Goal for 3 month macrocycle: Keeping up with all-around endurance during Gymnastics season.

Be able to exert myself and

remain active for a long period of time. Also be able to high intense run building speed
!easure of "ntensity: #$3bpm%vdot-#&:'(
)unning *eriodi+ation ,inear
Week &
Mesocycle/Microsycle
!onday -uesday .ednesday -hursday /riday 0aturday 0unday
1ate )ange:
2%#%3(-2%'%3(
!esocycle:
*repatory
!icrocycle:
General
*reparation
Easy/long
2 mile run
14:09/mile
1ay off Easy/long
3 mile run
14:09/mile
1ay off Interval
2 mile
10:43/mile
wit 400m
!og
in"etween
1ay off 1 mile
time# trial
a$ter:
easy 1 mile
14:09/mile
1ate )ange:
2%4%3(-2%3&%3(
!esocycle:
*repatory
%ay o$$ Easy/long
3 mile run
14:09/mile
Easy/long
4 mile run
14:09/mile
%ay o$$ Interval
3 mile
10:43/mile
wit 400m
%ay o$$ 1 mile
time# trial
a$ter:
easy 2 mile
!icrocycle:
General
*reparation
!og
in"etween
14:09/mile
1ate )ange:
2%32%3(-2%##%3(
!esocycle:
*repatory
!icrocycle:
0pecific
*reparation
Easy/long
3&' mile
run
14:09/mile
1ay off Interval
3 mile
10:43/mile
wit 400m !og
in"etween
1ay off Easy/long
4 mile run
14:09/mile
1ay off 1 mile
time# trial
a$ter:
easy 2 mile
14:09/mile
1ate )ange:
2%#3%3(-2%#4%3(
!esocycle:
*repatory
!icrocycle:
0pecific
*reparation
%ay o$$ Interval
3 mile
10:43/mile
wit 400m
!og
in"etween
Easy/long
4 mile run
14:09/mile
1ay off Easy/long
' mile run
14:09/mile
1ay off 1 mile
time# trial
a$ter:
easy 2 mile
14:09/mile
1ate )ange:
2%3$%3(-5%2%3(
!esocycle:
6ompetitive
!icrocycle:
*re-competitive
%ay o$$ (e)etition
'* 200m
1:1+/200m
wit 400m
!og
in"etween
%ay o$$ Interval
4 mile
10:43/mile
wit 100m !og
in"etween
(e)etition
20* 200m
1:1+/200m
wit ,0
secon#
slow walk
in "etween
1ay off 1 mile
time# trial
a$ter:
easy 2 mile
14:09/mile
1ate )ange:
5%5%3(-5%33%3(
!esocycle:
*re 6ompetitive
!icrocycle:
competitive
(e)etition
'* 200m
1:1+/200m
wit 100m
!og
in"etween
1ay off
Interval
4 mile
10:43/mile
wit 200m !og
in"etween
1ay off (e)etition
10* 200m
1:1+/200m
wit ,0
secon#
slow walk
in "etween
1 mile time#
trial a$ter:
easy 2 mile
14:09/mile
1ay off
1ate )ange:
5%3(%3(-5%#$%3(
!esocycle:
(e)etition
3*400m
2:3'/400m
-resol#
3* 1000m
+:11/1000m
%ay o$$ -resol#
4* 1000m
+:11/1000m
%ay o$$ 1 mile time#
trial
a$ter:
%ay o$$
6ompetitive
!icrocycle:
-6ompetitive
easy 2 mile
14:09/mile
1ate )ange:
5%#3%3(-5%#5%3(
!esocycle:
6ompetitive
!icrocycle:
6ompetitive
(e)etition
3*.00m
':1'/.00m
wit 3
minute
"reak
in"etween
1ay off -resol#
3* mile
+:33/mile
wit 2 minute walk
in"etween
1ay off -resol#
10* 400m
2:'2/400m
wit 2
minute
walk
in"etween
1ay off 1 mile
time# trial
a$ter:
easy 2 mile
14:09/mile
1ate )ange:
5%#'%3(-'%3%3(
!esocycle:-ransi
tioning base
!icrocycle:-rans
itioning base
%ay o$$ Interval
4*400m
2:40/400m
wit 200m ,0
sec !og
in"etween
%ay o$$ Interval
,*400m
2:40/400m
wit 200m ,0
sec !og
in"etween
(e)etition
2'*200m
1:1+/200m
30 secon#
recovery
time in
1ay off 1 mile
time# trial
a$ter:
easy 2 mile
14:09/mile
1 mile
cool#own
1 mile
cool#own
"etween
1ate )ange:
'%(%3(-'%3$%3(
!esocycle:
-ransition
!icrocycle:transi
tion base
1ay off Interval
4*400m
2:40/400m
wit 200m ,0
sec !og
in"etween
1 mile
cool#own
Easy/long
2*1000m
.:4+/1000m
1 mile cool#own
1ay off (e)etition
30*200m
1:1+/200m
30 secon#
recovery
time in
"etween
/tten# 3k race
0ess tan 1
our
!og
1ay off
1ate )ange:
'%33%3(-'%35%3(
!esocycle:
-ransition
!icrocycle:transi
Interval
4*400m
2:40/400m
wit 200m
30 sec !og
1ay off (e)etition
1'*200m
1:1+/200m
20 secon# recovery
Interval
4*.00m
':20/.00m
wit 200m
in"etween
1ay off 1 mile time#
trial
a$ter:
easy 2 mile
14:09/mile
1ay off
tion built in"etween
1 mile
cool#own
1 mile
cool#own
1ate )ange:
'%3'%3(-'%#(%3(
!esocycle:
-ransition
!icrocycle:transi
tion built
1ay off (e)etition
30*200m
1:1+/200m
30 secon#
recovery
in"etween
2mile
cool#own
1ay off (e)etition
30*200m
1:1+/200m
2' secon#
recovery
in"etween
2 mile
cool#own
(e)etition
1'*200m
1:1+/200m
1' secon#
recovery
in"etween
2 mile
cool#own
1ay off /tten# 3k
race
0ess tan 1
our
!og
1ate )ange:
'%#&%3(-'%33%3(
!esocycle:
-ransition
!icrocycle: full
1ay off Easy/long
' mile run
14:09/mile
Easy/long
'&' mile run
14:09/mile
1ay off Easy/long
, mile run
14:09/mile
1 mile time#
trial
a$ter:
easy 2 mile
14:09/mile
1ay off
transition