Phase: Mesocycle: #8

Microcycle # 8 Dates 2/07/11 - 2/13/11 Event Group 400/800

Theme for week:

Monday Tuesday Wednesday
Workout Tempo warm-up: 1.5 miles
warm-up:1 mile warm-up run warm-up: 1.5 miles 600-400-200-200-400-600
Workout: 20 minute tempo (finish last mile on track Speed 30 sec pace/rest 5 minutes
Workout: working towards 5min pace) 6x100m strides
2 x 500 Speed 60 seconds 400/rest 15 minutes core core
3 x 200 Speed 30-29-28 seconds/rest 3 minutes Cool-Down: 1.5miles Cool-Down: 1.5miles
core
cool down 1 mile minimum Weights

Thursday Friday Saturday

Run + strides Workout Long Run
warm-up: 1.5 miles
40 min run 1x800m @1500m Race Pace Long Run 60min
10x150m strides post run Rest = Full
concentrate on good form! 2x400m @800m Race Pace Rest=full
Cool-Down: 1.5miles

Sunday Post-Workout Comments

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