Week 11 Training Plan, 10/28-11/3

Purdy calculator for use in interpolation of a goal time for the mile time trial

https://docs.google.com/spreadsheets/d/1eDpa1ehzrI7qBJxOijLlah7H6hbtnLd_1PCKina-GPA/edit

This week features the Frank Mooney Invitational on Saturday.  This meet is for 9th graders, JV runners, and also some athletes who are in contention to round out the top seven that will be racing next weekend at the MIAA Division 2B Championship race. Those that aren't racing on Saturday will be doing a time trial, either on Wednesday (first choice date) or Friday (backup date if weather on Wednesday isn't suitable). Like last week, there will also be a day off, this week on Thursday. 

For the remainder of the season, all athletes must wear a reflective vest when running off campus afterschool. A set of vests has been acquired for this purpose using funds raised from the Wayland XC Festival. Remember to return the vest at the end of practice. It must be folded neatly before being put away in one of the two "Pam's Run" drawstring bags that are used to store them. The vests don't need to be worn while running on campus, for example when running on the track.

Mon 10/28 - Warmup including BURPEES followed by a cyclic medium run. The length of this week's run is the same as last week's PMR.

Group A: 36 minutes (3 minute segments)
Group B: 48 minutes (4 minute segments)
Group C: 60 minutes (5 minute segments)

Tue 10/29 - Warmup followed by a medium length run including timed repeats as follows:

those racing 3k on Saturday: 10 minute warmup, 2 sets of 3x400 meters with the first set at race pace and the second set 1-2 seconds per rep faster than race pace. 200 meter recovery jog after each repeat with 4-5 minutes recovery between sets. 10 minute cooldown.

those racing 5k on Saturday: 10 minute warmup, 2 sets of 4x400 meters with the first set at race pace and the second set at 1-2 seconds per rep faster than race pace. 200 meter recovery jog after each repeat with 4-5 minutes recovery between sets. 10 minute cooldown.

for those not racing on Saturday: 10 minute warmup, mile time trial on the track, 10-12 minute break, 4-5x200 at race pace with a 200 meter jog recovery, 10 minute easy jog cooldown. The time trial is in essence a race, so if you have a pair of racing shoes you should wear them.

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

Wed 10/30 - Warmup including BURPEES followed by a short length run including run-throughs and bounding over cones

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

There will be a meeting for the boys in the MIAA tournament pool after practice in Coach Lee's classroom.

Thu 10/31 - off

Fri 11/1 - Warmup followed by a short length run at an easy to moderate intensity. Two sets of short repeats on top of the aqueduct in the last 8-10 minutes of the run.

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

Sat 11/2 - Frank Mooney Invitational. More information will be forthcoming in a subsequent post. 

Those not racing today should do a medium length run with the first two thirds of it being an extended "warmup" run at an easy effort. Then a mile on the track at race pace (not all out) followed by a 5 minute break and then 4-5x200 run at faster than race pace with 60-75 seconds recovery after each. Finally a 5 minute jog cooldown.

Sun 11/3 - off