May June July

Goal
Evaluations 1 2
MACRO P
MESO General Prep
Frequency 3-4 days/week
Muscular Intensity 8-10 RM
Strength Duration 2-3 sets
MESO General Prep
Frequency 2-4 days/week
Aerobic Intensity 60-75% (119-149 BPM)
Endurance Duration 20-30 Minutes
MESO General Prep
Frequency 2-6 days/week
Intensity 1-2 repitions per stretch
Flexibility Duration 10-15 seconds/stretch
August September October November

3 4
Prepatory
Specific Prep
4-6 days/week
6-10 RM
3-5 sets
Specific Prep
4-6 days/week
75-85% (149-169 BPM)
30-50 minutes
Specific Prepatory
4-7 days/week
2-3 repitions per stretch
10-15 seconds per stretch
 December January February March
5k
5
Competitive
Comp
3-6 days/week
6-10RM
3-5 sets
Pre-comp Comp
k 5-6 days/ week 3-6 days/week
BPM) 80-85 (159-169 BPM) 70-80 (139-159)
s 30-60 minutes 30-45 minutes
ory Pre-comp Comp
k 5-7 days 5-7 days/week
tretch 2-3 reps 3 repetitions
stretch 15-20 sec 20 seconds
 April
Wedding

Transition

Transition

Transition
 Sunday Monday
Activity Rest Run outside (inside if bad weather)
Intensity 65-70% (129-139 BPM)
Aerobic Endurance Duration 30 minutes
Activity Rest Back and Biceps (Appendix C)
Intensity 8 RM
Muscular Strength Duration 2 sets
Activity Rest Static stretch
Intensity 15 seconds each stretch
June 24-30 Flexibility Duration 2 repitions per stretch
Activity Rest Run on indoor track
Intensity 75-80% (149-159 BPM)
Aerobic Endurance Duration 30 minutes
Activity Rest Leg day A (Appendix A)
Intensity 6 RM
Aerobic Endurance Duration 5 sets
Activity Rest Stretch
Intensity 15 seconds each stretch
December 2-8 Muscular Strength Duration 3 repitions per stretch
 Tuesday Wednesday (Evaluation Day)
Rest Run outside (inside if bad weather)
70-75% (139-149 BPM)
1.5 miles
Rest Full Circuit (Appendix H)
8 RM
3 sets
Yoga (class at YMCA) Active Stretch
15 seconds each stretch
30-60 minutes 2 repitions per stretch
Stationary bicycle Run on treadmil
75-80% (149-159 BPM) 75-80% (149-159 BPM)
30 minutes 45 minutes
Back and Chest (Appendix F) Sholders and Core (Appendix D)
8 RM 10 RM
4 sets 3 sets
stretch stretch
10 seconds each stretch 15 seconds each stretch
3 repitions per stretch 2 repitions per stretch
 Thursday Friday
Rest Elliptical
65-70% (129-139 BPM)
30 minutes
Sholders and Core (Appendix D) Leg Day A (Appendix A)
10 RM 8 RM
2 sets 3 sets
Passive Stretch Static Stretch
10 seconds each stretch 15 seconds each stretch
2 repitions per stretch 2 repitions per stretch
Row machine Rest
80-85% (159-169 BPM)
30 minutes
Biceps and Triceps (Appendix G) Leg Day B (Appendix B)
8 RM 6 RM
4 sets 5 sets
stretch stretch
10 seconds each stretch 15 seconds each stretch
3 repetitions per stretch 3 repetitions per stretch
 Saturday
Power Walk outside (inside if bad weather)
60-70% (119-139 BPM)
30 minutes
Chest and Triceps (Appendix E)
8 RM
3 sets
PNF Stretch
10 seconds each stretch
2 repitions per stretch
Long slow run (outside weather permitting)
75-85% (149-169 BPM)
50 minutes
Rest

stretch
15 seconds each stretch
3 repetions per stretch
 A B
Leg Day A Leg Day B
Seated Leg Extension Leg Press
Barbell Squats Seated Leg Curl
Lying Leg Curl Kettlebell Squats
Box Stepups Seated Hip Abbduction
Lunges Seated Hip Adduction
Seated Calf Raises Standing Calf Raises
 C D
Back and Biceps Sholders and Core
Lat Pull Down Lateral raises
Alternating dumbell curl Roman chair leg raise
Seated Row Seated sholder press
Hammer curls Decline bench situps
Bent over barbell row Front raises
Cable curls Russian twists
Dumbell flys Mountain climbers
Barbell curls Plank 30-60 seconds
 E F
Chest and Triceps Back and Chest
Flat bench (barbell or dumbell) Assisted Pullups
Overhead tricep extension Incline bench (barbell or dumbell)
Seated fly machine Back hyperextension
Tricep rope extension Pushups
Cable Crossovers Lat pull down
Tricep dips (add weight) Decline Bench (barbell or dumbell)
Pushups Seated rows
Tricep single arm extension Dumbell flys
 G H
Biceps and Triceps Full circuit
Incline dumbell curls Barbell Squats
Tricep bar extension Flat Bench (barbell or dumbell)
Preacher curls Situps
Skull crushers Sholder press
Barbell curls Bicep barbell curl
Tricep dips (add weight) Lat pull down
Double bicep w/ cables Calf raises
Tricep kickbacks Tricep overhead extension