Week 7 Training Plan, 10/3-10/9

This week, there are in fact two meets but only one of them that WHS athletes will be racing, the dual meet on Monday vs. Boston Latin. The other meet is the Wayland XC Festival, which is the team's fundraiser. Stay tuned for more details on that, as volunteers will be needed to help the event go smoothly. Aside from these two bookends to the week, note that there will be no practice on Wednesday, a cyclic long run on Thursday, and an optional practice at Lincoln on Saturday morning. 

Mon 10/3 - Dual Meet #4 v Boston Latin. 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

Tue 10/4 - 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 10/5 - No school or practice today. If you're not observing the holiday, you can go for a short length run on your own

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

Thu 10/6 - Warmup followed by a cyclic long run (CLR). We'll head east along the Hultman Aqueduct towards Weston to start. The length of the run today is as follows:

Group A: 48 minutes
Group B: 60 minutes
Group C: 72 minutes

Fri 10/7 - 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 the Hultman aqueduct where it crosses Cedar Crest Road. The length of the run today is as follows:

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

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 10/8 -  Practice 9 AM at Lincoln Station (145 Lincoln Road, Lincoln MA):

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

The 4 minute repeats should be run at a good pace (tempo). The 3 minute repeats should start at a good pace 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 10/9 - off, or a short length run at an easy to moderate intensity for those who observed the holiday on Wednesday.Today is the Wayland XC Festival, the team fundraiser. Volunteers for this event are always welcome.