Week 7 Training Plan, 10/5-10/11

Twilight meet poll

This week is the only week of the season that features two meets--the second and final home meet on Wednesday hosting Bedford, and the always popular Twilight Meet in Falmouth on Sunday. Please take a moment to fill out the poll linked above to indicate your availability for the Twilight meet. Entries are due Tuesday at 8 PM, I need to know by the end of practice Tuesday.

In addition to our own races, the Wayland XC Festival (now rebranded as the "HFC Striders XC Festival at Wayland") 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 as early as 8 AM (but also occur later in the day) and last 60-90 minutes. 

Finally, Note that the four levels that have existed up until now have been consolidated into three groups; Levels 1 and 2 have become Group A, Level 3 is Group B, and Level 4 is now Group C.  

Mon 10/5 - 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. 

Tue 10/7 - Practice at 3:30. Warmup including CURTSIES 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

Wed 10/8 - Dual Meet #2 vs. Bedford. More information will be forthcoming in a subsequent post. Remember than including the time spend racing along with warmup and cooldown, today should be a medium length day:

Group A: 36-40 minutes
Group B: 43-47 minutes
Group C: 52-56 minutes 

Thu 10/9 - Practice at 3:30. Warmup including BURPEES and strides followed by a short run including run throughs and bounding over cones. The cones will be set up on the softball field. 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

Fri 10/10 - Practice at 3:30. Warmup including CURTSIES 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: 26-30 minutes
Group B: 32-34 minutes
Group C: 38-40 minutes

Sat 10/11 -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:

Group A: 36-40 minutes
Group B: 43-47 minutes
Group C: 52-56 minutes 

Sun 10/12 - off