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  • Wesonga .I. Mesocycle - 1 May: No Giant Step To Success Does It But A Series of Small Steps Each Day

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    Doreen Amulen
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    The document outlines a 4-week mesocycle training plan consisting of mainly running and bodyweight exercises. Each week focuses on different types and intensities of runs, including easy runs, interval training, hill workouts, and speedwork. It also incorporates bodyweight circuits and exercises like pushups, crunches, and jumps. The plan progresses the interval distances and times over the 4 weeks and includes tests at the end of weeks 2 and 4 to measure improvements in running speed and power.

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    work out time table, helps you monitor your routine

    Original Title

    work out schedule

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    The document outlines a 4-week mesocycle training plan consisting of mainly running and bodyweight exercises. Each week focuses on different types and intensities of runs, including easy runs, interval training, hill workouts, and speedwork. It also incorporates bodyweight circuits and exercises like pushups, crunches, and jumps. The plan progresses the interval distances and times over the 4 weeks and includes tests at the end of weeks 2 and 4 to measure improvements in running speed and power.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOC, PDF, TXT or read online from Scribd
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    8 views2 pages

    Wesonga .I. Mesocycle - 1 May: No Giant Step To Success Does It But A Series of Small Steps Each Day

    Uploaded by

    Doreen Amulen
    The document outlines a 4-week mesocycle training plan consisting of mainly running and bodyweight exercises. Each week focuses on different types and intensities of runs, including easy runs, interval training, hill workouts, and speedwork. It also incorporates bodyweight circuits and exercises like pushups, crunches, and jumps. The plan progresses the interval distances and times over the 4 weeks and includes tests at the end of weeks 2 and 4 to measure improvements in running speed and power.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    WESONGA .I.

    Mesocycle -1 May
    2012
    No giant step to success does it but a series of small steps each day.
    Sunday Monday Tuesday 1 30 to 40 easy run. Make sure you do not walk. Then body weight circuit (hard core) see Sunday column Wednesday 2 4*400 @ 100 w/30 4*400 @95 w/30 4*400@90 w/30 4*400@85 w/30 Rest 2 btwn sets. 9 Thursday 3 Body building Hill (Cathedral Road)-300m*5 @ 55 walk back slow Friday 4 Speed day 8 to 10 of 2/1/30 [2 run-- 1 fast-30 all out] 10m* 6 resistance (almost on spot) Repeat Wednesday work out. Saturday 5

    OFF Hard core 25 v-ups 25 prisoner sqt 50 place Askip


    6

    5[10,20m] blocks resisted then 5*20m flat-out. Choose 3 stationery jps(3*12 easy)
    7

    10

    11

    12

    OFF 20 L-overs 25 push ups 25 fire hydrant


    13

    As last week

    As

    last week

    As last week

    As last week

    As last week

    Repeat Wednesday work out.

    14
    5[15, 25m] blocks rzstd Then 5 * 25mflat out Choose 3 stationery jps (3 * 15 easy)

    OFF 25 trail leg circle 15-4 count thrust burpees 25 crunches 10 rocket jumps
    20

    15 30 to 40 easy run. Make sure you do not walk. Then body weight circuit (hard core) see Sunday column

    16 4*400 @ 95 w/30 4*400 @90 w/30 4*400 @85 w/30 4*400 @80 Rest 2 btwn sets

    17 Body building Hill (Cathedral Road)-300m*6 @ 55 walk back slow

    18
    2(10 * 200m) @ 30 resting 4/ 15 The second set is done at 29 with 4.5 rest

    19 Speed day 8 to 10 of 2/1/30 [2 run-- 1 fast-20m* 6 resistance (almost on spot 30 all out]

    21 As last week As last week

    22 As last week

    23 As last week

    24 As last week

    25 As last week

    26

    OFF
    27

    28
    Test: 800m Bench

    29
    Test: 150m*4 with 30 rest (run at your maximum confortable or painless pace) Squats: Stationary TJ Stationary LJ

    30

    31 32 test: 1 mile run


    Test 30m: blocks Shot throw (B) & (F)

    Easy 30m recovery run

    OFF

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