Phase II
Week 1 - 7/1-7/7
Q1 - Fartlek 4/3@I
Q2 - 5/6X1600@T
Week 2 - 7/8-7/14
Q1 - 40@T
Q2 - Fartlek 4/3@I
Week 3 - 7/15-7/21
Q1 - 3x3200@T
Q2 - 8x800 w/3 mins rest for 8%
Week 4 - 7/22-7/28
Q1 - 4x(200/200+200/400+800/400)@R
Q2 - 1600 TT + 35@T
Week 5 - 7/29-8/4
Q1 - 3/2/1@T
Q2 - Fartlek 5/3@I
Week 6 - 8/5-8/11
Q1 - 6x1600@T
Q2 - 45@T
Phase III
Week 1 - 8/12-8/18
Q1 - 4x3200@T
Q2 - Fartlek 2/1+1/.5+.5/.5
Q1 - 4x1600@T+5 mins@E+3x1600@T
Q2 - 40@T
Week 3 - 8/19-8/25
Q1 - 4800/3200/4800@T
Q2 - 4x200@R 3x1000@I 2x400@R
Week 4 - 8/26-9/1
Q1 - 1600TT 5@E 20@T/10@E/20@T
Q2 - 3x1600@I 3x1000@I
Week 5 - 9/2-9/8
Q1 - 7x1600@T
Q2 - 400@R 2x1600@I 2x1200@I 400@R
Week 6 - 9/9-9/15
Q1 - 5x1200@I
Q2 - 4/3/2/1@T
Phase IV
Week 1 - 9/16-9/22
Q1 - 20@T/20@E/20@T - IDIC 15k
Q2 - 4x1600@T 2x1000@I 3x200@R
Week 2 - 9/23-9/29
Q1 - 3x1600@T/ 4 Miles@E/ 3x1600@T - Adirondack Marathon
Q2 - 5x3/3@I
Week 3 - 9/30-10/6
Q1 - 40@T
Q2 - Fartlek 2/1+1/.5+.5/.5
Q1 - 3x3200@T
Q2 - 4x1600@T 6x200@R 2 mile Accl. Run
Week 5 - 10/7-10/13
Q1 - 30@T - Harpoon Octoberfest
Q2 - 2x(30@E/15@T)
Week 6 - 10/14-10/20
Q1 - 4x1600@T 2 min rest
No comments:
Post a Comment