Week 5 Training Plan, 9/23-9/29

This is the only week of the season to feature two meets, one on Wednesday and again on Saturday. Many of you will be participating in both, which requires some adjustments to how the rest of the week is structured. In a nutshell, other than the long run on Monday the rest of the week outside of the two meets consists of short length runs.

Monday 9/23 - warmup followed by cyclic long run. The length of each segment will be 30 seconds more than the last time we did a cyclic long run two weeks ago. This means the long run for each level will be 6 minutes longer than the last cyclic long run. Level by level it looks like this:

Level 1: 42 minutes (3.5 minute segments)
Level 2: 54 minutes (4.5 minute segments)
Level 3: 66 minutes (5.5 minute segments)
Level 4: 78 minutes (6.5 minute segments)

Remember the pattern is to do the first segment at an easy intensity, the next segment at a fresh/moderate intensity, and the next segment after that at a "good" (80% effort) intensity. Then the cycle gets repeated three more times over the course of the entire run.

Tuesday 9/24 - warmup including burpees followed by a short run incorporating hill drills. In all likelihood we'll do the drills on Wallace Road. Total length of the run today is as follows:

Level 1: 22-26 minutes
Level 2: 26-30 minutes
Level 3: 32-36 minutes
Level 4: 42-46 minutes

Wednesday 9/25 - Dual Meet #2 @CCHS. Boston Latin will also be contesting this double dual meet. More information including a time schedule, lineups and a course map will be forthcoming soon. Remember today should be a medium length day in terms of total running time, including warmup and cooldown. This breaks down as follows:

Level 1: 28-32 minutes
Level 2: 36-40 minutes
Level 3: 43-47 minutes
Level 4: 52-56 minutes

Thursday 9/26 - warmup including burpees followed by a short run at a mostly easy to moderate intensity. Ideally the pace of the run should pick up gradually in the second half, but not to a crazy degree. Total length of the run today is as follows:

Level 1: 22-26 minutes
Level 2: 26-30 minutes
Level 3: 32-36 minutes
Level 4: 42-46 minutes

Friday 9/27 - warmup followed by a short length run at mostly an easy effort. Save the last 8-10 minutes of the run for two sets of short intervals on top of the aqueduct.

Level 1: 22-26 minutes
Level 2: 26-30 minutes
Level 3: 32-36 minutes
Level 4: 42-46 minutes

Saturday 9/28 - Frank Kelley Invitational at the Wrentham Developmental Center. More information including time schedule, lineups and a course map will be published on this site by Friday morning.  Remember today should be a medium length day in terms of total running time, including warmup and cooldown. This breaks down as follows:

Level 1: 28-32 minutes
Level 2: 36-40 minutes
Level 3: 43-47 minutes
Level 4: 52-56 minutes

If you're not participating in the meet you should do a medium length run on your own, with the last 1/4 of the time spent running at a good to hard pace (80-90%).

Sunday 9/29 - off