Diya Nag

Goal for 3 month macrocycle: To be able to run competitively in a 5k and place in the top 25% of runners
Measure of Intensity: Heart Rate/VDOT
Running Periodization (Linear)
eek !
"esocycle/"icrosycle
Monday uesday !ednesday hursday "riday #aturday #unday
Date Range:
Mesocycle:
Microcycle:
#
st
"onth
Day Off
#
st
"onth
Pre$aration
% mile &'
minute fast
(al)
150-163
bpm
#
st
"onth
Day Off
#
st
"onth
Pre$aration
%*&+ mile &'
minute fast
(al)
150-163 bpm
#
st
"onth
Day Off
#
st
"onth
Pre$aration
%*+ mile &'
minute fast
(al)
150-163
bpm
#
st
"onth
Pre$aratio
n %*,+ mile
&+ minute
fast (al)
150-163
bpm
Date Range:
Mesocycle:
Microcycle:
#
st
"onth
Day Off
#
st
"onth
Pre$aration
% mile %-
minute .og
163-176
bpm
#
st
"onth
Day Off
#
st
"onth
Pre$aration
%*&+ mile %-
minute .og
163-176 bpm
#
st
"onth
Day Off
#
st
"onth
Pre$aration
%*+ mile %-
minute fast
(al) 163-176
bpm
#
st
"onth
Pre$aratio
n %*,+ mile
&& minute
.og 163-
176 bpm
Date Range:
Mesocycle:
Microcycle:
#
st
"onth
Day Off
#
st
"onth
Pre$aration
% mile %&
minute run
163-176
bpm
#
st
"onth
Day Off
#
st
"onth
Pre$aration
%*&+ mile %&
minute run
163-176 bpm
#
st
"onth
Day Off
#
st
"onth
Pre$aration
%*+ mile %/
minute run
163-176
bpm
#
st
"onth
Pre$aratio
n %*,+ mile
%0 minute
run 163-
176 bpm
Date Range: #
st
"onth #
st
"onth #
st
"onth #
st
"onth #
st
"onth #
st
"onth #
st
"onth
Mesocycle:
Microcycle:
Day Off 1ase
$nterval
orkout
%runnin&'(
#)(*+ , -..m
at -(-//-..m
0ith -..m
1o& bet0een
each interval2
- intervals
2D3: %%*0
Day Off 1ase
Repeat
orkout
%runnin&'(
#)(*+ , -..m
at 5(#-/-..m
0ith -..m
restin& 1o&
bet0een each
repetition2 -
repetitions
2D3: %%*0
Day Off 1ase
Threshold
orkout
%runnin&'(
#)(*+ , -..m
at 5(.2/-..m
0ith -..m
recovery 1o&
period2 -
repetitions3
increase
intensity each
time2
2D3: %%*0
4ase
5ull 56
Time trial
VDOT(
##2+
Date Range:
Mesocycle:
Microcycle:
2
nd
"onth
Day Off
2
nd
"onth
Transition
23 2 minute
sprints2 *
times2
7bout 225
mile2
163-176
bpm
2
nd
"onth
Day Off
2
nd
"onth
Transition
*3 2 minute
sprints2 * times2
7bout 225 mile2

163-176 bpm
2
nd
"onth
Day Off
2
nd
"onth
Transition
-3 2 minute
sprints2 *
times2 7bout 2
5 mile2
163-176
bpm
2
nd
"onth
Transition
53 2 minute
sprints2 *
times2
7bout 2/5
mile2
163-176
bpm
Date Range:
Mesocycle:
Microcycle:
2
nd
"onth
Day Off
2
nd
"onth
Transition
23 * minute
sprints2 *
times2
7bout 25
2
nd
"onth
Day Off
2
nd
"onth
Transition
*3 * minute
sprints2 * times2
7bout 25 mile2
176-190bpm
2
nd
"onth
Day Off
2
nd
"onth
Transition
-3 * minute
sprints2 *
times2 7bout 2
/5 mile2
2
nd
"onth
Transition
53 * minute
sprints2 *
times2
7bout 2/5
mile2
176-
190bpm
176-190bpm mile2
176-
190bpm
Date Range:
Mesocycle:
Microcycle:
2
nd
"onth
Day Off
2
nd
"onth
Transition
23 - minute
sprints2 *
times2
7bout 2/5
mile2
176-190bpm
2
nd
"onth
Day Off
2
nd
"onth
Transition
*3 - minute
sprints2 * times2
7bout 2/5 mile2
176-190bpm
2
nd
"onth
Day Off
2
nd
"onth
Transition
-3 - minute
sprints2 *
times2 7bout #
mile2
176-190bpm
2
nd
"onth
Transition
53 - minute
sprints2 *
times2
7bout #
mile2
176-
190bpm
Date Range:
Mesocycle:
Microcycle:
2
nd
"onth
Day Off
2
nd
"onth
Transition
$nterval
orkout
%runnin&'(
#)(*+ , -..m
at -(-//-..m
0ith -..m
1o& bet0een
each interval2
- intervals
2D3: %%*0
2
nd
"onth
Day Off
2
nd
"onth
Transition
Repeat
orkout
%runnin&'(
#)(*+ , -..m
at 5(#-/-..m
0ith -..m
restin& 1o&
bet0een each
repetition2 -
repetitions
2D3: %%*0
2
nd
"onth
Day Off
2
nd
"onth
Transition
Threshold
orkout
%runnin&'(
#)(*+ , -..m
at 5(.2/-..m
0ith -..m
recovery 1o&
period2 -
repetitions3
increase
intensity each
time2
2D3: %%*0
2
nd
"onth
Transition
5ull 56
Time trial
VDOT(
##2+
Date Range:
Mesocycle:
Microcycle:
*
rd
"onth
Day Off
*
rd
"onth
4uild/8ompe
tition
*. minute 1o&
& 4 miles
163-176
bpm
*
rd
"onth
Day Off
*
rd
"onth
4uild/8ompetiti
on
/' minute .og
&*+4 miles
163-176 bpm
*
rd
"onth
Day Off
*
rd
"onth
4uild/8ompeti
tion
+' minute .og
34 miles
163-176
bpm
*
rd
"onth
4uild/8omp
etition
+. minute
1o& *259
miles
163-176
bpm
Date Range:
Mesocycle:
Microcycle:
*
rd
"onth
Day Off
*
rd
"onth
4uild/8ompe
tition
*. minute run
225 9 miles
176-190bpm
*
rd
"onth Day Off *
rd
"onth
4uild/8ompetiti
on
/' minute run
3*+4 miles
176-190bpm
*
rd
"onth
Day Off
*
rd
"onth
4uild/8ompeti
tion
+' minute run
/*+ 4 miles
176-190bpm
*
rd
"onth
4uild/8omp
etition
0' minute
run +*+4
miles176-
190bpm
Date Range:
Mesocycle:
Microcycle:
*
rd
"onth
Day Off
*
rd
"onth
4uild/8ompe
tition
$nterval
orkout
%runnin&'(
#)(*+ , -..m
at -(-//-..m
0ith -..m
1o& bet0een
each interval2
- intervals
*
rd
"onth
Day Off
*
rd
"onth
4uild/8ompetiti
on
Repeat
orkout
%runnin&'(
#)(*+ , -..m
at 5(#-/-..m
0ith -..m
restin& 1o&
bet0een each
repetition2 -
*
rd
"onth
Day Off
*
rd
"onth
4uild/8ompeti
tion
Threshold
orkout
%runnin&'(
#)(*+ , -..m
at 5(.2/-..m
0ith -..m
recovery 1o&
period2 -
repetitions3
*
rd
"onth
4uild/8omp
etition
5ull 56
Time trial
VDOT(
##2+
2D3: %%*0 repetitions
2D3: %%*0
increase
intensity each
time2
2D3: %%*0
Date Range:
Mesocycle:
Microcycle:
*
rd
"onth
Day Off
*
rd
"onth
Taper %:eak'
#25 mile #;
minute 1o&
150-163
bpm
*
rd
"onth
Day Off
*
rd
"onth
Taper %:eak'
2 mile 2.
minute 1o&
150-163 bpm
*
rd
"onth
Day Off
*
rd
"onth
Taper %Rest'
# mile 2.
minute fast
0alk
150-163
bpm
*
rd
"onth
Taper
%Rest'
# mile #;
minute fast
0alk
150-163
bpm
Date Range:
Mesocycle:
Microcycle:
# eek
Day Off
% !ee)
ransition
35 % minute
s$rints* &
times* 67out
*&+ miles*
163-176
bpm
# eek
Day Off
% !ee)
ransition
35 & minute
s$rints* &
times* 67out *
&+ miles
163-176 bpm
# eek
Day Off
% !ee)
ransition
&5 3 minute
s$rints* &
times* 67out *
&+ miles
163-176 bpm
# eek
56 Race