Week 5 Training Plan, 9/20-9/26

Here is the schedule overview we'll be referencing at the start of practice on 9/17

This week features two meets, a dual meet Tuesday on Weston's course and the first invitational meet of the season Saturday at Wrentham Developmental Center. Many of you will be participating in both, which requires some adjustments to how the rest of the week is structured. In a nutshell, other than the long run on Thursday and the two aforementioned meets, the rest of the week consists of short length runs. There is no timed repeat workout scheduled this week.

Monday 9/20 - warmup including BURPEES followed by a short run that will be capped off with extra run throughs and bounding over cones. If you like you can pick up the pace in the second half of the run today.

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

Tuesday 9/21 - Dual Meet #2 vs Weston at Burchard Field. More information including a time schedule, lineups and a course map will be forthcoming soon. 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

Wednesday 9/22 - warmup including BURPEES followed by a short length run at mostly an easy effort. We will be doing hill drills most likely on Wallace Road.

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

Thursday 9/23 - warmup followed by progressive long run. The length of the run has increased a bit over previous weeks, as outlined below. The plan for today is for everyone to head to the Hultman aqueduct and then west into Framingham, what happens from there will depend on how far you're going. For many people the Getchell Trail will be part of the route today, there's a map of this trail in the "maps" sidebar on the right of this page:

Level 1: 42 minutes (15 minutes easy - 10 minutes fresh - 10 minutes good - 7 minutes easy)
Level 2: 54 minutes (18 minutes easy - 13.5 minutes fresh - 13.5 minutes good - 9 minutes easy)
Level 3: 66 minutes (22 minutes easy - 16.5 minutes fresh - 16.5 minutes good - 11 minutes easy)
Level 4: 78 minutes (26 minutes easy - 19.5 minutes fresh - 19.5 minutes good - 13 minutes easy)

Friday 9/24 - warmup including BURPEES 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 9/28 - Frank Kelley Invitational at the Wrentham Developmental Center. 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

If you're not participating in the meet you should do a medium length run on your own, with the last 1/4 of the time spent running at a good to hard pace (80-90%).

Sunday 9/29 - off