Cross Country Training Schedule*
Wednesday, August, 22nd- FR/SO Luncheon @ 11 AM in Commons 1.
Thursday, August 23rd- warm up routine; 10-15 minute warm up run; strides; 12 minute time trial to determine teams for Clipper Relays; extended cool down run; 5x150m relaxed strides on grass; jog back with no rest between; stretching and rolling.
Friday, August 24th- warm up routine; 3-5 mile run; 5x150m relaxed strides on grass; jog back with no rest between; stretching and rolling. (12 minute time trial for absentees)
Saturday, August 25th- warm up routine; 4-6 miles @ relaxed pace; 5 x 150m relaxed strides on grass;jog back with no rest between; stretching and rolling.
Sunday, August 26th- REST!
Monday, August 27th- warm up routine; relaxed Forest Loop warm up run; Dunkin Loop with 20 minutes of it a tempo run (add 30 seconds to your mile pace for 5K; relaxed Forest Loop cool down run;5x150m relaxed strides; jog back with no rest between; stretching and rolling.
Tuesday, August 28th- warm up routine; 3-5 miles @ relaxed pace; 5x150m relaxed strides on grass; jog back with no rest between; stretching and rolling.
Wednesday, August 29th- warm up routine; 10 minute warm up run; 5x200m hill repeats; 10 minute cool down run 5x150m relaxed strides on grass; jog back with no rest between; stretching and rolling.
Thursday, August 30th- warm up routine; Shade Loop running the second half faster, pushing the hills; 5x150m relaxed strides on grass; jog back with no rest between; stretching and rolling.
Friday, August 31st-warm up routine; 10 minute warm up run; 5-6x 800m @ Lincoln Field @ 90% with twice time for recovery; 10 minute cool down run; 5x150m relaxed strides on grass; jog back with no rest between; stretching and rolling.
Saturday, September 1stthrough Monday, September 3rd- Run 2 of the 3 days on your own.
Tuesday, September 4th-warm up routine; run 15 minutes warm up run to Old Res; 3x1000m @ race pace using Clipper Relay teams; 15 minute cool down run; 5x150m relaxed strides on grass; jog back with no rest between; stretching and rolling; “An Evening in the Park” @ 6:00 PM.
Wednesday, September 5th- warm up routine; 4-5 miles @ relaxed pace; 5x150m relaxed strides on grass; jog back with no rest between; stretching and rolling.
Thursday, September 6th- - warm up routine; 10 minute warm up to the path on our race course; 8x2 minutes on race course from trail up Baskin; 10 minute cool down;5x150m relaxed strides on grass; stretching and rolling. “Evening in the Park” (rain date).
Friday, September 7th- warm up routine; 4-6 miles @ relaxed pace; 5x150m relaxed strides on grass; jog back with no rest in between; stretching and rolling.
Saturday, September 8th- CLIPPER RELAYS; non-racers: warm up routine; 5-6 miles @ relaxed pace; 5x150m relaxed strides on grass;job back with no rest between; stretching and rolling.
Sunday, September 9th- REST!
Monday, September 10th- warm up routine; 3-4 mile run @ relaxed pace; 5x150m relaxed strides on grass; jog back with no rest between; stretching and rolling.
Tuesday, September 11th- MEET vs. WATERTOWN; non-racers: warm up routine; 10x400m @ 5K pace on track with twice the recovery time; 10 minute cool down run; 5x150m relaxed strides on grass; jog back with no rest between; stretching and rolling.* #
Wednesday, September 12th- warm up routine;4-6x Loring to Outlook to Path with recovery back to Loring via Baskin; 5x150m relaxed strides on grass; jog back with no rest between; stretching and rolling.
Friday, September 14th- warm up routine; 4 miles @ relaxed pace; 5x150m relaxed strides on grass; jog back with no rest between; stretching and rolling.
Saturday, September 15th- warm up routine; 7-10 miles @ relaxed pace;5x150m strides on grass; jog back with no rest between; stretching and rolling.
Sunday, September 16th- REST!
Monday, September 17th- warm up routine; 4 mile relaxed run; 5x150m relaxed strides on grass; jog back with no rest between; stretching and rolling.
Tuesday, September 18th- MEET vs. MELROSE; non-racers: warm up routine; 10 minute warm up run; 7x200m hill repeats up Baskin;jog back to the start at the bottom of; no rest during the entire workout; 10 minute cool down run; 5x150m relaxed strides on grass; jog back with no rest betweenstretching and rolling.* #
Wednesday, September 19th- warm up routine; 5 miles @ relaxed pace; 5x150m relaxed strides on grass; jog back with no rest between; stretching and rolling.
Thursday, September 20th- warm up routine; strides 2 (3x400m) w/ 1 minute rest and 4 minutes between sets @ 85% of 5K pace @ track; 5x150m relaxed strides on grass; jog back with no rest between; stretching and rolling.
Friday, September 21st- warm up routine; 4 mile relaxed run; 5x150m relaxed strides on grass; jog back with no rest between; stretching and rolling.
Saturday, September 22nd-OCEANSTATE INVITATIONAL; NO PRACTICE
Sunday, September 23rd- REST!
Monday, September 24th- warm up routine; strides; on the track 4-5 x 600m @ mile race pace for 5K with equal recovery jog; 15 minute cool down run; 5x150m relaxed strides on grass; jog back with no rest between; stretching and rolling.
Tuesday, September 25th– warm up routine; 5 mile relaxed run; 5 x 150m strides on grass; jog back with no rest between; stretching and rolling.
Wednesday, September 26th- MEET @ WINCHESTER; non-racers: 15 minute warm up run; strides; 4-5 x 2 minutes @ mile pace for 5K with equal recovery jog; 15 minute cool down run;5x150m relaxed strides on grass; jog back with no rest between; stretching and rolling.* #
Thursday, September 27th- warm up routine; 5 miles @ relaxed pace; 5 x 150m relaxed strides on grass; jog back with no rest between; stretching and rolling.
Friday, September 28th- warm up routine; VO2 Max Cut-downs; 1-2 sets of 1600-1200-1000-800-400; 1600 @ race pace; 1200-1000-800 slightly slower than per mile race pace; 400 slightly faster than per mile race pace; equal time recovery between reps; 10 minutes between sets; cool down run; 5x150m relaxed strides on grass; jog back with no rest between; stretching and rolling.
Saturday, September 29th- warm up routine; 7-10+ miles @ relaxed pace;5x150m relaxed strides on grass; jog back with no rest between; stretching and rolling.
Sunday, September30th- REST!
Monday, October 1st – warm up routine; 15 minute warm up run;4-5 mile relaxed run;5x150m relaxed strides on grass; jog back with no rest between; stretching and rolling.
Tuesday, October 2nd – MEET vs. BELMONT; non-racers- at outdoor track; warm up routine; 10 minute warm up run; strides; MECHANICAL SPEED: 2 x 600-500-400-300-200 w/ 2 minute recovery and 5 minutes between sets @ 80% of 5K pace; 10 minute cool down run; 5x150m relaxed strides on grass; jog back with no rest between; stretching and rolling.* #
Wednesday, October 3rd- warm up routine; 5 mile run @ relaxed pace; 5x150m relaxed strides on grass; jog back with no rest between; stretching and rolling.
Thursday, October 4th- warm up routine; strides; around Hastings Park, 4-5x 3-2-1 minute fartlek workout; each segment is at race pace or faster with equal time rest between reps with 5 minutes between sets; cool down run; 5x150m relaxed strides on grass; jog back with no rest between; stretching and rolling.
Friday, October 5th- warm up routine; 4-5 mile relaxed run; 5x150m relaxed strides on grass; jog back with no rest between; stretching and rolling.
Saturday, October 6th-warm up routine; 10 minute warm up run; strides; CUT DOWN LADDER: 2 x 1200m- 2x1000m- 2x800m-2x400m with 2-3 minute jog between reps and 5 minutes between sets @ 80% of 5K pace on Battle Road; 5x150m relaxed strides on grass; jog back with no rest between; stretching and rolling.
Sunday, October 7th- REST!
Monday, October 8th- warm up routine; 5 miles @ relaxed pace; 5x150m relaxed strides on grass; jog back with no rest between; stretching and rolling.
Tuesday, October 9th- MEET @ ARLINGTON; EVERYONE RACES!
Wednesday, October 10th- warm up routine; 5 miles @ relaxed pace; 5x150m relaxed strides on grass; jog back with no rest between; stretching and rolling.
Thursday, October 11th- warm up routine; 15 minute warm up run; 8x2 minutes up Loring w/ walk back down as recovery; 15 minute cool down run; 5x150m relaxed strides on grass; jog back with no rest between; stretching and rolling.
Friday, October 12th- warm up routine;5 miles @ relaxed pace; 5x150m relaxed strides on grass; jog back with no rest between; stretching and rolling.
Saturday, October 13th-BAY STATE INVITATIONAL (Boys only) non-racers: warm up routine; 10 minute warm up run; strides; MECHANICAL SPEED: 3-4x 600-500-400-300-200 w/ 2 minute recovery and 5 minutes between sets at 85% of mile time; 10 minute cool down run; 5x150m relaxed strides on grass; jog back with no rest between; stretching and rolling.**
Sunday, October 14th- REST!
Monday, October 15th- warm up routine; 5 miles @ relaxed pace; 5x150m relaxed strides on grass; jog back with no rest between; stretching and rolling.
Tuesday, October 16th- MEET vs. WOBURN; non-racers: warm up routine; 10 minute warm up run; strides; 5x3-2-1 fartlek; each segment is at race pace or faster with equal time rest between reps with 5 minutes between sets; 10 minute cool down run; 5x150m relaxed strides on grass; jog back with no rest between;stretching and rolling. * #
Wednesday, October 17th- warm up routine; 5 miles @ relaxed pace; 5x150m relaxed strides on grass; jog back with no rest between; stretching and rolling.
Thursday, October 18th- warm up routine; PACE CHANGERS: 2-3X 1200m w/ 5 minute recovery @ 85% running the last 400m FAST;5x150m relaxed strides on grass; jog back with no rest between; stretching and rolling.
Friday, October 19th– warm up routine; 5 mile relaxed run; 5x150m relaxed strides on grass; jog back with no rest between; stretching and rolling.
Saturday, October 20th– warm up routine;HILLS ON BATTLE ROAD; 5x150m relaxed strides on grass; jog back with no rest between; stretching and rolling.
Sunday, October 21st- REST!
Monday, October 22nd- warm up routine; 40 minutes @ relaxed pace; 5x150m relaxed strides on grass; jog back with no rest between; stretching and rolling.
Tuesday, October 23rd-MEET @ READING; non-racers: warm up routine; VO2 Max 5-6x800m @ race pace with equal time recovery; on Reading track (be conscious of race); cool down run; 5x150m strides on grass/turf; jog back with no rest between; stretching/rolling.* #
Wednesday, October 24th- warm up routine; 40-50 minutes @ relaxed pace; 5x150m relaxed strides on grass; jog back with no rest between; stretching and rolling.
Thursday, October 25th- warm up routine; 10 minute warm up run; strides; 10 MILE RELAY on outdoor track; 10 minute cool down; 5x150m relaxed strides on grass; jog back with no rest between; stretching and rolling.
Friday, October 26th – warm up routine; 5 mile @ relaxed pace; 5x150m relaxed strides on grass; jog back with no rest between; stretching and rolling.
Saturday, October 27th- warm up routine; 8-10 miles @ relaxed pace; 5x150m relaxed strides on grass; jog back with no rest between; stretching and rolling.
Sunday, October 28th- REST!
Monday, October 29th- MIDDLESEX LEAGUE MEET @ Woburn C.C.; Bus @ 1:00 PM. LAST DAY FOR NON-DIVISIONAL QUALIFIERS.
Tuesday, October 30th – warm up routine; 40-50 minute relaxed run; 5x150m relaxed strides on grass; jog back with no rest between; stretching and rolling. TEAM MEETING FOR ALL TEAM MEMBERS!
Wednesday, October 31st- warm up routine; 4-6x800m @ race pace @ Lincoln Field; equal time recovery; cool down run; 5x150m relaxed strides; jog back with no rest between; stretching and rolling.
Thursday, November 1st- warm up routine; 35-45 minute relaxed run; 5x150m strides on grass; jog back with no rest between; stretching and rolling.
Friday, November 2nd- warm up routine; strides;HILLS; cool down run; 5x150m strides on grass; jog back with no rest between; stretching and rolling.
Saturday, November 3rd- warm up routine; 8-10+ miles relaxed run; 5x150m relaxed strides on grass; jog back with no rest between; stretching and rolling.
Sunday, November 4th- REST!
Monday, November 5th- warm up routine; 6 miles @ relaxed pace; 5x150m relaxed strides on grass; jog back with no rest between; stretching and rolling.
Tuesday, November 6th- warm up routine; 10 minute warm up run;HILL REPEATS (path on course-up and down Baskin and up Loring); jog from Outlook back to starting point on path and repeat; 10 minute cool down run;5x150m relaxed strides on grass; jog back with no rest between; stretching and rolling.
Wednesday, November 7th- warm up routine; 5 miles @ relaxed pace; 5x150m relaxed strides on grass; jog back with no rest between; stretching and rolling.
Thursday, November 8th- warm up routine; 10x200m @ race pace with equal distance recovery; cool down run;5x150m relaxed strides on grass; jog back with no rest between; stretching and rolling.
Friday, November 9th- warm up routine; 3-4 miles @ relaxed pace; 5x150m relaxed strides on grass; jog back with no rest between; stretching and rolling.
Saturday, November 10th- DIVISIONAL MEET @ Wrentham
Sunday, November 11th- REST!
Monday, November 12th- warm up routine; 5 miles @ relaxed pace; 5x150m relaxed strides on grass; jog back with no rest between; stretching and rolling.
Tuesday, November 13th- warm up routine; strides;HILLS; 5x150m relaxed strides on grass; jog back with no rest between; stretching and rolling.
Wednesday, November 14th- warm up routine; 5 miles @ relaxed pace; 5x150m relaxed strides on grass; jog back with no rest between; stretching and rolling.
Thursday, November 15th- warm up routine; 8x400m @ race pace; equal time recovery; cool down run;5x150m relaxed strides on grass; jog back in between; stretching and rolling.
Friday, November 16th- warm up routine; 5 miles @ relaxed pace; 5x150m relaxed strides on grass; jog back with no rest between; stretching and rolling.
Saturday, November 17th - ALL-STATE MEET @ Northfield
EVERY non-race day practice will end with dynamic stretching AND core!
** Coach Babcock will be away
* Non-racers will do workout on the day BEFORE the meet.
# Non-racers will do a 2-4 mile tempo run