Week 11 Training Plan, 11/4-11/10

This week is the culmination of the season from a team perspective. The hope is to put your best foot forward on Saturday at Wrentham. Everything leading up to Saturday in practice is intended to help make that possible. We're not reinventing the wheel here, so no major changes are afoot other than a further reduction in training volume. You've all made positive strides throughout the season and all signs point to You can improve your chances of doing well on Saturday by getting to bed at a reasonable hour, drinking water regularly throughout the day (to the tune of around 48 ounces a day), and eating a nutritious balanced diet. Note that like the last two weeks, there's a scheduled day off during the week, however this week that day is Thursday and not Wednesday as it's been previously.

Monday 11/4 - Warmup including burpees followed by a PLR of either 36 or 48 minutes. The PLR will then be followed by 6x150m at faster than race pace with a 150m jog recovery.

36 minute PLR - 12 minutes easy, 9 minutes fresh, 9 minutes good, 6 minutes easy
48 minute PLR - 16 minutes easy, 12 minutes fresh, 12 minutes good, 8 minutes easy

Tuesday 11/5 - Warmup followed by a short length run with hill drills. The total length of the run should end up being in the neighborhood of 35-40 minutes.

Wednesday 11/6 - Warmup including burpees followed by a 12-15 minute jog, 3x400 at 5-10 seconds faster than race pace, mile at race pace, 3x400 at 5-10 seconds faster than race pace. Wrapped up with a 10 minute cooldown. The recovery between each 400 is 60-90 seconds, with 4.5 minutes before and after the mile. The site of this workout is TBD, my hope is to have it done on a track. If this is the case we'll meet in the parking lot and travel in one of the booster buses.

Thursday 11/7 - off

Friday 11/8 - 10 minute warmup, three sets of short intervals on top of the aqueduct, 10 minute cooldown.

Saturday 11/9 - MIAA Eastern Mass. Division 4 Championship at Wrentham Developmental Center. More details in a forthcoming post. Note that the teams will be traveling separately and leaving at separate times as the girls race is scheduled 90 minutes after the boys.

Sunday 11/11 - off