Week 10 Training Plan, 10/21-27

This week is the beginning of the final phase of the season, kicking off with Friday's DCL Championship meet at Franklin Park. More information will be forthcoming on this meet which will require an early dismissal from school. As in years past, there will be a karaoke contest on the bus ride home. Submit your song choice to the coaches for approval in advance. The maximum group size for the contest is four people. It would behoove you to practice your song beforehand.

With the end of the season drawing near, we've entered the peaking phase of our training. The proverbial hay is in the barn and from here on out it's a draw down of training volume, which is achieved in two ways:

• a reduction in the length of most daily runs.
• a reduction in the number of runs per week. This is achieved by taking an additional day per week off from practice. This week that day is Tuesday.

• Mon 10/21 - Practice at 3:30. Warmup including BURPEES followed by progressive run as follows:

Group A: 36 minutes (12 minutes easy-9 minutes fresh-9 minutes good-6 minutes easy)

Group B: 48 minutes (16 minutes easy-12 minutes fresh-12 minutes good-8 minutes easy)

Group C: 60 minutes (20 minutes easy-15 minutes fresh-15 minutes good-10 minutes easy) 

• Tue 10/22 - off.

• Wed 10/23 - Practice at 3:30. Warmup followed by a short length run at an easy to moderate intensity including hill drills on the aqueduct near Cedar Crest Road.

Group A: 24-28 minutes
Group B: 32-36 minutes
Group C: 40-44 minutes

• Thu 10/24 - Practice at 3:30. Warmup including BURPEES followed by a short length run with 3 sets of short reps at the end on top of the aqueduct.

Group A: 24-28 minutes
Group B: 32-36 minutes
Group C: 40-44 minutes

• Fri 10/25 - DCL Championship Meet @Franklin Park. The meet starts early which will require dismissal after 3rd period class. You're responsible for any work or tests you might miss as a result of this. More information forthcoming. This is a medium length day, including warmup and cooldown running it should add up to the following:

Group A: 32-36 minutes
Group B: 40-44 minutes
Group C: 48-52 minutes

On the bus ride home, there will be the tenth annual edition of the Golden Microphone karaoke contest.

• Sat 10/26 - Medium length run at an easy to moderate intensity. For those that are interested, you can do this run in the Lincoln woods leaving from Lincoln Station, where we've met on various Saturdays this season. Note I won't be there this morning. Otherwise this is a run that can be done in your neighborhood. If you do decide to visit the trails in Lincoln, download the Outerspatial app on your phone.

Group A: 32-36 minutes
Group B: 40-44 minutes
Group C: 48-52 minutes

• Sun 10/27 - off