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  • Tempo Runs Template 2 Cycle

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    Laura
    13 views2 pages
    The document outlines a 4-week training plan with increasing intensity each week. Week 1 consists of 3 sets of 100m runs with walking breaks. Week 2 adds a fourth set and increases distances. Week 3 lengthens some runs to 200m and adds a fifth set. The final week reduces the number of sets but doubles the repetitions in each set.

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    The document outlines a 4-week training plan with increasing intensity each week. Week 1 consists of 3 sets of 100m runs with walking breaks. Week 2 adds a fourth set and increases distances. Week 3 lengthens some runs to 200m and adds a fifth set. The final week reduces the number of sets but doubles the repetitions in each set.

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    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    13 views2 pages

    Tempo Runs Template 2 Cycle

    Uploaded by

    Laura
    The document outlines a 4-week training plan with increasing intensity each week. Week 1 consists of 3 sets of 100m runs with walking breaks. Week 2 adds a fourth set and increases distances. Week 3 lengthens some runs to 200m and adds a fifth set. The final week reduces the number of sets but doubles the repetitions in each set.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    WEEK 1

    Set Reps x Distance Target Rest


    I 3x100m walk 50m
    break: walk 100m
    II 1x100m, 1x200m, 1x100m walk 50m
    break: walk 100m
    III 3x100m walk 50m
    break: walk 100m

    WEEK 2
    Set Reps x Distance Target Rest
    I 3x100m walk 50m
    break: walk 100m
    II 1x100m, 1x200m, 1x100m walk 50m
    break: walk 100m
    III 1x100m, 1x200m, 1x100m walk 50m
    break: walk 100m
    IV 3x100m walk 50m
    break: walk 100m

    WEEK 3
    Set Reps x Distance Target Rest
    I 3x100m walk 50m
    break: walk 100m
    II 1x100m, 1x200m, 1x100m walk 50m
    break: walk 100m
    III 1x100m, 2x200m, 1x100m walk 50m
    break: walk 100m
    IV 1x100m, 1x200m, 1x100m walk 50m
    break: walk 100m
    V 3x100m walk 50m
    break: walk 100m

    WEEK 4
    Set Reps x Distance Target Rest
    I 6x100 walk 50m
    break: walk 100m
    II 6x100m walk 50m
    break: walk 100m
    WEEK 1
    Set Reps x Distance Target Rest
    I 3x100m walk 50m
    break: walk 100m
    II 1x100m, 1x200m, 2x100m walk 50m
    break: walk 100m
    III 1x100m, 2x200m, 1x100m walk 50m
    break: walk 100m
    IV 1x100m, 1x200m, 1x100m walk 50m
    break: walk 100m
    V 3x100m walk 50m
    break: walk 100m

    WEEK 2
    Set Reps x Distance Target Rest
    I 3x100m walk 50m
    break: walk 100m
    II 1x100m, 1x200m, 2x100m walk 50m
    break: walk 100m
    III 1x100m, 2x200m, 1x100m walk 50m
    break: walk 100m
    IV 2x100m, 1x200m, 1x100m walk 50m
    break: walk 100m
    V 3x100m walk 50m
    break: walk 100m

    WEEK 3
    Set Reps x Distance Target Rest
    I 3x100m walk 50m
    break: walk 100m
    II 1x100m, 1x200m, 2x100m walk 50m
    break: walk 100m
    III 1x100m, 2x200m, 1x100m walk 50m
    break: walk 100m
    IV 2x100m, 1x200m, 1x100m walk 50m
    break: walk 100m
    V 3x100m walk 50m
    break: walk 100m

    WEEK 4
    Set Reps x Distance Target Rest
    I 6x100 walk 50m
    break: walk 100m
    II 6x100m walk 50m
    break: walk 100m

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