Week 5 Training Plan, 9/21-9/27

Frank Kelley Invitational interest poll - entry deadline is Tuesday 9/22 6 PM

Monday 9/21 - off if you're observing the holiday, otherwise a short length run on your own as follows:

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

Tuesday 9/22 - Practice at 3:30. Warmup including BURPEES followed by a cyclic long run (CLR). The total time of this 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 this easy-fresh-good cycle is repeated three more times. If your watch has a countdown timer function, it's a good way to keep track of these time segments. Total length of the run as follows:

Level 1: 36 minutes (12x3 minute segments)
Level 2: 48 minutes (12x4 minute segments)
Level 3: 60 minutes (12x5 minute segments)
Level 4: 72 minutes (12x6 minute segments)

Wednesday 9/23 - Practice at 3:30. Warmup including CURTSIES and strides on the track 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  accelerations incorporating turns. 

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

Thursday 9/24 - Team warmup including BURPEES, then the following "tempo run" style workout. In this case, "tempo" pace is considered to be somewhere in the 75-85% effort level if you're running on feel (which you will be). After the team warmup the workout is as follows:

Level 1: 6 minutes @ 70-75% effort, 4 minute break, 6 minutes @ 80-85% effort (warmup and cooldown of 5-6 minutes apiece)
Level 2: 8 minutes @ 70-75% effort, 5 minute break, 8 minutes @ 80-85% effort (warmup and cooldown of 5-6 minutes apiece)
Level 3: 10 minutes @ 70-75% effort, 6 minute break, 10 minutes @ 80-85% effort (warmup and cooldown of 6-8 minutes apiece)
Level 4:  12 minutes @ 70-75% effort, 7 minute break, 12 minutes @ 80-85% effort (warmup and cooldown of 8-10 minutes apiece)

Friday 9/25 - Practice at 3:30. Warmup including CURTSIES followed by a short length run incorporating 3 short sets of short repeats. These short repeats will likely happen on top of the aqueduct. 

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

Sat 9/26 - Frank Kelley Invitational. More information on this meet in a forthcoming post. This should be a medium length day in terms of running volume, with warmup and cooldown counted in. For those not racing today, a medium length workout at mostly an easy effort level, picking up the intensity a bit in the last 10 minutes or so:

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

Sunday 9/27 - off unless you already took Monday off, in which case a short length run or cross training as follows:

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