What We Want Weekly – Diverging Paths Edition

We have reached the point now where the fact that we don’t all run the same races starts to affect the plan.  Many people are essentially in full-blown race mode now – three or four races in the next 15 days and that will be about it in terms of racing in a team uniform this fall.  And others have much bigger races coming in the weeks after that, and their schedule is still very much focused on training.

If you are one of the race-oriented people, there is a good chance you are coming off a very fast time from last week.  We’ve got nothing but flat courses left this year, so you should have a good chance of sustaining and even improving on the time you just ran.

If you are a person with many weeks left to race, just know that this will be the hardest week of training of the season (so far.)

• Monday – already done, but it was a combination speed/tempo workout, to give you a chance of running very fast when tired.  Also, a lot of time running.
• Tuesday – medium run / strides / circuits.  Focus on the lower-body work in the dumbbell and bench circuits.  Also, if you aren’t racing Wednesday the medium run is 40-50 minutes steady running (not slow jogging) before the strides.  People who are three minutes apart in races should not be medium run partners.
• Wednesday – race for most; bus leaves at 2:45.  For those staying, tempo 400’s on the track with 100 jog recovery.  Everyone should do at least 16; people who have done 16 before can go up to 20.  Hammer #9 and #14 (and #18 if you get that far.)
• Thursday – repeat of Tuesday.
• Friday – short speed day, probably 200-300 meter sprints on field.  (Bring racing shoes; we may try something different.) Non-varsity people can run the parade as their practice instead.
• Saturday – long run, especially for people in the top 12 of each team. Up to 75 minutes.
• Sunday – day off or easy day.