Week 8 Training Plan, 10/11-10/17

map of Jericho town Forest in Weston for Monday's long run

Mon 10/11 - Warmup followed by a cyclic long run. For those who are in town today we'll be meeting at the intersection of Plain Road and the Mass Central Rail Trail. This is the spot where we met the last time we went for a run along the rail trail. Remember there are 12 equal length segments in a CLR. The length of each individual segment today will be 30 seconds less than the last time we did a cyclic long run two weeks ago. This means the long run for each level will be 6 minutes shorter than the last cyclic long run. Level by level it looks like this:

Group A: 48 minutes (4 minute segments)
Group B: 60 minutes (5 minute segments)
Group C: 72 minutes (6 minute segments)

Tue 10/12 - Warmup including BURPEES followed by a short run followed by run throughs and bounding over cones. The cones will be set up on the softball field. We will again be practicing running around tight corners. Total length of the run today is as follows:

Group A: 26-30 minutes
Group B: 32-36 minutes
Group C: 42-46 minutes

Wed 10/13 - Dual Meet #5 v Boston Latin @Franklin Park. More information on this meet will be forthcoming. Today is a medium length day in terms of training volume as follows:

Group A: 36-40 minutes
Group B: 44-48 minutes
Group C: 52-56 minutes

Thu 10/14 - Warmup including BURPEES followed by a short length recovery run at an easy to moderate intensity with hill drills. We will most likely be doing the hill drills on Keith Road near the middle school. The length of the run today is as follows:

Group A: 26-30 minutes
Group B: 32-36 minutes
Group C: 42-46 minutes

Fri 10/15 - Warmup followed by either a medium length run for those going to practice in Lincoln tomorrow, or the following workout:

Group A: 6 minute jog then 4 minutes, 3 minutes, 2 minutes, 1 minute, 3 minutes, 2 minutes, 1 minute with 2.5 minute jog recoveries, 6 minute jog.
Group B: 6 minute jog then 2 sets of 4 minutes, 3 minutes, 2 minutes, 1 minute repeats with 2.5 minute jog recoveries, 6 minute jog.
Group C: 8 minute jog then 2 sets of 4 minutes, 3 minutes, 2 minutes, 1 minute, 1 minute repeats with 2.5 minute jog recoveries, 8 minute jog.

The 4 and 3 minute repeats should start at a good pace (tempo) and end at a hard pace (race effort) over the last 30 seconds. The 2 minute repeats should be split evenly between good and hard pace. The 1 minute repeats should be run entirely at a hard pace (race effort). 

Sat 10/16 -  A medium length recovery run for those who did the repeat workout yesterday (Group A: 36-40 minutes, Group B: 44-48 minutes, Group C: 52-56 minutes) or the following workout at Lincoln Station (145 Lincoln Road, Lincoln MA):

Group A: 6 minute jog then 4 minutes, 3 minutes, 2 minutes, 1 minute, 3 minutes, 2 minutes, 1 minute with 2.5 minute jog recoveries, 6 minute jog.
Group B: 6 minute jog then 2 sets of 4 minutes, 3 minutes, 2 minutes, 1 minute repeats with 2.5 minute jog recoveries, 6 minute jog.
Group C: 8 minute jog then 2 sets of 4 minutes, 3 minutes, 2 minutes, 1 minute, 1 minute repeats with 2.5 minute jog recoveries, 8 minute jog.

The 4 and 3 minute repeats should start at a good pace (tempo) and end at a hard pace (race effort) over the last 30 seconds. The 2 minute repeats should be split evenly between good and hard pace. The 1 minute repeats should be run entirely at a hard pace (race effort). 

Sun 10/17 - off, cross training if you like for no more than an hour.