Week 8 (Week 4 in person) Training Schedule - 10/12-10/18

Quick weather note: The current forecast is for rain on Tuesday, and a good amount of it falling during the afternoon. Be prepared with a dry change of clothes in your gym bag, and maybe bring a garbage bag that you can put your gym bag in during practice to keep it dry. Announcements will be cut short and the prize bag will most likely be pushed back a day to Wednesday. 

Monday 10/12 - Progressive long run. This week's long run is slightly shorter than last week's. For those that are interested we'll be meeting at 8:30 AM at the Free Public Library parking lot in the center of town. From there we'll head east along the rail trail into Weston where the Jericho Town Forest and its many trails are located just to the north of the rail trail. You can see a map of the area here and in .pdf form here. If you're planning on coming you should print out the .pdf file to bring with you. Alternatively you can try this link on your phone if you don't mind carrying the phone with you while running. As far as the run itself, The pattern is first third easy, next quarter "fresh"/moderate, next quarter "good" and the final sixth easy again.

Level 1: 36 minutes (12 minutes easy - 9 minutes fresh - 9 minutes good - 6 minutes easy)
Level 2: 48 minutes (16 minutes easy - 12 minutes fresh - 12 minutes good - 8 minutes easy)
Level 3: 60 minutes (20 minutes easy - 15 minutes fresh - 15 minutes good - 10 minutes easy)
Level 4: 72 minutes (24 minutes easy - 18 minutes fresh - 18 minutes good - 12 minutes easy)

Tuesday 10/13 - 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 10/14 - Team warmup followed by a jog of 5-10 minutes, then a "broken" tempo run. Broken in this case means broken up into two parts. The workout will happen on this loop which is quite close to the school, just on the other side of the trees at the edge of the athletic field. The idea is to run a certain number of times around the loop at a pace right around 75-80% effort, then take a 5-8 minute break, and do it again but slightly faster, i.e. 80-85% effort. Finally, a 5-10 minute cooldown jog. 

Level 1: 30 minutes (2x2 loops)
Level 2: 40 minutes (2x3 loops)
Level 3: 50 minutes (2x3 loops)
Level 4: 60 minutes (2x4 loops)

Thursday 10/15 - 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 - 24-28 minutes

Level 2 - 32-36 minutes

Level 3 - 44-48 minutes

Level 4 - 48-52 minutes

Friday 10/16 - Team warmup followed by a short length run at mostly an easy effort. Save the last 10 minutes or so 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 10/17 - Meet #3 vs. Bedford. More information including time schedule, lineups and a course map will be published on this site by Friday morning. Unlike last week's morning start, this meet will begin at 2 PM with the boys race followed an hour later by the girls. 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 10/18 - off.