Week 8 Training Plan, 10/7-10/13

This week features the final dual meet of the season at home on Wednesday as well as the always popular Twilight Meet in Falmouth on Saturday. 

Mon 10/7 - Warmup including BURPEES followed by a progressive long run.   

Group A: 48 minutes (16 minutes easy-12 minutes fresh-12 minutes good- 8 minutes easy)
Group B: 60 minutes (20 minutes easy-15 minutes fresh-15 minutes good- 10 minutes easy)
Group C: 72 minutes (24 minutes easy-18 minutes fresh-18 minutes good- 12 minutes easy)

Tue 10/8 - Practice at 3:30. Warmup including strides followed by a short run including 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 10/9 - Dual Meet #3 vs. Boston Latin. More details will be forthcoming on this meet in a subsequent post.

Thu 10/10 - Practice at 3:30. Warmup including BURPEES and strides followed by a short length recovery run at an easy to moderate intensity with hill drills. We'll 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 10/11 - Practice at 3:30. Warmup followed by a short length run with 3 sets of short repeats atop the aqueduct. The length of today's run is as follows:

Group A: 28-30 minutes
Group B: 32-34 minutes
Group C: 38-40 minutes

Sat 10/12 - MSTCA Bob Glennon Twilight Invitational at Cape Cod Fairgrounds in Falmouth.
More information will be forthcoming in a subsequent post. Remember this is a medium length day overall, including warmup and cooldown your overall volume should come in at the following:

Group A: 36-40 minutes
Group B: 46-50 minutes
Group C: 56-60 minutes

Sun 10/13 - off. Today is the Wayladn XC Festival which is the fundraiser for this team. If you're interested in volunteering, let me know at practice by Friday.