PERIODIZATION

ASERON, CRUZ, INACAY, MIJARES, PAATAN, SERVAEZ

CASE

An elite runner has 3 upcoming competitions scheduled at:

(1) 1st weekend of March (category C race, 21k distance)
(2) 2nd weekend of June (category B race, 21k distance)
(3) 3rd weekend of October (category A race, full marathon)

A 10 month preparation starts on the 1st week of January of the same

year. What program will you give considering this athlete is an
ectomorph?
SCREENSHOT
Phase: Pre season

Period: January to February

Frequency: 3 times a week

Order: Upper and Lower

Sequence: Compound sets

Rest period:

Split routine:

Intensity:

Sets:

Reps:
Phase: In season

Period: March to October

Frequency: 3 times or 5-6 times a week

Order: Long distance run, Tempo run, Fartlek

Sequence:

Rest period:

Split routine:

Intensity:

Sets:

Reps:
Phase: Of f season

Period: November to December

Frequency: None or 1-2 time a week

Order: Optional

Sequence: Cross training

Rest period:

Split routine:

Intensity:

Sets:

Reps:
OCTOBER

MONDAY TUESDAY WEDNESDA THURSDAY FRIDAY SATURDAY SUNDAY

Y

UPPER REST LOWER REST UPPER REST LOWER

BODY BODY BODY BODY
POWER POWER POWER POWER
REST TEMPO REST UPPER AND REST TEMPO REST
RUN LOWER RUN

LONG REST REST FARTLEK REST FULL REST

DISTANCE RUN MARATHON
RUN RACE

REST REST REST REST REST REST REST

1 WEEK PROGRAM DESIGN