Week 7 (Week 3 in person) Training Schedule - 10/5-10/11

Monday 10/5 - Team warmup followed by cyclic long run. Last week and this week are the longest long runs of the season, they'll get shorter from here on out. Today everyone will head to the center of town, from there some people will return, others will continue to the bike path near the library, and some will head on to Pelham Island Road. 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" intensity. On an effort scale of 1-10, this pattern would be 3-5-7 or 4-6-8. The easy/fresh/good cycle gets repeated three more times over the course of the entire run. Level by level it looks like this:

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

Tuesday 10/6 - Team warmup including burpees followed by a short run at a mostly easy to moderate intensity including hill drills. 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 10/7 - Team warmup followed by a jog of 10-15 minutes, then a series of 800 meter repeats on the Weston Aqueduct. All but the last one will be at CV pace; the final repeat at race pace (i.e. a bit faster than the rest). The recovery between repeats will be a minute less than the amount of time it takes to run the repeat itself. Thus a person running their repeats in 3 minutes would take a 2 minute break. There will be cones placed every 100 meters along the length of the 800 meter stretch we'll be using for this workout. After the last repeat, 10-15 minute cooldown jog. 

Level 1: 28-32 minutes (4x800)
Level 2: 36-40 minutes (5x800)
Level 3: 43-47 minutes (5 or 6x800)
Level 4: 52-56 minutes (6x800)

Thursday 10/8 - Team warmup including burpees followed by a medium length run at a mostly easy intensity, if you're feeling up to it the pace can pick up a bit in the last 5-10 minutes. This is a good day to check out the home course if you're unclear on any part of it. 

Level 1 - 25-30 minutes

Level 2 - 35-40 minutes

Level 3 - 45-50 minutes

Level 4 - 55-60 minutes

Friday 10/9 - Team 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 10/10 - Meet #2 vs. Boston Latin. 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

Sunday 10/11 - off.