC Festival you might be able to get together with teammates for this run after you're done.