Season Plan CBHM 2013

Season plan for CBHM 2013. Picking up at phase II week III. Coming off a bum ankle and not much of a base phase I so it's going to be a bit different than last season's. Not to mention this winter has been a bit more snowy which gums up the track a bit more so I'll most likely end up doing more fartlek and tempo runs on the roads than track workouts.

Phase II
Week 1
Q1 - Fartlek 3/2/1@T
Q2 -
Week 2
Q1 - 4x2000@T
Q2 -
Week 3
Q1 - 3x3200@T or Fartlek 3x12/3@T
Q2 - 36@T
Week 4
Q1 - 4x(200/200+200/400+800/400)@R
Q2 - 40@T
Week 5
Q1 - 3/2/1@T
Q2 - Fartlek 5/3@I
Week 6
Q1 - 6x1600@T
Q2 - 45@T or 4/3/2/1

Phase III
Week 1
Q1 - 4x3200@T
Q2 - Fartlek 2/1+1/.5+.5/.5
Week 2
Q1 - 4x1600@T+5 mins@E+3x1600@T
Q2 - 40@T
Week 3
Q1 - 4800/3200/4800@T
Q2 - 4x200@R 3x1000@I 2x400@R (adjust for next season)
Week 4
Q1 - 20@T/10@E/20@T
Q2 - 3x1600@I 3x1000@I
Week 5
Q1 - 7x1600@T (4x3200@T)
Q2 - 400@R 2x1600@I 2x1200@I 400@R
Week 6
Q1 - 5x1200@I
Q2 - 4/3/2/1@T

Phase IV
Week 1
Q1 - 20@T/20@E/20@T
Q2 - 4x1600@T 2x1000@I 3x200@R (2000@T 3x1000@I 3x200@R 2000@T last CBHM season.)
Week 2
Q1 - 3x1600@T/ 4 Miles@E/ 3x1600@T
Q2 - 5x3/3@I
Week 3
Q1 - 40@T
Q2 - Fartlek 2/1+1/.5+.5/.5
Week 4
Q1 - 3x3200@T
Q2 - 4x1600@T 6x200@R 2 mile Accl. Run
Week 5
Q1 - Shires of Manchester
Q2 -
Week 6
Q1 - 4x1600@T 2 min rest