Week 11 Training Plan, 11/2-11/8

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

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. The entry deadline is Tuesday evening, if you received an email from me with a link to the poll please fill it out if you haven't already done so. 

Those that aren't racing on Saturday will be doing a time trial, either on Wednesday (first choice date), Friday, or even Saturday. 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 do the time trial on the track that day. 

Like last week, there will also be a day off, this week that's 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 (crunchwrap style) 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 11/2 - Warmup including BURPEES followed by a cyclic medium run. The length of this week's run is the same as last week's PMR.

Group A: 36 minutes (3 minute segments)
Group B: 48 minutes (4 minute segments)
Group C: 60 minutes (5 minute segments)

Tue 11/3 - 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 11/4 - Following the team warmup, 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 11/5 - off

Fri 11/6 - Warmup including BURPEES followed by a short length run at an easy to moderate intensity. Either the Ingebrigtsen Special or 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 11/7 - Frank Mooney Invitational. More information will be forthcoming in a subsequent post. 

For those not racing today, we'll meet at 9 AM at the school for the following workout:

Warmup including CURTSIES followed by 8-12 minutes jog then 5 sets of 800 meters, 200 recovery jog, 200 meters. The 800 repeats start at 10-12 seconds/mile slower than race pace and gradually get down to race pace for the last one. The 200 meter repeats are run at or faster than race pace throughout. 3.5 minute recovery jog/walk after each set. Finally, an 8-12 minute cool down. 

Sun 11/8 - off