Phase: General Prep Track Mesocycle: #1 Power, Endurance, Strength

Microcycle # 7 Dates 1/31/11 - 2/06/11 Event Group Mile/3k Group

Theme for week: Hard week. No racing this week, so we are going to push!
Monday Tuesday Wednesday
endurance, strides, plyos, weights Workout endurance, strides, plyos, weights
AM Long Warm-Up AM
Men: 70 to 80min run Men: w/u (15+ min) Men: 70 to 80min run
1600m Tempo (sub 6 minute pace)
4x150m strides Mile Group: w/u 15 to 20 min 6x100m strides
*Drills, Plyos, and strides(see above) 5x400m @ Mile Race Pace R=2min *Drills, Plyos, and strides(see above)
PM 5x300m @ Mile Race Pace R=90 seconds PM
Men: G1: 30min G2: 30min G3: 30min 5x200m @ Mile Race Pace R=60 seconds Men: G1: 30min G2: 30min G3: 30min
cool-down: 15 to 20minutes
*You can add a 2nd run two days a week try 2 sets of lunges, 2x20 standing squats, hurdle drills *You can add a 2nd run two days a week try
to get to have at least 7-8 hours between runs to get to have at least 7-8 hours between runs
Thursday Friday Saturday
Aerobic Capacity (85%) Workout (90%) Long Run (90%)
Men: warm-up 20min Long Run
Men: G1: 80min G2: 70min G3: 70min 1 Mile cut down: 90-80-70-60
Women: G1: 70min G2:60min G3:50min 4 sets of [300@mile RP 30sec R 200@800RP] R=3min set Men: 100min
cool-down 20min+
*Situp and pushups
Keep the long run long still!

2 sets of lunges, 2x20 standing squats, hurdle drills

Sunday Daily Load Intensity Post-Workout Comments

Easy Run or alternate activity Hard Medium Easy Rest
Later in season
Men: 60 to 70min run Monday X E E
Tuesday X M M
Wednesday X H or H
*Situp and pushups Thursday X E M
Friday X M E
Weight in the PM Saturday X H H
Sunday X