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

Microcycle # 8 Dates 2/07/11 - 2/13/11 Event Group Mile/3k Group

Theme for week: Hard week. Big Meet @ GVSU or Time Trials
Monday Tuesday Wednesday
endurance, strides, plyos, weights Workout endurance, strides, plyos, weights
AM Men: warm-up 20min AM
Men: 70 to 80min run 1 Mile cut down: 90-80-70-60 Men: 70 to 80min run
8x400m @ Mile Race Pace R=2 minutes
4x150m strides cool-down 20min+ 6x100m strides
*Drills, Plyos, and strides(see above) *Drills, Plyos, and strides(see above)
PM 2 sets of lunges, 2x20 standing squats, hurdle drills PM
Men: G1: 30min G2: 30min G3: 30min Men: G1: 30min G2: 30min G3: 30min

*You can add a 2nd run two days a week try *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
Women: G1: 70min G2:60min G3:50min Time Trial + interval set to follow Men: 100min

*Situp and pushups cool-down 20min+


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

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