Phase: General Prep Mesocycle: #2 General Power

Microcycle # 5 Dates 11/122 - 11/28 Event Group 400-800

Theme for week:

Notes: No spikes for the month of November! Remember to ice!
Monday Tuesday Wednesday
Aerobic Capacity /Tempo Endurance(100%) Endurance Running (80%) Aerobic Capacity /Tempo Endurance(85%)
warm-up 1200m run, drills, plyos
warm-up , drills, plyos w/u 600-400-200-400-600
10*150m long hill runs (Townhouse hill) Tempo: 20minutes Speed 32 sec pace/rest 5 minutes
12*200m (30 sec rest) c/d 8 x 20 second rope jumps/rest 10 seconds, repeat
8 x 20 second rope jumps/rest 10 seconds, repeat cool-down 1200m run
cool-down
*30 min bike post workout

Thursday Friday Saturday

Endurance Running (80%) Event Running (90%) Long Run
warm-up 1200m run, drills, plyos
35 to 40min run 3*300 meters. First 50 meters all out. 60MIN RUN
8x100m strides following the run Next 150meters, relaxed folating action.
All out on last 100meters. All timedand recorded.
3 x 200 Speed 30-29-28 sec/Rest 3 minutes
cool-down 1200m run
8 x 20 second rope jumps/rest 10 seconds, repeat
*Core
Sunday Daily Load Intensity Post-Workout Comments
Hard Medium Easy Rest
off or alternate activity Later in season
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