Scribd Logo
Upload

Welcome to Scribd!

  • 206 views

    Distance - Training - 2 07 2011 Racing

    Uploaded by

    track6306
    This microcycle focuses on workouts and races for mid-distance and distance runners competing at Grand Valley State University the following weekend. The week consists of interval workouts on Mondays and Tuesdays with 800m and 150m repeats, followed by easy runs on Wednesdays. Thursday is a pre-meet day with shorter runs. Friday's and Saturday's events are 5k and 3k races at GVSU. Sunday is a long run of 90% effort. Recovery is emphasized with only easy runs after races and limited afternoon runs. The goal is to run aggressively at GVSU races while staying controlled and smart in preparation for GLIAC conference championships.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content

    You might also like

    Distance - Training - 2 07 2011 Racing

    Uploaded by

    track6306
    206 views1 page
    This microcycle focuses on workouts and races for mid-distance and distance runners competing at Grand Valley State University the following weekend. The week consists of interval workouts on Mondays and Tuesdays with 800m and 150m repeats, followed by easy runs on Wednesdays. Thursday is a pre-meet day with shorter runs. Friday's and Saturday's events are 5k and 3k races at GVSU. Sunday is a long run of 90% effort. Recovery is emphasized with only easy runs after races and limited afternoon runs. The goal is to run aggressively at GVSU races while staying controlled and smart in preparation for GLIAC conference championships.

    Original Description:

    Original Title

    Distance_Training_2-07-2011-racing

    Copyright

    © Attribution Non-Commercial (BY-NC)

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    This microcycle focuses on workouts and races for mid-distance and distance runners competing at Grand Valley State University the following weekend. The week consists of interval workouts on Mondays and Tuesdays with 800m and 150m repeats, followed by easy runs on Wednesdays. Thursday is a pre-meet day with shorter runs. Friday's and Saturday's events are 5k and 3k races at GVSU. Sunday is a long run of 90% effort. Recovery is emphasized with only easy runs after races and limited afternoon runs. The goal is to run aggressively at GVSU races while staying controlled and smart in preparation for GLIAC conference championships.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    206 views1 page

    Distance - Training - 2 07 2011 Racing

    Uploaded by

    track6306
    This microcycle focuses on workouts and races for mid-distance and distance runners competing at Grand Valley State University the following weekend. The week consists of interval workouts on Mondays and Tuesdays with 800m and 150m repeats, followed by easy runs on Wednesdays. Thursday is a pre-meet day with shorter runs. Friday's and Saturday's events are 5k and 3k races at GVSU. Sunday is a long run of 90% effort. Recovery is emphasized with only easy runs after races and limited afternoon runs. The goal is to run aggressively at GVSU races while staying controlled and smart in preparation for GLIAC conference championships.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 1

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

    Microcycle # 8 Dates 2/07/11 - 2/13/11 Event Group Mid-Distance/Distance

    Theme for week: Big Meet @ GVSU or Time Trials Workouts for those RACING @ GVSU
    Monday Tuesday Wednesday
    endurance, strides, plyos, weights Workout endurance, strides, plyos, weights
    AM Men: warm-up 20minutes AM
    Men: G1: 80min G2: 70min G3: 60min 6-10x800m on 4 minutes. Men: G1: 80min G2: 70min G3: 60min
    Women: G1: 70min G2:60min G3:50min Note start each interval 4 minutes after the previous. Women: G1: 70min G2:60min G3:50min
    6x100m strides Everyone should start each interval together. 4x150m strides
    *Drills, Plyos, and strides(see above) Ideal starting ratio 2:30 (800) 1:30 rest) *Drills, Plyos, and strides(see above)
    PM Women: warm-up 20minutes PM
    5-8x800m on 4.5 minutes.
    no afternoon runs this week Note start each interval 4.5minutes after the previous. no afternoon runs this week
    Everyone should start each interval together.
    Ideal starting ratio 3:00 (800) 1:30 rest)
    2 sets of lunges, 2x20 standing squats, hurdle drills
    Thursday Friday Saturday
    Pre-meet day GVSU-5k GVSU-3k
    w/u 15 to 20min w/u 15 to 20min
    Men: 40 to 60 min run Race Race
    Run controlled and smart. Let's be aggressive and go Run controlled and smart. Let's be aggressive and go
    4x100m strides for a good time for GLIAC's for a good time for GLIAC's
    c/d get a good 30+ minute cool-down in after racing
    Women: 30 to 50 min run c/d 15 to 20minutes only please! You are racing
    the 3k tomorrow. 2 sets of lunges, 2x20 standing squats, hurdle drills
    4x100m strides

    Sunday Daily Load Intensity Post-Workout Comments


    Long Run (90%) Hard Medium Easy Rest
    Long Run Later in season
    Monday X E E
    Men: G1: 105min Tuesday X M M
    Women: G1: 90min Wednesday X H or H
    Thursday X E M
    You will need to shorten this down after the 5k-3k double Friday X M E
    Saturday X H H
    Sunday X

    You might also like