Week 11 Training Plan - 10/27-11/2

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

Happy Halloween 

This week features the Frank Mooney Invitational on Saturday at Wrentham Developmental Center.  This meet is for 9th graders (3k course) and JV runners (5k course) who meet the time standards. Those that aren't racing on Saturday will be doing a time trial, either on Wednesday (first choice date) or Friday (backup date). Ideally the time trial is done on a day with little to no wind, mild to cool temperatures, and no rain. There may not be such a day this week, if so we'll have to make do. If one of the fall sports teams is hosting a tournament game on the turf field we won't be able to do the time trial on the track that day. 

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 after school. 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 10/27 - Warmup including BURPEES followed by a progressive medium run. The length of this week's run is the same as last week's PMR.

Group A: 36 minutes (12 minutes easy - 9 minutes 60% - 9 minutes 80% - 6 minutes easy)
Group B: 48 minutes (16 minutes easy - 12 minutes 60% - 12 minutes 80% - 8 minutes easy)
Group C: 60 minutes (20 minutes easy - 15 minutes 60% - 15 minutes 80% - 10 minutes easy)

Tue 10/28 - Warmup including CURTSIES 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

Wed 10/29 - Warmup including BURPEES. Those that are racing on Saturday will then do 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

Thu 10/30 - off

Fri 10/31 - Warmup including CURTSIES 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 11/1 - 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 11/2 - off