WEEK OF OCTOBER 19 PRACTICES

MON - 

WARMUP

2 MILE WARMUP RUN

TEMPO RUN 12 X 400'S BETWEEN 1:52 AMD 2:00 OR 2:00 AND 2:10

2 MILE COOLDOWN

CORE WORK

TUE - 

WARMUP 

WARMUP RUN

RACE VS. LUDLOW

COOL DOWN

WED -

LONG  RUN/ SPEED ENDURANCE FOR SPRINTERS

THU -

RECOVERY RUNS - DISTANCES VARY

FRI -  ACTIVE WARMUP/ CLEAN CONTAINER/FRISBEE

SAT - HILLWORK RUN AT FOREST PARK

SUN - RESTORATION DAY

TUE - MEET AT HOME VS. LUDLOW

WED - 

THU -

FRI -

SAT -

SUN -

MON -

TUE -

WED

WEEK OF OCTOBER 5 AND 12 PRACTICES

MON - RECOVERY RUN DAY - GO OVER STRATEGY FOR MEET

TUE - MEET AT CHICOPEE

WED - 

LONG RUN DAY

EMPHASIS ON FORM AS FATIGUE SETS IN

VARIOUS DISTANCES STARTING AT 4 TO 7 MILES

CORE WORK

THU -  SCHOOL WAS CANCELLED DUE TO POWER FAILURE IN TOWN

WAS SUPPOSED TO BE A RECOVERY RUN DAY

FRI -  

ACTIVE WARMUP

2 MILE WARMUP RUN

 

4 X 300  SPECIAL ENDURANCE RUNS @ .77 OF 400 TIMES REST = 4:30 MINUTES

2 MILE COOLDOWN

CORE WORK

SAT - 

TEMPO RUN AT FOREST PARK @ 86% OF VO2 MAX TIMES 4 OR 5 MILES

SUN - 

RECOVERY RUNS OF 4 TO 6 MILES DEPENDING UPON EXPERIENCE

MON - 

ACTIVE WARMUP

2 MILE WARMUP RUN

10 X 30 SPEEDWORK WITH 3-4 MINUTE JOG IN BETWEEN

2 MILE COOLDOWN

TUE -  

MEET (RAINED OUT) SENT VIDEO ON www.coachbudd.com

(NO ACCESS TO INSIDE SCHOOL DUE TO COVID)

WED - 

MEET AT CHICOPEE COMP

THU - 

ACTIVE WARMUP

STRETCH BAND WORKOUT

RUN COURSE WARMUP RUN

6 HURDLE DRILL

DYNAMIC FLEXATION

FRI -  

(RAINED OUT)  SENT VIDEO ON www.coachbudd.com

SAT -  

RECOVERY  RUN FOR ALL - SENT OUT INDIVIDUAL DISTANCES/ CAR WASH

SUN - 

LONG RUN FOR ALL - SENT OUT INDIVIDUAL DISTANCES