Phase: Late Season Mesocycle: #5

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