Week 3 Training Plan, 9/6-9/12

As promised here's the updated home course map, written description linked here:

 

For this week's training, we're hoping that those of you traveling for the holiday weekend and/or celebrating Rosh Hashanah can do some of the runs on your own. The long run (scheduled for Monday this week or possibly Tuesday depending on your personal situation) is an important part of what we do and you should make every effort to get it done either meeting us on Monday morning or on your own. 

Also this week in advance of our first home meet next Tuesday the updated layout for the home cross country course will be introduced. This introduction will likely be on Thursday at the start of practice. Due to athletic field renovations and the pandemic the course has been altered multiple times since 2017, the hope is that the current iteration will stand the test of time. 

Finally, we'll be distributing uniforms this week as well. The plan is to do this at the end of practice on Thursday and Friday of this week and if necessary, the following Monday 9/13. Note that in order to receive a uniform the user fee must be paid or a waiver submitted and approved. If you have any questions about this see one of the coaches. The uniforms are school property and are to be worn only at the meets. Athletes will be required to sign off attesting to the fact that they've read and understand the team policies before receiving a uniform. 

Mon 9/6 - For those in town today, meet 9:00 AM at intersection of Plain Road and Mass Central Trail, warmup followed by progressive long run. 

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)

Compared to last week's long run that also used the Mass Central Rail Trail, this one starts further east, closer to Weston. While parking is quite limited at this spot it's worth it as we'll be able to get deeper into the trails of the Jericho Town Forest. Maps will be provided. Also, the eastern end of the completed section of the MCRT will be reachable for some. This is a railroad trestle just over the Weston/Waltham town line. Note that the stretch of the rail trail from our starting point to the eastern terminus at the railroad trestle is just under 3.5 miles, making a round trip just under 7 miles. 

If you can't make it to today's practice, you can do the long run on your own. Alternatively, if you're traveling today and not celebrating Rosh Hashanah tomorrow you could do the long run tomorrow. 

Tue 9/7 - Rosh Hashanah, no practice scheduled. If you're at Level 2,3, or 4 and not observing the holiday and are so inclined you can go for a short run on your own (see Wednesday's plan below for the time ranges). If you do choose to go for a run today try to duplicate as much of our regular warmup routine as you can but in particular the lunge matrix and leg swings. Level 1 athletes should take today off.

Wed 9/8 - warmup including BURPEES followed by a short length run at an easy to moderate effort level. The second half of the run should be run at a quicker pace than the first. Upon your return to the school  We will be doing high stepping run throughs (high knees) and bounding over cones on the softball field. 

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

Thu 9/9 - warmup followed by a medium length run at mostly an easy effort. We will be doing hill drills on Keith Road which is near the Middle School. The focus today should be on staying relaxed and keeping the effort easy and under control. Tomorrow is 

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

Fri 9/10 - warmup including BURPEES followed by:

Level 1: 4 minute-3 minute-2 minute-1 minute pickups with 3 minute recoveries. Warmup and cooldown are each a 5 minute jog.
Level 2: two sets of 3 minute-2 minute-1 minute pickups with 3 minute recoveries throughout, including between the two sets. Warmup and cooldown are each a 5 minute jog.
Level 3: 4 minute-3 minute-2 minute-1 minute-3 minute-2 minute-1 minute pickups with 3 minute recoveries. Warmup and cooldown are each a 6-8 minute jog.
Level 4: 2 sets of 4 minute-3 minute-2 minute-1 minute pickups with 3 minute recoveries. Warmup and cooldown are each a 10 minute jog.

The 4 minute pickup(s) is/are at something slower than race pace, like an 80-85% effort. 3 and 2 minute pickup(s) is/are at race pace (90%) or something close to it. The 1 minute pickup(s) is/are at faster than race pace. Fast and relaxed. Ideally the recoveries are a slow jog, if you find yourself having to walk between the repeats then you're probably running the repeats too fast.

Sat 9/11 - On your own, a short active recovery run at an easy to moderate pace. Try to duplicate as much of our regular warmup routine as you can but in particular the lunge matrix and leg swings. 

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

Sun 9/12 - off. If you observed Rosh Hashanah on Tuesday and are at Level 2,3 or 4 you can go for a short run on your own, much like yesterday's. Level 1 runners should take the day off.