Phase: General Prep Mesocycle: #2 General Power

Microcycle # 10 Dates 12/20 - 12/26 Event Group 400-800

Theme for week:

Notes: Remember to ice!
Monday Tuesday Wednesday

Aerobic Capacity /Tempo Endurance(100%) Tempo Aerobic Capacity /Tempo Endurance(85%)

warm-up 1200m run, drills, plyos
1 mile tempo men<6min women<7min
10*300m (Rest = 45 sec)
8 x 20 second rope jumps/rest 10 seconds, repeat
cool-down
Tempo: out and back warm-up 1200m run, drills, plyos
Total 30min with last mile on track 2 x 600 Speed 60 sec. 400/ rest 15 minutes
3 x 300 Speed 50 sec./rest 1 minute
3 x 300 Speed 40 sec./rest 5 minutes
cool-down 1200m run
*Core

Thursday Friday Saturday

Endurance Running (80%) Event Running (90%) Long Run

warm-up 1200m run, drills, plyos
35 to 40min run 3 x 300 meters. First 50 meters all out. 60MIN RUN
8x100m strides following the run Next 150 meters, relaxed floating action. All out
on last 100 meters. All timed and recorded.
3 x 200 Speed 30-29-28 sec/Rest 3 minutes
8 x 20 second rope jumps/rest 10 seconds, repeat

off or alternate activity

Monday X Later in season
Tuesday X E E
Wednesday X M M
Thursday X H or H
Friday X E M
Saturday X M E
Sunday X H H
 Phase: General Prep Mesocycle: #2 General Power

Microcycle # 11 Dates 12/27 - 1/02 Event Group 400-800

Theme for week:

Notes: Remember to ice!
Monday Tuesday Wednesday

Aerobic Capacity /Tempo Endurance(100%) Tempo Aerobic Capacity /Tempo Endurance(85%)

Tempo: out and back warm-up 1200m run, drills, plyos
warm-up 1200m run, drills, plyos Total 30min with last mile on track 600-400-200-400-600
1 mile tempo Speed 30 sec pace/rest 5 minutes
12*200m (Rest = 30 sec) cool-down 1200m run
8 x 20 second rope jumps/rest 10 seconds, repeat 8 x 20 second rope jumps/rest 10 seconds, repeat
cool-down Core

Thursday Friday Saturday

Endurance Running (80%) Event Running (90%) Long Run

warm-up 1200m run, drills, plyos
35 to 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
cool-down 1200m run

off or alternate activity

Monday X Later in season
Tuesday X E E
Wednesday X M M
Thursday X H or H
Friday X E M
Saturday X M E
Sunday X H H
 Phase: General Prep Mesocycle: #2 General Power

Microcycle # 12 Dates 1/03 - 1/9 Event Group 400-800

Theme for week: CHANGE OVER TO 500'S, MORE SPEED BASED

Notes: YOU CAN SWITCH THURSDAY AND FRIDAY AROUND IF SORE FROM WEDNESDAY
Monday Tuesday Wednesday

warm-up:1 mile in and outs warm-up:1 mile in and outs warm-up:1 mile in and outs
(100 sprint/100 walk) for 8 laps (100 sprint/100 walk) for 8 laps (100 sprint/100 walk) for 8 laps
Flexibility Exercises: Flexibility Exercises: Flexibility Exercises:
Stepdown: 4 laps total Workout: Workout:
3 laps, faster each lap, 4th lap run 200, 26 seconds) 50-100-150-200-300-350 walk same distance rest
4 x 300 (Event Run) spped 42-45rest 5 minutes
Workout: Weights: upstairs weightroom 3 x 200 Speed 30-29-28/ rest 3 minutes
2 x 500 Speed 60 seconds 400/rest 15 minutes cool-down: run or bike after weights Jump Rope: 6 x 10 second rope resistance
3 x 200 Speed 30-29-28 seconds/rest 3 minutes Cool Down, Core and Stretching: runs speed fast/rest 10 seconds
Jump Rope: 8 x 10 second rope jumps Cool Down, Core and Stretching:
/rest 10 seconds, repeat
Cool Down, Core and Stretching:
Thursday Friday Saturday
warm-up:1 mile in and outs warm-up:1 mile in and outs Endurance
(100 sprint/100 walk) for 8 laps (100 sprint/100 walk) for 8 laps
Flexibility Exercises: Flexibility Exercises: 40 to 50min run
Workout: Workout:
1 x 350 Speed fast/rest 15 minutes 3 x 200 speed 30-29-28/ rest 3 minutes
4 x 200 Speed 28 seconds/rest 5 minutes
Cool Down, Core and Stretching:
Sunday Daily Load Intensity Post-Workout Comments

off or alternate activity Hard Medium Easy Rest

Monday X Later in season
Tuesday X E E
Wednesday X M M
Thursday X H or H
Friday X E M
Saturday X M E
Sunday X H H