Phase: General Prep Mesocycle: #2 General Power

Microcycle # 9 Dates 12/13 - 12/19 Event Group 400-800

Theme for week: Exam Week Fall 2010

Monday Tuesday Wednesday

Aerobic Capacity /Tempo Endurance(100%) Tempo Event Running

warm-up 1200m run, drills, plyos
warm-up 1200m run, drills, plyos Tempo: out and back 3x400m @800m RP R=5+min
1 mile tempo Total 30min with last mile on track 3 x 200 speed 30-29-28/rest 2 minutes
12*200m (Rest = 30 sec) 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

Thursday Friday Saturday

Endurance Running (80%) Workout Long Run

35 to 40min run 4 x 350 (Event Run) Speed 48 sec/Rest 10 minutes 60MIN RUN
8x100m strides following the run 3 x 200 Speed 30-29-28 sec/Rest 3 minutes
cool-down

Sunday Daily Load Intensity Post-Workout Comments

Hard Medium Easy Rest

off or alternate activity Monday X Later in season
Tuesday X E E
Wednesday X M M
Thursday X H or H
Friday X E M
Saturday X M E
Sunday X H H