Monday 10/15 -Practice 3:15 @WHS. 15 minute warmup followed by 3 sets of (3 minutes, 90 seconds, 90 seconds) with equal time recovery after each rep. This means 3 minutes recovery after the 3 minute rep and 90 seconds recovery after each 90 second rep. The 3 minute reps should be at around race pace, while the 90 second reps should be faster than race pace. For those that have run track, the 90 second reps should be at 2 mile race pace, which of course is faster than one's race pace for a cross country course of 2.7 to 3.1 miles. 4.5 minute recoveries between sets. 15 minute cooldown.
Tuesday 10/16 - Practice 3:15 @WHS. 45-50, 55-60, or 65-70 minutes at a mostly easy pace until the last 5-10 minutes which should be at a moderate pace.
Wednesday 10/17 - Practice 3:15 @WHS. 30, 40, or 50 minutes with hill drills, most likely on on Wallace Road.
Thursday 10/18 -Practice 3:15 @WHS. 15 minute warmup followed by multiple sets of repeats on top of the aqueduct. 15 minute cooldown.
Friday 10/19 - Practice 3:15 @WHS. 30 minutes at an easy pace with 5 pickups of 10-12 seconds in the second half of the run.
Saturday 10/20 - Brown Northeast Invitational. More information will be forthcoming on this meet in a subsequent post. Those not racing today should do a 48 minute progression run with the following breakdown: first 16 minutes at an easy conversational pace, then the next 12 pace at a moderate but still controlled pace ("fresh" if you were doing repeats on top of the aqueduct). Then 12 minutes at an uncomfortably sustainable pace ("good"), followed by 8 minutes at the easy pace again. Finish off with 5x10 second runs at 90% effort ("hard").
Sunday 10/21 - off
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