Week 9 Training Plan, 10/19-10/25

This week we're in between the middle portion of the season, which is ending, and the final stages of the 2025 fall campaign. The last of three dual meets is on Wednesday.  The following was pointed out in last week's plan, but is worth repeating here: we've reached the time of year where there will be days when we meet inside the field house due to cooler temperatures. There's no firm dividing line but in general if the temperature outside is much below 55 degrees we'll likely meet indoors to start. If you don't see anyone outside under the tree that's why.

Monday 10/19 - Practice at 3:30. Warmup including BURPEES followed by the final cyclic long run and final long run of the season.   

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 TBD. 

Tuesday 10/20 - Practice at 3:30. Warmup including CURTSIES and strides on the track followed by a short length recovery run at an easy to moderate intensity with hill drills. We'll be doing the hill drills near Cedar Crest Road on the Hultman aqueduct. The length of the run today is as follows:

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

Wednesday 10/21 - Dual Meet #3, vs. Waltham and Weston at Burchard Park in Weston More information is coming soon in a forthcoming post. Remember this should be a medium length day including warmup and cool down. 

Group A: 36-40 minutes
Group B: 46-50 minutes
Group C: 56-60 minutes

Thursday 10/22 - Practice at 3:30. Warmup including strides and BURPEES 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. 

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

Friday 10/23 - Practice at 3:30. Warmup followed by either a medium length run (Group A: 36-40 minutes, Group B 46-50 minutes, Group C 56-60 minutes) for those attending tomorrow's practice at Lincoln Station or the following workout:

Group A: 6 minute jog warmup, then a cutdown consisting of 6 minutes @60-65% effort, 4 minutes @70-75% effort, 2 minutes @80-85% effort, 1 minute @90% effort, 1 minute @90% effort. 2 minutes recovery after each repeat. 6 minute jog cooldown. 

Group B: 8 minute jog warmup, then a cutdown consisting of 8 minutes @60-65% effort, 6 minutes @70-75% effort, 4 minutes @80-85% effort, 2 minutes @80-85% effort, 1 minute @90% effort. 2 minutes recovery after each repeat. 8 minute jog cooldown. 

Group C: 8 minute jog warmup, then a cutdown consisting of 8 minutes @60-65% effort, 6 minutes @70-75% effort, 4 minutes @70-75% effort, 4 minutes @80-85% effort, 2 minutes @80-85% effort, 2 minutes @80-85% effort, 1 minute @90% effort, 1 minute @90% effort. 2 minutes recovery after each repeat. 8 minute jog cooldown. 

Saturday 10/24 - Either a short length run (Group A: 26-30 minutes, Group B 32-36 minutes, Group C 42-46 minutes) for those not attending today's optional practice or the following workout meeting at Lincoln Station at 9 AM:

Group A: 6 minute jog warmup, then a cutdown consisting of 6 minutes @60-65% effort, 4 minutes @70-75% effort, 2 minutes @80-85% effort, 1 minute @90% effort, 1 minute @90% effort. 2 minutes recovery after each repeat. 6 minute jog cooldown. 

Group B: 8 minute jog warmup, then a cutdown consisting of 8 minutes @60-65% effort, 6 minutes @70-75% effort, 4 minutes @80-85% effort, 2 minutes @80-85% effort, 1 minute @90% effort. 2 minutes recovery after each repeat. 8 minute jog cooldown. 

Group C: 8 minute jog warmup, then a cutdown consisting of 8 minutes @60-65% effort, 6 minutes @70-75% effort, 4 minutes @70-75% effort, 4 minutes @80-85% effort, 2 minutes @80-85% effort, 2 minutes @80-85% effort, 1 minute @90% effort, 1 minute @90% effort. 2 minutes recovery after each repeat. 8 minute jog cooldown. 

Sunday 10/25 - off