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

Microcycle # 17 Dates 4/18/11 - 4/24/11 Event Group Mid-Distance/Distance

Theme for week: Outdoor Week 7, Eastern Michigan University

Monday Tuesday Wednesday
endurance, strides, plyos, weights Workout endurance, strides, plyos, weights
AM Men: warm-up 20minutes AM
Men: G1: 80min 10x800m every 4minutes Men: G1: 80min
Women: G1: 70min minimum pace 2:40 for men Women: G1: 70min
6x100m strides 8x800m every 4.5 minutes, sub 3:10 for ladies 4x150m strides
*Drills, Plyos, and strides(see above) cool-down: 15 to 20minutes *Drills, Plyos, and strides(see above)
PM Jake every 2nd one over hurdles PM
Men: G1: 30min 2 sets of lunges, 2x20 standing squats, hurdle drills Men: G1: 30min
Women: G1: 30min Women: G1: 30min
*You can add a 2nd run two days a week try *You can add a 2nd run two days a week try
to get to have at least 7-8 hours between runs to get to have at least 7-8 hours between runs
Thursday Friday Saturday
Aerobic Capacity (85%) Workout those not racing Long Run (95%)
Men: warm-up 20minutes Long Run
Men: G1: 80min Group 1: 35sec 200m/45sec 200m untill you can not hit pace
Women: G1: 70min Group 2: 40sec 200m/50sec 200m untill you can not hit pace Men: G1: 120min G2: 115min G3: 110min
Note: rest interval is the 45sec interval, workout is continous Women: G1: 100min G2:90min G3:70min
*Situp and pushups cool-down: 15 to 20minutes
core *Situp and pushups
Women: warm-up 20minutes
Group 1: 40sec 200m/50sec 200m untill you can not hit pace
Group 2: 45sec 200m/55sec 200m untill you can not hit pace
Note: rest interval is the 50sec interval, workout is continous
Sunday cool-down: 15 to 20minutes 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
Weights in the PM Saturday X H H
Sunday X