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

Microcycle # 7 Dates 1/31/11 - 2/06/11 Event Group Mid-Distance/Distance

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: G1: 80min G2: 70min G3: 60min Men: w/u (15+ min) Men: G1: 80min G2: 70min G3: 60min
Women: G1: 70min G2:60min G3:50min 1600-1200-800-400-400-800-1200-1600 Women: G1: 70min G2:60min G3:50min
6x100m strides R=2min after each 4x150m strides
*Drills, Plyos, and strides(see above) c/d 15 to 20minutes *Drills, Plyos, and strides(see above)
PM Women: w/u (15+ min) PM
Men: G1: 30min G2: 30min G3: 30min 1600-1200-800-400-400-800-1200 Men: G1: 30min G2: 30min G3: 30min
Women: G1: 30min G2:30min G3:20min c/d 15 to 20minutes Women: G1: 30min G2:30min G3:20min
*You can add a 2nd run two days a week try c/d 15 to 20minutes *You can add a 2nd run two days a week try
to get to have at least 7-8 hours between runs 2 sets of lunges, 2x20 standing squats, hurdle drills 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 20minutes Long Run
Men: G1: 80min G2: 70min G3: 70min 15 to 18 x500m R=1min (Start at 5k pace)
Women: G1: 70min G2:60min G3:50min cool-down: 15 to 20minutes Men: G1: 115min G2: 110min G3: 100min
Women: G1: 100min G2:90min G3:70min
*Situp and pushups Women: warm-up 20minutes
12 to 15 x 500m R=1min (start at 5k pace) Keep the long run long still!
cool-down: 15 to 20minutes
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: G1: 70min G2: 60min G3: 50min Monday X E E
Women: G1: 60min G2:50min G3:40min 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