Week 12 Training Plan, 11/8-11/14

MIAA Cross Country Tournament - old vs. new format

This week is the culmination of the season thus far. The hope is to put your best foot forward on Saturday at Gardner. Everything leading up to Saturday in practice is intended to help make that possible. We're not reinventing the wheel here, so no major changes are afoot other than a further reduction in training volume. The workouts are less about building fitness than confirming it. 

You've all made positive strides throughout the season. You can improve your chances of doing well on Saturday by getting to bed at a reasonable hour, drinking water regularly throughout the day (to the tune of around 48 ounces a day), and eating a nutritious balanced diet. Note that like the last two weeks, there's a scheduled day off during the week, which is Thursday i.e. Veteran's Day. 

The first three days of the week there will be two different workouts, one for the people who raced on Saturday and are doing a time trial on Tuesday (Group B) and the other for those that already ran a time trial last week (Group A). 

Finally, it's important to note that with the clocks turned back it will be getting dark quite early. If you or a family member have a reflective vest or other reflective gear bring it to practice and wear it whenever off campus. Take special care in crossing streets

 
Monday 11/8 - Warmup including BURPEES followed by either 

Group A: CMR of 36 (3 minute cycles). The CMR will then be followed by 6x150m at faster than race pace with a 150m jog recovery.

Group B: A short length run capped off with two sets of short repeats on the track.

Tuesday 11/9 - Warmup followed by either 

Group A: a short length run of no more than 36 minutes with run throughs over cones. 

Group B: 10 minute warmup, 3x100 at mile race pace, then a mile time trial followed by 3-4x200 at 5k race pace after 10-12 minutes. 8-10 minute easy jog cooldown.

Wednesday 11/10 - Warmup including BURPEES followed by either 

Group A:  a 12-15 minute jog, 3x400 at 5-10 seconds faster than race pace, mile at race pace, 3x400 at 5-10 seconds faster than race pace. Wrapped up with a 10 minute cooldown. The recovery between each 400 is 60-90 seconds, with 4.5 minutes before and after the mile. 

Group B: 36 minute CMR. The CMR will then be followed by 6x150m at faster than race pace with a 150m jog recovery.

Thursday 11/11 - off

Friday 11/12 - Warmup followed by a 10 minute jog, two sets of short intervals on top of the aqueduct, 10 minute cooldown.

Saturday 11/13 - MIAA Division 2B Championship at Gardner Municipal Golf Course. More details in a forthcoming post. 

 
Sunday 11/14 - off