Week 3 Training Plan, 9/5-9/11

Filming "Labor Day" in downtown Maynard, very exciting I know

With week 3 upon us, we're getting closer to the beginning of the meet schedule. While the first home meet isn't until next week, I'd like to begin the process of getting familiar (or re-acquainted) with the home course. The map is included below, you can click on the map for a larger version. Paper copies will be provided later in the week and next week as our meet with Weston on September 14th gets closer. There's also a written description of the course which is linked here.

 

We also hope to distribute uniforms this week. The plan is to do this at the end of practice on Thursday and Friday of this week and if necessary, next Monday as well. 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 also be required to sign off attesting to the fact that they've read and understand the team policies before receiving a uniform. 

 Note that with school in session, unless otherwise specified practice will be held at the high school at 3:30 PM. 

Mon 9/5 -  Practice at the high school, 9:00 AM. Warmup 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. Either before or after your run we'll be doing hill drills (hill springing and high knee running). 

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

Tue 9/6 - Warmup including BURPEES 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)

The route will incorporate the Weston Aqueduct east of the school.

Wed 9/7 - Warmup followed by a medium length run at mostly an easy effort. The focus today should be on staying relaxed and keeping the effort easy and under control. This is active recovery.

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

Thu 9/9 - Warmup including BURPEES followed by a short length run at an easy to moderate effort level. Upon your return to the school we'll be doing high stepping run throughs (high knees) and bounding over cones on the softball field and a few "fly zone" accelerations on the track. The hope is to begin distributing uniforms today.

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

Fri 9/9 - Warmup followed by EITHER a series of timed pickups if you're NOT going to be at the optional practice in Lincoln tomorrow:

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 and 3 minute pickup(s) is/are at something slower than race pace, like an 80-85% effort. The 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, although Level 1 athletes might find it better to walk a portion of the recovery interval.

OR, if you are planning on attending the optional practice in Lincoln tomorrow, a short length run at an easy to moderate effort level:

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

Sat 9/10 - EITHER a medium length run with a series of timed pickups in Lincoln (meet at 9 AM in the Lincoln Station Parking Lot), around the field near Mt. Misery as follows:

 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 and 3 minute pickup(s) is/are at something slower than race pace, like an 80-85% effort. The 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, although Level 1 athletes might find it better to walk a portion of the recovery interval.

OR, if you did these timed pickups yesterday, a short length run on your own at an easy to moderate effort level:

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

Sun 9/11 - Off.