Week 8 Training Plan, 10/6-10/12

Will Jackson (WHS Class of 2025) - NCAC Men's Cross Country Athlete of the Week! 

This week features  the always popular Twilight Meet in Falmouth on Sunday. Please take a moment to fill out this brief poll to indicate your availability for this meet. Note that there is no practice on Friday but there will be a short practice on Saturday in advance of the Twilight Meet the following day. 

Finally, the Wayland XC Festival will also be happening on Sunday in the morning. This is our fundraiser, and while an outside running club (HFC Striders) handles the management of the meet, they appreciate any help from WHS athletes who can volunteer their time. Volunteer slots start at 8 AM and last 60-90 minutes. 

Mon 10/6 - Practice at 3:30. Warmup including BURPEES followed by a cyclic long run.   

Group A: 48 minutes (4 minute segments)
Group B: 60 minutes (5 minute segments)
Group C: 72 minutes (6 minute segments)

the route for today's run is TBA/player's choice. This will be the last long run of the season. As we approach the final portion of the season the length of the longest run each week will be pared back somewhat.

Tue 10/7 - Practice at 3:30. Warmup including CURTSIES and 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. There will be a boys team meeting after practice today, site TBA. 

Group A: 26-30 minutes
Group B: 32-36 minutes
Group C: 42-46 minutes

Wed 10/8 - Practice at 3:30. Warmup including BURPEES 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

Thu 10/9 - Practice at 3:30. Warmup including CURTSIES and strides followed by the following workout:

Group A: 8 minute jog then a 2x6 minute runs at 70-80% effort with 4-5 minutes recovery jog after each of them. Then 4x1 minute at 90% effort with 1 minute recovery jogs between each. Finally, 8 minute easy jog cooldown.
Group B and C: 10 minute jog then a 2x8 minute runs at 70-80% effort with 4-5 minutes recovery jog after each of them. Then 6x1 minute at 90% effort with 1 minute recovery jogs between each. Finally, 10 minute easy jog.

This workout is a mixed bag of longer slower repeats, which should be done at an "uncomfortably sustainable" level of effort, and shorter faster pickups that should be more like race speed. There's a good to very good chance these repeats will be done in the neighborhood next to the practice field, the fields around the school are also an option.

Fri 10/10 - off. There's no scheduled practice today, but there is practice tomorrow morning which is particularly important for those competing on Sunday at the Twilight Meet.

Sat 10/11 - Practice at 9:30 AM at the school. 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

Sun 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