Week 12 Training Plan, 11/6-11/12

Saturday's Division 2B Championship meet is the latest and highest level competition in the final, championship phase of the season. Everything leading up to Saturday in practice is intended to help optimize performance in that race. We're not reinventing the wheel here, so no major changes are afoot other than a further reduction in training volume. The workouts are less about building fitness than confirming it. 

In the days leading up to the meet you can build on the gains in fitness you've made throughout the season by getting to bed at a reasonable hour, drinking water regularly throughout the day (to the tune of around 48 ounces a day), and eating a nutritious balanced diet. Like the last two weeks, there's a scheduled day off during the week, which is Thursday. 

For people that aren't racing on Saturday and either haven't had an opportunity to run a mile time trial or would like to try it again after Friday's windy attempt, we'll be doing a mile time trial on Monday as well. Athletes who are racing on Saturday won't participate in this. 

Finally, it's important to note that with the clocks turned back it will be getting dark quite early. The reflective vests are a must when running off campus.

Monday 11/6 - Practice at 3:30. Warmup including BURPEES followed by a PMR of 36 minutes. The PMR will then be followed by 5x150m (100m race pace, 50m faster than race pace) with a 150m jog recovery. 

For those doing a time trial, 10 minute warmup, 3x100 at mile race pace, then a mile time trial. 8-10 minute easy jog cooldown.

Tuesday 11/7 - Practice at 3:30. Warmup followed by a short length run of no more than 36 minutes with run throughs over cones. 

Wednesday 11/8 - Practice at 3:30. Warmup including BURPEES followed by a 12-15 minute jog, 3x400 at 5-10 seconds per mile faster than race pace, mile at race pace, 3x400 at 5-10 seconds per mile faster than race pace. Wrapped up with a 10 minute cooldown. The recovery between each 400 is 60-90 seconds, with 4.5 minutes before and after the mile. 

Thursday 11/9 - off

Friday 11/10 - Practice at 10 AM. Warmup followed by a 10 minute jog, two sets of short intervals on top of the aqueduct, 10 minute cooldown.

Saturday 11/11 - MIAA Division 2B Championship at Wrentham Developmental Center. More details in a forthcoming post. 

Sunday 11/12 - off