Kyle Rand

Goal for 3 month macrocycle: __Be able to run a 6:30 mile or less_______________________________
Measure of Intensity:__Heart Rate_________________________________________________________
Running eriodi!ation "_#__$inear or ___ %on&$inear'
Week &
Mesocycle/Microsycle
Monday (uesday )ednesday (hursday *riday +aturday +unday
,ate Range:
4/20-4/26
Mesocycle:
Preparation
Microcycle:
4 workouts and 3
days off
Power
walk or
lightly og
on
tread!ill
for 20-2"
!in #$%
&42-&"4'
(ay off Power walk or og
on tread!ill or on
a track for 20-2"
!ins with !ore
intensity #$% &42-
&"4'
(ay )ff *og lightly
for 2"-30
!ins on a
track or
tread!ill
#$% &42-
&"4'
(ay off *og lightly
for 2"-30
!ins on a
track or
tread!ill
#$% &42-
&"4'
,ate Range:
4/2+-"/3
Mesocycle:
,uild
Microcycle:
4 workouts and 3
days off
*og one
!ile on
tread!ill
with
-arying
inclination
and
intensity
#$% &"4-
&"6'
*og outside
with -arying
inclination
for 30 !ins
#$% &"4-
&"6'
(ay off *og one lap of
the track three
ti!es and try to
!aintain a
constant pace
#$% &"4-&66'
(ay )ff *og on a
tread!ill with
!ore intensity
for 30-3" !ins
#$% &66-&+.'
(ay off
,ate Range:
"/4-"/&0
Mesocycle:
/o!petition
Microcycle:
4 workouts with 3
%un for 4"
!ins on a
tread!ill
with slight
inclination
#$% &66-
(ay off %un for & hour
outside with -aried
inclination for
greater intensity
#$% &66-&+.'
(ay off *og half
way up
hill # 0
!ile' 2
ti!es #$%
&66-&+.'
(ay off %un a &
!ile ti!e
trial
days off &+.'
,ate Range:
"/&&-"/&+
Mesocycle:
%est period
Microcycle:
4 workouts with 3
days off
Power
walk or
og for 4"
!ins on a
tread!ill
with slight
inclination
#$% &42-
&"4'
*og 40-4"
!ins on a
track or
tread!ill
#&42-&"4'
(ay off *og half way up
the road # 0
!ile' 2 ti!es
and try to
!aintain pace
#$% &42-&"4'
(ay off 1ightly *og a
!ile on a track
#$% &42-&"4'
(ay off
,ate Range:
"/&.-"/24
Mesocycle:
Preparation
Microcycle:
4 workouts with 3
Power
walk on a
tread!ill
with
incline #4-
"' for 30-
(ay off Power walk or
lightly og a !ile
on a track #$%
&42-&"4'
(ay off *og half
way up
hill # 0
!ile' 2-3
ti!es and
try to
(ay off *og a !ile
on a
tread!ill
with slight
inclination
for 3"-40
days off 3" !ins
#$% &42-
&"4'
!aintain a
constant
pace #$%
&42-&"4'
!ins #$%
&"4-&66'
,ate Range:
"/2"-"/3&
Mesocycle:
,uild
Microcycle:
4 workouts with 3
days off
*og & lap
of the
track 3
ti!es and
try to
!aintain a
constant
pace #$%
&"4-&66'
*og outside
with -arying
inclination
for 30 !ins
#$% &"4-
&"6'
(ay off *og on tread!ill
with !ore
intensity for 30-
3" !ins #$%
&66-&+.'
(ay off *og for 6 !ins
then walk for
a2out 3 !ins
repeatedly
while
co!pleting a
!ile #$% &"4-
&66'
(ay off
,ate Range:
6/&-6/+
Mesocycle:
/o!petition
%un for &
hour
outside
with
(ay off Perfor! a & !ile
ti!e trial
(ay off *og
outside
where
inclination
(ay off *og half
way up hill
# 0 !ile' 4
ti!es and
Microcycle:
4 workouts and 3
days off
-arying
inclination
for greater
intensity
#$% &66-
&+.'
is steeper
for greater
intensity
for & hour
#$% &66-
&+.'
try to
!aintain a
constant
pace3 %est
for 2-3 !ins
after each
repetition
#$% &66-
&+.'
,ate Range:
6/.-6/&4
Mesocycle:
%est Period
Microcycle:
4 workouts and 3
days off
(ay off Power walk
or og for 4"
!ins on a
tread!ill
with slight
inclination
#$% &"4-
*og on track for 4"
!ins to an hour
#$% &"4-&66'
(ay off #*og "
!ins then
walk &
!in' for
a2out 30
!ins on a
track #$%
*og on a
tread!ill for
2" !ins with
s!all incline
#$% &42-&"6'
(ay off
&66' &42-&"6'
,ate Range:
6/&"-6/2&
Mesocycle:
Preparation
Microcycle:
4 workouts and 3
days off
*og & !ile
with
higher
intensity
#$% &"4-
&66'
(ay off Power walk on
tread!ill with
incline #4-"' for
30-3" !ins #$%
&"4-&66'
(ay off *og half
way up
hill # 0
!ile' 3
ti!es and
try to
!aintain a
constant
pace3 %est
for 2 !ins
after each
repetition
#$% &"4-
&66'
(ay off Power walk
or lightly
og a !ile
on a track
#$% &42-
&"4'
,ate Range: *og (ay off *og with greater Perfor! a & (ay off *og for 6 !ins (ay off
6/22-6/2.
Mesocycle:
,uild
Microcycle:
4 workouts and 3
days off
outside
with
-arying
inclination
for 60
!ins #$%
&"4-&"6'
intensity with
-arying inclination
for a2out 60 !ins
#$% &"4-&66'
!ile ti!e trial then walk for 2
repeatedly
while
co!pleting a
!ile #$% &"4-
&66'
,ate Range:
6/24-+/"
Mesocycle:
/o!petition
Microcycle:
4 workouts and 3
days off
*og half
way up
hill # 0
!ile' 3
ti!es and
try to
!aintain a
constant
pace3 %est
%un for an
hour outside
with -arying
inclination
for greater
intensity #$%
&66-&+.'
(ay off Perfor! a &
!ile ti!e trial
(ay off *og on a track
for 4" !ins to
& hour with 6
!in run5 2 !in
walk
throughout
#$% &66-&+.'
(ay off
for 2-3
!ins after
each
repetition3
#$% &66-
&+.'
,ate Range:
+/6-+/&2
Mesocycle:
%est Period
Microcycle:
4 workouts and 3
days off
(ay off *og for 4"-60
!ins on the
track #$%
&"4-&66'
(ay off Power walk or
og for 4" !ins
on tread!ill
with slight
inclination #$%
&"4-&66'
1ightly
og a !ile
on a track
#$% &42-
&"4'
(ay off #*og " !ins5
then walk &
!in' for
a2out 30
!ins
outside with
slight
inclination
#$% &42-
&"6'
,ate Range:
+/&3-+/&4
Mesocycle:
Preparation
Microcycle:
4 workouts and 3
days off
(ay off *og a &3"
!iles on
tread!ill
with a
shallow
incline for
greater
intensity #$%
&42-&"4'
*og on a track for
30-40 !ins with 6
!ins run5 2 !in
walk throughout
#$% &42-&"6'
(ay off *og half
way up
hill # 0
!ile' 3
ti!es and
try to
!aintain
constant
pace3 %est
for 2
!inutes
after each
repetition
#$% &"4-
&66'
*og & !ile
with greater
intensity #$%
&"4-&66'
(ay off