Week 6 Training Plan, 9/22-9/28

This week features the first home meet of the season, on Thursday when Weston will visit. Please arrive by 3:30 and be prepared to help with breaking down the course (removing cones and flags) when the meet is over. Please note that there's no practice (or school) on Tuesday due to Rosh Hashanah, if you like you can run on your own that day.

Mon 9/22 - Practice at 3:30. Warmup including BURPEES followed by cyclic long length run. The total time of your run will be broken down into 12 equal segments. The first segment is run at an easy (40% or so) effort. The next is run at a "fresh" (60-65% or so) effort, and the one after that at a "good" (80-85%) effort. Then the easy-fresh-good cycle is repeated three more times. Today we'll be heading to the center of town, at which point there are various options depending on how far you're going. 

Level 1: 36 minutes (3 minute segments)
Level 2: 48 minutes (4 minute segments)
Level 3: 60 minutes (5 minute segments)
Level 4: 72 minutes (6 minute segments)

Tuesday 9/23 - No organized practice today, if you'd like to you can do a short length run at an easy to moderate effort level on your own. Time guidelines as follows:

Level 1: 22-26 minutes
Level 2: 26-30 minutes
Level 3: 32-36 minutes
Level 4: 42-46 minutes

If you're observing the holiday and are unable to run today, you can make it up on Sunday if you like. 

Wednesday 9/24 - Practice at 3:30. Warmup including CURTSIES followed by a short length run at an easy to moderate effort level. Upon your return to the school we'll be doing high stepping run throughs (high knees) and bounding over cones on the softball field and a few short race speed runs incorporating turns. 

Level 1: 22-26 minutes
Level 2: 26-30 minutes
Level 3: 32-36 minutes
Level 4: 42-46 minutes

Thursday 9/25 - Dual Meet #1 vs Weston. More information including a time schedule, lineups and a course map will be forthcoming soon. Remember today should be a medium length day in terms of total running time, including warmup and cooldown. For Level 1 and 2 athletes this will impact how we approach the course tour which doubles as a warmup jog for most people. Also, the team picture will be taken today at 3:30.

Level 1: 28-32 minutes
Level 2: 36-40 minutes
Level 3: 43-47 minutes
Level 4: 52-56 minutes

Friday 9/26 - Practice at 3:30. Warmup including BURPEES followed by a short length run at an easy to moderate effort level. We will be doing hill drills (high knee running, skipping, bounding) on the Hultman aqueduct where it crosses Pine Ridge Road. 

Level 1: 22-26 minutes
Level 2: 26-30 minutes
Level 3: 32-36 minutes
Level 4: 42-46 minutes

Sat 9/27 - 9 AM optional practice at Lincoln Station, warmup to Mt. Misery field loop followed by 

Level 1 and 2: 5x1 minute at 75% effort, 30 second recoveries. 4 minutes recovery then 5x1 minute at 85% effort, 1 minute recovery. Cool down back to the parking lot.

Level 3 - 6x1 minute at 75% effort, 30 second recoveries. 4 minutes recovery then 6x1 minute at 85% effort, 1 minute recovery. Cool down back to the parking lot.

Level 4 - 8x1 minute at 75% effort, 30 second recoveries. 5 minutes recovery then 8x1 minute at 85% effort, 1 minute recovery. Cool down back to the parking lot.

Sunday 9/28 - off