DATE
WEEK
MON
TUES
WED
THUR
FRI
SAT
SUN
2/29/16
3/7/16
1
2
400m x 2
400m x 4
1k x 1
1k x 2
400m x 2
400m x 4
1k x 1
1k x 2
OFF
OFF
10k/200x1
10k/200x2
OFF
OFF
3/14/16
3/21/16
3
4
400m x 6
400m x 2
1k x 4
1k x 1
400m x 6
400m x 2
1k x 4
1k x 1
OFF
OFF
10k/200x3
10k/200x1
OFF
OFF
3/28/16
4/4/16
5
6
3k
3k
800m x 2
800m x 4
1k x 1
1k x 2
3k
3k
OFF
OFF
8
10
OFF
OFF
4/11/16
4/18/16
7
8
3k
3k
800m x 6
800m x 2
1k x 4
1k x 1
3k
3k
OFF
OFF
12
10
OFF
OFF
TAPER
4/25/16
9
3k
800m x 1
10k
3k
OFF
8
OFF
RACE
RECOVERY
5/2/16
5/9/16
10
11
1k x 1
3k
400m x 2
400m x 2
1k x 1
1k x 1
3k
3k
OFF
OFF
13.1
10k
OFF
OFF
PHASE I
PHASE II
DISTANCE
CONVERSION INTO MILES
Take and record your heart rate immediately after each run. Then track and
400m
.25 mile sprint
record the amount of time it takes for your heart rate to come down to 120bpm.
800m
.50 mile sprint
1k
.62 mile sprint
Your goal is to bring your heart rate down to 120bmp in between 90-120 secs
3k
1.86 mile sprint
10k/200
6 miles + 200m sprint
after each run. Increase or decrease your intensity (speed) as necessary.
Then Stay consistent with the speed to show your heart rate adaptation.