Phase: General Prep Mesocycle: #2 General Power

Microcycle # 2 Dates 11/01- 11/07 Event Group 400/800

Theme for week:

Notes: No spikes for the month of October!

Monday Tuesday Wednesday
Aerobic Capacity /Tempo Endurance(80%) Endurance Running (80%) Aerobic Capacity /Tempo Endurance(80%)

warm-up 1200m run, drills, plyos w/u

8*150m long hill runs (Townhouse hill) 2 sets of {30-60-90-90-60-30} warm-up drills, plyos
6*300m (45 sec rest) same rest as you just ran 4 x 300 speed 45+/rest 5 minutes
8 x 20 second rope jumps/rest 10 seconds, repeat set break 3 minutes 5 x 200 speed 34-33-32-31-30/rest 2 minutes
c/d 8 x 20 second rope jumps/rest 10 seconds, repeat
2 sets of uphill bounding cool-down
2 sets of lunges,2x20 standing
situps and push-ups

Thursday Friday Saturday

Endurance Running (80%) Event Running (90%) Long Run
warm-up, drills, plyos
40min run 4 x 350 (Event Run) Speed 48 sec/Rest 10 minutes 60min run
8x100m strides following the run (50 fast--1 50 relaxed, 200 time 28 seconds--l 00
picked up fast-dast 50 steady and keeping good form)
3 x 200 Speed 30-29-28 sec/Rest 3 minutes
8 x 20 second rope jumps/rest 10 seconds, repeat
cool-down run

Sunday Daily Load Intensity Post-Workout Comments

off or easy Hard Medium Easy Rest
Later in season
off or easy Monday X E E
Tuesday X M M
Wednesday X H or H
Thursday X E M
Friday X M E
Saturday X H H
Sunday X