Week 6 Training Plan, 9/25-10/1

This week is the only one of the season to feature two meets, a dual meet Tuesday at Franklin Park against Boston Latin and the Frank Kelley Invitational Saturday at Wrentham Developmental Center. Many of you will be participating in both of these meets. This requires some adjustments both to how the rest of the week is structured and how the meets themselves are approached. Regarding the structure of the week's training, with no practice on Monday and the two meets scheduled, the rest of the week consists of short length runs. The long run is skipped this week and brought back next week.

As for how the meets are approached, racing all out over the full 3 mile/5k race distance twice in four days is a really bad idea. Thus one of the following scenarios will be in play:

• Running the Wednesday dual meet as a controlled effort, basically a workout rather than a full-on race. Details on this will be forthcoming. The idea behind this strategy is to have something left in the tank for Saturday's meet. 
  
• Running the shorter 3k race distance at the Frank Kelley Invite (FKI). 9th graders who compete at the FKI will be running the 3k. Most JV athletes who race the FKI will be running the 3k as well.
  
• Only competing in one of the two meets. This would apply to people who can't make the Saturday meet, and also to anyone intentionally held out of Wednesday's meet. If you're only competing in one of the two meets this week, it should be a full-bore race effort.
  

For planning purposes, please take a minute to fill out this survey regarding your availability for the Frank Kelley Invitational on Saturday. I need to receive a response from every member of the team by Monday evening. 

Here's the plan for the week ahead:

Monday 9/25 - No organized practice. If you're not observing the holiday and would like to go for a medium length run on your own that would be fine.

Tuesday 9/26 - Practice at 3:30. 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 incorporating turns. 

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

Wednesday 9/27 - Dual Meet #3 vs Boston Latin at Franklin Park. More information including a time schedule, lineups and a course map will be forthcoming soon. Remember today should be a medium length day in terms of total running time, including warmup and cooldown. For Level 1 and 2 athletes this will impact how we approach the course tour which doubles as a warmup jog for most people. 

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

Thursday 9/28 - Practice at 3:30. Team picture (bring your uniform) then warmup including BURPEES, followed by a short length run with hill drills. The drills will be done on the Hultman Aqueduct where it intersects Cedar Crest Road.

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

Friday 9/29 - Practice at 3:30. Warmup followed by a short length run at mostly an easy effort. Save the last 8-10 minutes of the run for two sets of short intervals on top of the aqueduct.

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

Saturday 9/30 - Frank Kelley Invitational at the Wrentham Developmental Center. More information including time schedule, lineups and a course map will be published on this site by Friday morning. Remember today should be a medium length day in terms of total running time, including warmup and cooldown. This breaks down as follows:

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

If you're not participating in the meet you should do a medium length run on your own, with the last 1/4 of the time spent running at a good to hard pace (80-90%).

Sunday 10/1 - of, if you took Monday off and would like to go for a medium length run today on your own that would be fine.