Phase:Early Season Mesocycle: #5

Microcycle # 7 Dates 1/31/11-2/6/11 Event Group 400/800

Theme for week:

Monday Tuesday Wednesday
Workout Tempo Workout
warm-up:1 mile warm-up run warm-up: 1.5 miles warm-up:1 mile warm-up run
Workout: 20 minute tempo (finish last mile on track Workout:
Workout: working towards 5min pace) 2 x 600 Speed 60 sec. 400/ rest 15 minutes
2 x 500 Speed 60 seconds 400/rest 15 minutes core 3 x 300 Speed 50 sec./rest 1 minute
3 x 200 Speed 30-29-28 seconds/rest 3 minutes Cool-Down: 1.5miles 3 x 300 Speed 40 sec./rest 5 minutes
core core
cool down 1 mile minimum cool down 1 mile minimum

Thursday Friday Saturday

Run + strides Workout Long Run
warm-up: 1.5 miles
40 min run 1000-800-600-400-200-200-200-200 Long Run 60min
10x150m strides post run R=HR<120
concentrate on good form! core
Cool-Down: 1.5miles

Sunday
Easy or alternate activity Hard Medium Easy Rest
Later in season
off or alternate activity 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