Goal for 3 month macrocycle: 10K in Early April

Measure of Intensity: Moderate, Aerobic Zone (150-163 bpm)

Running Periodization (Linear)

Week &

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Date Range: 1/13 -

Interval - 8 X 400m at

Rest

1 mile at recovery

Rest

1 mile at

20 minutes at

Rest

1/19

recovery zone

Mesocycle:

intensity, 100m recovery

Mesocycle/Microsycle

recovery zone recovery zone

zone intensity

intensity

intensity

1.5 miles at

20 minutes at

aerobic zone

aerobic zone

Preparation
Microcycle: Week 1
Date Range: 1/20 -

Repeats - 1/2 mile with

1:00 rest intervals,

Rest

1.5 miles at
recovery zone

Rest

Rest

1/26

recovery zone

intensity

intensity

intensity

3 miles at

3 mile time

aerobic zone

trial

Mesocycle:
Preparation
Microcycle: Week 2
Date Range: 1/27 -

Intervals - 8 X 400m at

2/2

aerobic zone intensity,

Mesocycle:

Rest

2 miles at aerobic

Rest

zone intensity

100m recovery

Rest

intensity

Preparation

Microcycle: Week 3
Date Range: 2/3 - 2/9 Tempo Run - 2.5 miles at
Mesocycle:
Preparation

aerobic zone intensity,

20 sec/mile faster than
time trial pace

Microcycle: Week 4

Rest

4 miles at aerobic
zone intensity

Rest

4 miles at

35 minutes at

aerobic zone

aerobic zone

intensity

intensity

Rest

Date Range: 2/10 -

Interval - 3 X 1 mile at

2/16

aerobic intensity, 1/4

anaerobic zone

mile recovery

intensity

Mesocycle: Build

Rest

2 miles at

Rest

5 miles at

20 minutes at

Rest

aerobic zone anaerobic zone

intensity

intensity

5 miles at

30 minutes at

Microcycle: Week 1
Date Range: 2/17 - Repeats - 1 mile repeats
2/23
Mesocycle: Build

Rest

2 mile hill

with 1:00 recovery,

training, aerobic

aerobic zone intensity

zone intensity

Rest

Rest

aerobic zone anaerobic zone

intensity

intensity

4 miles at

5 mile time

aerobic zone

trial

Microcycle: Week 2
Date Range: 2/24 -

Intervals - 4 X 1 mile at

3/2

aerobic intensity, 1/4

Mesocycle: Build
Microcycle: Week 3

mile recovery

Rest

6 miles at aerobic
zone intensity

Rest

intensity

Rest

Date Range: 3/3 - 3/9

Mesocycle: Build

Tempo - 5 miles at

Rest

aerobic zone intensity,

7 miles at aerobic

Rest

intensity

4 mile hill

50 minutes at

training

aerobic zone

20 sec/mile faster than

Microcycle: Week 4

intensity

time trial pace

Date Range: 3/10 -

Interval - 5 X 1 mile at

3/16

time trial pace, 1/4 mile

recovery

Mesocycle:

Rest

Rest

3.5 miles at

6 miles at

40 minutes at

anaerobic

aerobic zone

aerobic

intensity

intensity

intensity

4 miles hill

6.1 mile time

training at

trial at race

aerobic zone

intensity

Rest

Rest

Competition
Microcycle: Week 1
Date Range: 3/17 -

Repeats - 1 mile at

3/23

aerobic zone intensity,

Mesocycle:
Competition

1:30 recovery

Rest

8 miles at aerobic
zone intensity

Rest

intensity

Rest

Microcycle: Week 2
Date Range: 3/24 -

Tempo - 6 miles at 20

3/30

sec/mile slower than

training at aerobic

time trial

zone intensity

Mesocycle:

Rest

3 miles hill

Rest

3 miles at

30 minutes at

Rest

anaerobic zone aerobic zone

intensity

intensity

3 miles at

30 minutes at

training at aerobic

aerobic zone

aerobic zone

zone intensity

intensity

intensity

Competition
Microcycle: Week 3
Date Range: 3/31 -

3 miles at aerobic zone

4/6

intensity

Rest

Mesocycle:

2 miles hill

Rest

Rest

Competition
Microcycle: Week 4
Date Range: Race
Week

Do short easy workouts Do short easy

until the race

Do short easy

Do short easy Do short easy Do short easy Do short easy

workouts until workouts until the workouts until workouts until workouts until workouts until

Mesocycle:
Microcycle:

the race

race

the race

the race

the race

the race