Week 9 Training Plan: 10/22-10/28

Monday 10/22 -Practice 3:15 @WHS. 10 minute warmup followed by 3 sets of short repeats on teh aqueduct. 10 minute cooldown.

Tuesday 10/23 - DCL Championship Meet at Franklin Park. More information on this meet will be forthcoming in a subsequent post. Remember that this meet requires early dismissal from school, if you have academic commitments that preclude you from being dismissed early let me know.

Wednesday 10/24 - Practice 3:15 @WHS. 40, 50 or 60 minutes at a mostly easy pace with a slight pickup in pace in the last 10 minutes or so.

Thursday 10/25 -Practice 3:15 @WHS. 10 minute warmup.  4x100 "fresh" effort with 50 meter jog recoveries; 6x200 at mile pace ("intense" effort) with 200 meter recoveries; 4x100 "fresh" effort with 50 meter jog recoveries. 10 minute cooldown.

Friday 10/26 - Practice 3:15 @WHS. 10 minute warmup followed by 5x4 minutes at a "good" (uncomfortably sustainable) effort with 2 minute jog recoveries. 10 minute cooldown. Anyone going to the practice tomorrow at Lincoln will do a 30 or 40 minute run at an easy to moderate intensity.

Saturday 10/27 - Practice 9 AM @Lincoln. 10 minute warmup followed by 5x4 minutes at a "good" (uncomfortably sustainable) effort with 2 minute jog recoveries. 10 minute cooldown. Anyone who did this workout yesterday will do a 30 or 40 minute run at an easy to moderate intensity.

Sunday 10/28 - off