Week 7 Training Plan, 10/2-10/8

This week, there are in fact two meets but only one of them that WHS athletes will be racing, the dual meet on Wednesday vs. Bedford. 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. Note that the four levels that have existed up until now have been consolidated into three groups; basically, Levels 1 and 2 have become Group A, Level 3 is Group B, and Level 4 is now Group C. 

Mon 10/2 - Warmup including BURPEES followed by a cyclic long run (CLR). The hope is to head west along the Hultman Aqueduct towards Framingham and the Saxonville area, passing through  The length of the run today is as follows:

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

Tue 10/3 - Warmup  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 10/4 - Dual Meet #4 v Bedford. 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 10/5 - 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 

Fri 10/6 - Warmup followed by either a medium length run at an easy effort for those who will be attending the practice in Lincoln tomorrow OR

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). There's a good to very good chance these repeats will be done in the neighborhood next to the practice field.

Sat 10/7 -  Either a medium length run at an easy effort for those who did the repeat workout yesterday  OR

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 10/8 - off. Today is the Wayland XC Festival, the team fundraiser. Volunteers for this event are always welcome.