Week 3 Training Plan, 9/4-9/10

Please note that due to the forecast high temperatures, practice on Tuesday, Wednesday and Thursday has been pushed back to 6 PM. Insect repellent is recommended. If getting back to the school at this hour is not possible for you, please let me know and attempt to follow along with the training as outlined below in your own neighborhood to the best of your ability. Please avoid going home and trying to run on your own earlier in the afternoon when it will be at or close to the day's high temperature. 

Mon 9/4 -  Practice at 9:00 AM along the Mass Central Rail Trail, meeting where the trail intersects Plain Road. Parking is tight here, please carpool or ride your bike over if you live close by. Abbreviated warmup followed by a 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 trails of the Jericho Town Forest in Weston are a good option today, if you're concerned about getting lost on the network of trails you can stay on the rail trail instead. If you'd like to give the trails of the Jericho forest a try I'd recommend printing out a copy of the map linked in this paragraph. 

Tue 9/5 -  Practice at the high school, 6:00 PM. 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.

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

Wed 9/6 - Practice at the high school, 6:00 PM. 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 9/7 - Practice at the high school, 6:00 PM. Warmup including BURPEES followed by a short length run at an easy to moderate effort level. We'll be doing hill drills (high knee running and bounding) along the Hultman aqueduct between Cedar Crest and Pineridge Road.

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

Fri 9/8 - Practice at the Wayland Free Public Library, 6 PM. 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. We'll do this workout along the rail trail.

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 9/9 - 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 9/10 - Off.