Week 10 Training Plan, 10/28-11/3

This week features the Frank Mooney Invitational on Saturday, a meet for the 9th graders and upperclass athletes not in the top 7. Note that the workouts are different on certain days of the week for the people racing on Saturday and those who aren't. Don't forget to vote for the Golden Microphone winner if you haven't done so already.

Mon 10/28 - Warmup followed by a cyclic long run. The length of this week's long run (the last CLR of the season) is the same as last week's PLR.

Group A: 36 minutes (3 minute segments)
Group B: 48 minutes (4 minute segments)
Group C: 60 minutes (5 minute segments)

Tue 10/29 - Warmup including burpees followed by a short length run including hill drills

Group A: 24-28 minutes
Group B: 32-36 minutes
Group C: 40-44 minutes

Wed 10/30 - off

Thu 10/31 - Warmup including burpees followed by a medium length run including timed repeats as follows:

those racing 3k on Saturday: 10 minute warmup, 2 sets of 3x400 meters on top of the aqueduct with the first set at race pace and the second set 1-2 seconds per rep faster than race pace. 200 meter recovery jog after each repeat with 4-5 minutes recovery between sets. 10 minute cooldown.

those racing 5k on Saturday: 10 minute warmup, 2 sets of 4x400 meters on top of the aqueduct with the first set at race pace and the second set at 1-2 seconds per rep faster than race pace. 200 meter recovery jog after each repeat with 4-5 minutes recovery between sets. 10 minute cooldown.

those not racing on Saturday: 10 minute warmup, 2x400 at 1-2 seconds faster than race pace with 90 seconds recovery between them and 4 minutes after the second. This will be followed by 2 reps of the first mile of the course at race pace with 5 minutes recovery after each. Finally, 2x400 at or just faster than race pace with 90 seconds recovery.

Fri 11/1 - Warmup followed by a short length run at an easy to moderate intensity.

Group A: 24-28 minutes
Group B: 32-36 minutes
Group C: 40-44 minutes

Sat 11/2 - Frank Mooney Invitational. More information will be forthcoming in a subsequent post. Those not racing today should do a medium length run at an easy to moderate intensity, with 5-6 pickups of 15-20 seconds in the second half of the run.

Sun 11/3 - off