The microcycle focuses on preparing athletes for the GLIAC Championships the following week through speed workouts including 400m and 200m repeats, as well as pre-meet warm-ups and rest days. The theme is the GLIAC Championships and the workouts are designed to peak performance for the 800m prelims and finals through speed and tempo runs.
The microcycle focuses on preparing athletes for the GLIAC Championships the following week through speed workouts including 400m and 200m repeats, as well as pre-meet warm-ups and rest days. The theme is the GLIAC Championships and the workouts are designed to peak performance for the 800m prelims and finals through speed and tempo runs.
The microcycle focuses on preparing athletes for the GLIAC Championships the following week through speed workouts including 400m and 200m repeats, as well as pre-meet warm-ups and rest days. The theme is the GLIAC Championships and the workouts are designed to peak performance for the 800m prelims and finals through speed and tempo runs.
Microcycle # 28 Dates 4/27/09 - 5/03/09 Event Group 400/800
Theme for week: GLIAC Championships
Monday Tuesday Wednesday Workout Pre-meet Pre-Meet day: warm-up:1 mile warm-up:1 mile warm-up:1 mile Flexibility Exercises: Flexibility Exercises: Flexibility Exercises: Workout: Workout: 3 sets speed makers speed fast/rest jog Workout: 1 x 400 speed 54-55 second 400/rest 10 minutes (50 meter all out sprints--50 meter swing down--50 meter 2 x 200 speed 26 seconds/rest walk 200 3 x 200 speed 26-25-24 seconds/rest walk 200 slow jog--repeat until 4 all-out sprints are done) Cool Down: 1 mile Cool Down: 1 mile 3 minutes rest between sets Cool Down, Core and Stretching: Cool Down: 1 mile
Thursday Friday Saturday
GLIAC Championships: GLIAC Championships: Long Run warm-up: warm-up: Long Run 40 to 50min Race: 800m Prelims Race: 800m Finals
Cool-Down: Cool-Down:
Sunday Post-Workout Comments
off or easy Hard Medium Easy Rest Later in season off or easy Monday X E E Tuesday X M M Wednesday X H or H Thursday X E M Friday X M E Saturday X H H Sunday X