Phase: General Prep Track Mesocycle: #1 Power, Endurance, Strength

Microcycle # 6 Dates 1/24/11 - 1/30/11 Event Group Mid-Distance/Distance

Theme for week: SVSU, and workouts for those not racing
Monday Tuesday Wednesday
endurance, strides, plyos, weights Workout endurance, strides, plyos, weights
AM Long Warm-Up AM
Men: G1: 80min G2: 70min G3: 60min Men: w/u (15+ min) Men: G1: 80min G2: 70min G3: 60min
Women: G1: 70min G2:60min G3:50min 6-8x(1000m @5k Race Pace) R=1minute Women: G1: 70min G2:60min G3:50min
6x100m strides 5x200m strides (34-33-32-31-30) 4x150m strides
*Drills, Plyos, and strides(see above) c/d 15 to 20minutes *Drills, Plyos, and strides(see above)
PM Women: w/u (15+ min) PM
Men: G1: 30min G2: 30min G3: 30min 5-6x(1000m @5k Race Pace) R=1minute Men: G1: 30min G2: 30min G3: 30min
Women: G1: 30min G2:30min G3:20min 5x200m strides (44-43-42-41-40) Women: G1: 30min G2:30min G3:20min
*You can add a 2nd run two days a week try c/d 15 to 20minutes *You can add a 2nd run two days a week try
to get to have at least 7-8 hours between runs 2 sets of lunges, 2x20 standing squats, hurdle drills to get to have at least 7-8 hours between runs
Thursday Friday Saturday
Pre-meet day Meet @ SVSU Long Run (90%)
w/u 15 to 20min Long Run
Men: 50 to 70 min run Race
most of you are running the 5k Men: G1: 115min G2: 110min G3: 100min
4x100m strides Run hard! I would like to concentrate of getting out fast! Women: G1: 100min G2:90min G3:70min
c/d 20 to 30min
Women: 50 to 60 min run 2 sets of lunges, 2x20 standing squats, hurdle drills Keep the long run long still!
Workout for those not racing
4x100m strides 6am!

Sunday Daily Load Intensity Post-Workout Comments

Easy Run or alternate activity Hard Medium Easy Rest
Later in season
Men: G1: 70min G2: 60min G3: 50min Monday X E E
Women: G1: 60min G2:50min G3:40min Tuesday X M M
Wednesday X H or H
*Situp and pushups Thursday X E M
Friday X M E
Weight in the PM Saturday X H H
Sunday X