Fall 2025 Sprint Plan
| NUCR 2025 FALL Practice Schedule | ||||||
|---|---|---|---|---|---|---|
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| September | ||||||
| 8 | 9 | 10 | 11 | 12 | 13 | 14 |
| (4-5)x200 @85-90%, 5 minute rest (+3-4 seconds off goal)" | Plyo Workout + Core | 3x150 w/ 8 minute rest \ OR 2x400 w/ 10 minute rest both at 90-95% | Wall Drills + Wickets + Ladder | Easy / Off | *OPTIONAL* 8x100m TEMPOS | Easy / Off |
| 15 | 16 | 17 | 18 | 19 | 20 | 21 |
| Agility + Stairs | 200m, 150m, 100m, 150m, 200m; 80%; 6 min rest (+5, +3, +2 off goal time) OR 3x300m 75%; 8 min rest (+10 seconds off goal time) | Wall Drills + Wickets + Blocks | MISSION HILL HILLS WORKOUT | Freshman / Newcomer run | *OPTIONAL* 8x100m TEMPOS | Easy / Off |
| 22 | 23 | 24 | 25 | 26 | 27 | 28 |
| October | ||||||
| 29 | 30 | 1 | 2 | 3 | 4 | 5 |
| Time Trial | ||||||
| 6 | 7 | 8 | 9 | 10 | 11 | 12 |
| 13 | 14 | 15 | 16 | 17 | 18 | 19 |
| 20 | 21 | 22 | 23 | 24 | 25 | 26 |
| November | ||||||
| 27 | 28 | 29 | 30 | 31 | 1 | 2 |
| 3 | 4 | 5 | 6 | 7 | 8 | 9 |
| 10 | 11 | 12 | 13 | 14 | 15 | 16 |
| 17 | 18 | 19 | 20 | 21 | 22 | 23 |
| 24 | 25 | 26 (Fall Break) | 27 (Fall Break) | 28 (Fall Break) | 29 (Fall Break) | 30 (Fall Break) |
| December | ||||||
| 1 | 2 | 3 | 4 | 5 | 6 | 7 |
| Suffolk Relays | ||||||
Fall 2025 Distance Plan
| NUCR 2025 FALL Practice Schedule | ||||||
|---|---|---|---|---|---|---|
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| September | ||||||
| 8 | 9 | 10 | 11 | 12 | 13 | 14 |
| Easy / Cross-Train First day of practice! | 6-10 x Commons Hills Pace: 5k effort up Rest: Jog down + 30s rest | Easy / Cross-Train | 3-5 Mile Tempo | Shakeout & Strides / Off Freshman & Captains Run | UMass Invite | Long Run / Off |
| 15 | 16 | 17 | 18 | 19 | 20 | 21 |
| Easy / Cross-Train | 5-8x 1k Pace: 6/8k Rest: 90-120s | Easy / Cross-Train | 1-2 x (5-4-3-2-1) min Fartlek Pace: HMP to 8k Rest: Next rep time | Shakeout & Strides / Off | BC Codfish Bowl | Long Run / Off |
| 22 | 23 | 24 | 25 | 26 | 27 | 28 |
| Easy / Cross-Train | 1-3 x Commons miles Pace: HMP to 10k Rest: 2min + 2-4 x Common Hills Pace: 5k up Rest: Easy down + 30s | Easy / Cross-Train | 4-8 x 800m Pace: 6k/8k Rest: 90s | Shakeout & Strides / Off | Brown Bear Invite | Long Run / Off |
| October | ||||||
| 29 | 30 | 1 | 2 | 3 | 4 | 5 |
| Easy / Cross-Train | 6-12 x Commons Hills Pace: 5k effort up Rest: Jog down | Easy / Cross-Train | 1-2 x (2k @ Tempo, 1k @ 10k) Rest: 2min for all + 3-5 x 400 @ 5k Rest: 60-90s | Easy Run / Off | Time Trial | Long Run / Off |
| 6 | 7 | 8 | 9 | 10 | 11 | 12 |
| Easy / Cross-Train | Detroit 1600, 1200, 800, 400 Pace: 10k, 8k, 5k, Mile Rest: 800-1600 @Tempo | Easy / Cross-Train | 1-2 x (5-4-3-2-1) min Fartlek Pace: HMP to 8k Rest: Next rep time | Easy Run / Off | Boston Women's 10k | Long Run / Off |
| 13 | 14 | 15 | 16 | 17 | 18 | 19 |
| Easy / Cross-Train | 6-12 x Commons Hills Pace: 5k effort pace up Rest: MP or Jog down | Easy / Cross-Train | 2 x (8 x 200) Pace: Mile Rest: 1min / 4min | Easy Run / Off | Harvard Invite | Long Run / Off |
| 20 | 21 | 22 | 23 | 24 | 25 | 26 |
| Easy / Cross-Train | Easy / Cross-Train | 8-10 x 400 2-4 x 200 Pace: 5k / Mille Rest: 90s | Easy Run / Off | Shakeout & Strides / Off | Regionals | Long Run / Off |
| November | ||||||
| 27 | 28 | 29 | 30 | 31 | 1 | 2 |
| Easy / Cross-Train | Sandwich Mile, 10x300, Mile Pace: 6/8k, Mile Rest: 90-120s | Easy / Cross-Train | 4-6 Mile Tempo (Pack running) | Easy Run / Off | Easy Run / Off | BUSA & Cambridge Half |
| 3 | 4 | 5 | 6 | 7 | 8 | 9 |
| Easy / Cross-Train | 8-10 x 1min on/off | Easy / Cross-Train | Nationals: Easy Run / Off Else: 5-8 mile progression Pace: MP to 10k | Shakeout & Strides / Off | NIRCA Nationals Race Day | Long Run / Off |
| 10 | 11 | 12 | 13 | 14 | 15 | 16 |
| Easy / Cross-Train | Nationals: Easy Run / Off Else: 3-6 Mile Tempo | Easy / Cross-Train | Nationals: Easy Run / Off Else: 3 x 1200 @Tempo 4 x 400 @ 5k Rest: 2mins | Easy Run / Off | Easy Run / Off | Long Run / Off |
| 17 | 18 | 19 | 20 | 21 | 22 | 23 |
| Easy / Cross-Train | 5 x 1k @10k 5 x 200 @5k Rest: 2min / 30s | Easy / Cross-Train | 1-2 x (3 miles, 1 mile) Pace: HMP / Easy | Easy Run / Off | Easy Run / Off | Long Run / Off |
| 24 | 25 | 26 (Fall Break) | 27 (Fall Break) | 28 (Fall Break) | 29 (Fall Break) | 30 (Fall Break) |
| Easy / Cross-Train | 4-6 Mile Tempo | Easy / Cross-Train | 3 x 1200 @Tempo 4 x 400 @ 5k Rest: 2mins | Easy Run / Off | Easy Run / Off | Long Run / Off |
| December | ||||||
| 1 | 2 | 3 | 4 | 5 | 6 | 7 |
| Easy / Cross-Train | Frosty: 3 Miles @ MP 4-5 minutes active rest + 1k at 10k Pace Else: Easy / Cross Train | Easy / Cross-Train | Easy / Cross-Train Last day of fall practice | Easy Run / Off | Suffolk Relays | Long Run / Off Frosty Half Marathon |