Week 6 Training Plan, 9/26-10/2

Starting this week the number of training levels has been reduced from 4 to 3, henceforth known as Group A, B and C. Group A is the former Level 1 and 2 combined; Group B is the former Level 3; Group C is the former Level 4. Last week there was a long run and no timed repeat workout; this week is the opposite, with no long run scheduled and a timed repeat workout on either Friday or Saturday. Also note that there's an optional Saturday practice at Lincoln Station on Saturday morning for those that can make it.

Mon 9/26 - No official practice. If you're not observing the holiday, a short run on your own within the time ranges below:

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

Tue 9/27 - Warmup including BURPEES followed by a short run followed by run throughs, bounding over cones and running corners. The cones will be set up on the softball field. 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 9/28 - Dual Meet #3 @Waltham. 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 9/29 - Warmup including BURPEES followed by a short length recovery run at an easy to moderate intensity with hill drills. 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 9/30 - Warmup followed by either 

Group A: 6-8 minute warmup jog, 2x7 minutes at a "good" effort (80-85%) with a 4-5 minute break, 2 sets of (200,100) at race pace on top of the aqueduct, 6-8 minute cooldown
Group B - 6-8 minute warmup jog, 2x9 minutes at a "good" effort (80-85%) with a 4-5 minute break, 3 sets of (200,100) at race pace on top of the aqueduct, 6-8 minute cooldown
 Group C - 10 minute warmup jog, 2x11 minutes at a "good" effort (80-85%) with a 4-5 minute break, 4 sets of (200,100) at race pace on top of the aqueduct, 10 minute cooldown

The good effort portion of the workout (the pair of long repeats at 80-85% effort) can be done on the practice field loop of the home course or in the neighborhood just beyond the edge of the school fields that includes Charena, Cameron, Kelsey and Clarence Roads. The break between this and the short fast repeats is a jog/hike to the top of the aqueduct. There is a possibility we might do the short fast repeats on the track instead if it's available.

OR

a medium length run at mostly an easy effort level, picking up the pace a bit in the last 10 minutes of the run:

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

Sat 10/1 -  For those attending the Lincoln practice, warmup to Mt. Misery field loop followed by 

Group A: 6-8 minute warmup jog, 2x7 minutes at a "good" effort (80-85%) with a 4-5 minute break, 2 sets of (200,100) at race pace on top of the aqueduct, 6-8 minute cooldown

Group B - 6-8 minute warmup jog, 2x9 minutes at a "good" effort (80-85%) with a 4-5 minute break, 3 sets of (200,100) at race pace on top of the aqueduct, 6-8 minute cooldown

Group C - 10 minute warmup jog, 2x11 minutes at a "good" effort (80-85%) with a 4-5 minute break, 4 sets of (200,100) at race pace on top of the aqueduct, 10 minute cooldown

OR

for those who did the timed repeat workouts yesterday, a medium length run at mostly an easy effort level, picking up the pace a bit in the last 10 minutes of the run:

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

Sun 10/2 - Off. If you observed the holiday on Monday you can do a short length run mostly at an easy pace with a moderate increase in pace the last 5-10 minutes of the run.