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Megan Smith
Middle-Distance Master Calendar
January
Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday Average Rank
High Intensity Volume (meters)
Total Volume (miles)
3 1 Aerobic
2 Aerobic
3 Aerobic
4 Aerobic
5 Aerobic
6 Aerobic
7 Off
1.5 12872 30
4 8 Aerobic
9 Aerobic
10 Aerobic
11 Aerobic
12 Aerobic
13 Aerobic
14 Aerobic
1.5 16090 35
5 15 Aerobic
16 Aerobic
17 Aerobic
18 Aerobic
19 Aerobic
20 Aerobic
21 Aerobic
1.5 16897 35
6 22 Aerobic
23 Aerobic
24 Aerobic
25 Aerobic
26 Aerobic
27 Aerobic
28 Aerobic
1.67 10463 30
7 29 Aerobic
30 Aerobic
31 Aerobic
1
2
3
4
1.83 10668 35
December
Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday Average Rank
High Intensity Volume (meters)
Total Volume (miles)
1 18 Aerobic
19 Aerobic
20 Aerobic
21 Aerobic
22 Aerobic
23 Aerobic
24 Off
1 0 18
2 25 Aerobic
26 Aerobic
27 Aerobic
28 Aerobic
29 Aerobic
30 Aerobic
31 Off
1.17 0 25
Megan Smith
February
Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday Average Rank
High Intensity Volume (meters)
Total Volume (miles)
7 29 30 31 1 Aerobic
2 Aerobic
3 Aerobic
4 Aerobic
1.83 10668 35
8 5 Aerobic
6 Aerobic
7 Aerobic
8 Aerobic
9 Aerobic
10 Aerobic
11 Aerobic
1.83 9020 36.5
9 12 Aerobic
13 Aerobic
14 Aerobic
15 Aerobic
16 Aerobic
17 CLC
18 Aerobic
2 4800 29
10 19 Aerobic
20 Aerobic
21 Aerobic
22 Aerobic
23 Aerobic
24 CLC
25 Aerobic
2 6200 29.5
11 26 Aerobic
27 Aerobic
28 Aerobic
29 Aerobic
1
2
3
2 7550 35
Megan Smith
March 2012
Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday Average Rank
High Intensity Volume (meters)
Total Volume (miles)
11 26 27 28 29 1 Aerobic
2 CLC
3 Aerobic
2 7550 35
12 4 Aerobic
5 Aerobic
6 CLC
7 Aerobic
8 Aerobic
9 Off
10 Off
1.33 2550 25
1 11 Off
12 First day of Practice Aerobic
13 Aerobic
14 Aerobic
15 CLC
16 Aerobic
17 CLC
2.5 6800 32
2 18 Off
19 CLC
20 Aerobic
21 Aerobic
22 Aerobic
23 Aerobic
24 Varsity Indoor Scrimmage @ Bethel College (1)
2.5 9500
35.5
3 25 Off
26 CLC
27 Aerobic
28 CLC
29 Aerobic
30 Aerobic
31 Spring Break ROTC Indoor Meet @ U of M-(1)
2.5 7300 35
Megan Smith
April
Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday Average Rank
High Intensity Volume (meters)
Total Volume (miles)
4 1 Spring Break Off
2 Spring Break CLC
3 Spring Break Aerobic
4 Spring Break Aerobic
5 Spring Break Aerobic
6 Spring Break CLC
7 Spring Break Aerobic
2.5 17100 41
5 8 Spring Break Off
9 CLC
10 Aerobic
11 ILC
12 Aerobic
13 Lake Conference Relays @ U of M (3)
14 Aerobic
2.5
5900 32
6 15 Off
16 ILC
17 Aerobic
18 CLC
19 Aerobic
20 Lakeville North Mega Meet (2)
21 Aerobic
2.67
7400 36.5
7 22 Off
23 ILC
24 Aerobic
25 CLC
26 Aerobic
27 Aerobic
28 Booster Relays (1)
3
8000
34
8 29 Off
30 ILC
1 2 3
4
5 2.83 5800 31.5
Megan Smith
May
Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday Average Rank
High Intensity Volume (meters)
Total Volume (miles)
8 29 30 1 Aerobic
2 CLC
3 Aerobic
4 Edina Invite (2)
5 Aerobic
2.83 5800 31.5
9 6 Off
7 ILC
8 Aerobic
9 CLC
10 Aerobic
11 True Team Sections (3)
12 Aerobic
2.67 5100 32.5
10 13 Off
14 Aerobic
15 Lake Conference Championship (3)/Aerobic if rained out
16 Rain Back-up Date for Conference Aerobic
17 Aerobic (if competing @ TTS)/CLC (if not competing)
18 True Team State (3)/Aerobic if not competing
19 Aerobic (if competed @ TTS)/Speed-ATP-CP (if didn’t run TTS)
2.33 or 2.67
4600 or 4800
29 or 28
11 20 Off
21 Speed-ATP-CP
22 Aerobic
23 CLC
24 Aerobic
25 CLC & Speed-ATP-CP
26 Aerobic
2.33 2040
26
12 27 Off
28 CLC
29 Aerobic
30 Section 6AA Prelims (3) or Speed-ATP-CP (those not racing prelims)
31 Aerobic
1
2
2.33-2.6 2100-4100 11-27.5
Megan Smith
June
Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday Average Rank
High Intensity Volume (meters)
Total Volume (miles)
12 27 28 29 30 31 1 Section 6AA Finals (3)
2 Aerobic
2.33-2.6 2100-4100 11-27.5
13 3 Off
4 CLC/Speed ATP-CP
5 Aerobic
6 CLC
7 Aerobic
8 State Prelims (3)/ Aerobic (people not running prelims)
9 State Finals (3)
2.13-2.83
4770-8370 21.5-23.5
Middle Distance Workouts
Date Workout Surface Type Intensity
(HR)
Rank High Intensity
Volume (meters)
Total Volume
(miles)
12/18 1 mile run Runner’s choice 140-150 1 0 1
12/19 2 mile run, Lift Runner’s choice 140-150 1 0 2
12/20 3 mile run Runner’s choice 140-150 1 0 3
12/21 4 mile run Runner’s choice 140-150 1 0 4
12/22 5 mile run, Lift Runner’s choice 140-150 1 0 5
12/23 3 mile run Runner’s choice 140-150 1 0 3
12/25 6 mile run Runner’s choice 150-160 2 0 6
Megan Smith
12/26 4 mile run, Lift Runner’s choice 140-160 1 0 4
12/27 5 mile run Runner’s choice 140-160 1 0 5
12/28 3 mile run Runner’s choice 140-160 1 0 3
12/29 4 mile run, Lift Runner’s choice 140-160 1 0 4
12/30 3 mile run Runner’s choice 140-160 1 0 3
1/1 7 mile run Runner’s choice 140-160 1 0 7
1/2 5 mile run, Lift Runner’s choice 140-160 1 0 5
1/3 4 mile steady state Runner’s choice 160-170 2 6436 4
1/4 5 mile run Runner’s choice 140-160 1 0 5
1/5 5 mile run, Lift Runner’s choice 140-160 1 0 5
1/6 4 mile steady state Runner’s choice 160-170 2 6436 4
1/8 8 mile run Runner’s choice 150-160 2 0 8
1/9 5 mile run, Lift Runner’s choice 140-160 1 0 5
1/10 5 mile steady state Runner’s choice 160-170 2 8045 5
1/11 6 mile run Runner’s choice 150-160 2 0 6
1/12 6 mile run, Lift Runner’s choice 150-160 2 0 6
1/13 5 mile steady state Runner’s choice 160-170 2 8045 5
1/15 8.5 mile run Runner’s choice 150-160 2 0 8.5
1/16 5 mile run, Lift Runner’s choice 140-160 1 0 5
Megan Smith
1/17 5 mile steady state Runner’s choice 160-170 2 8045 5
1/18 6.5 mile run Runner’s choice 140-160 1 0 6.5
1/19 5 mile run, Lift Runner’s choice 140-160 1 0 5
1/20 5.5 mile steady state Runner’s choice 160-170 2 8852 5
1/22 7 mile run Runner’s choice 140-160 1 0 7
1/23 4 mile run, Lift Runner’s choice 140-150 1 0 4
1/24 1.5 mile wu, 18 min progressive run, 1.5 mile cd Pavement or
gravel/dirt
170-180 3 4000 5.5
1/25 5 mile run Runner’s choice 140-160 1 0 5
1/26 4.5 mile run, Lift Runner’s choice 140-160 1 0 4.5
1/27 4 mile steady state Runner’s choice 160-170 2 6436 4
1/29 8.5 mile run Runner’s choice 150-160 2 0 8.5
1/30 5 mile run, Lift Runner’s choice 140-160 1 0 5
1/31 1.5 mile wu, 21 min progressive run, 2 mile cd Pavement or
gravel/dirt
160-175 3 7450 6
2/1 5 mile run Runner’s choice 140-160 1 0 5
2/2 4.5 mile run, Lift Runner’s choice 140-160 1 0 4.5
2/3 1.5 mile wu, run out for 16 min and back same distance in 14 min, 1.5 mile
cd
Pavement or
gravel/dirt
160-175 3 3218 7
2/5 9 mile run Runner’s choice 150-160 2 0 9
Megan Smith
2/6 4 mile run, Lift Runner’s choice 140-160 1 0 4
2/7 1.5 mile wu, 24 min progressive run, 1.5 mile cd Pavement or
gravel/dirt
170-180 3 5400 6.5
2/8 5 mile run Runner’s choice 140-160 1 0 5
2/9 4.5 mile run, Lift Runner’s choice 140-160 1 0 4.5
2/10 1.5 mile wu, run out for 18 min and back same distance in 16 min, 1.5 mile
cd
Pavement or
gravel/dirt
160-175 3 3620 7.5
2/12 7 mile run Runner’s choice 140-160 1 0 7
2/13 3.5 mile run, Lift Runner’s choice 140-160 1 0 3.5
2/14 1.5 mile wu, 15 min AT run, 1.75 mile cd Pavement or
gravel/dirt
160-175 3 3600 5.5
2/15 4 mile run Runner’s choice 140-160 1 0 4
2/16 3 mile run, Lift Runner’s choice 140-160 1 0 3
2/17 1.5 mile wu, 20 min fartleks your choice 1-3 min in length all w/ = rec, 1.5
mile cd
Runner’s choice 175-
190/130
4 1200 6
2/19 9 mile run Runner’s choice 150-160 2 0 9
2/20 5 mile run, Lift Runner’s choice 140-160 1 0 5
2/21 1.5 mile wu, 18 min AT run, 1.5 mile cd Pavement or
gravel/dirt
160-175 3 4200 5.5
2/22 5 mile run Runner’s choice 140-160 1 0 5
2/23 4 mile run, Lift Runner’s choice 140-160 1 0 4
Megan Smith
2/24 1.5 mile wu, 8x1 min hard, 2 min easy, 1.5 mile cd Runner’s choice 160-
175/130
4 2000 6
2/26 9 mile run Runner’s choice 150-160 12 0 9
2/27 4.5 mile run, Lift Runner’s choice 140-160 1 0 4.5
2/28 1.5 mile wu, 20 min AT run, 1.5 mile cd Pavement or
gravel/dirt
160-175 3 5000 6
2/29 4 mile run Runner’s choice 140-160 1 0 4
3/1 5 mile run, Lift Runner’s choice 140-160 1 0 5
3/2 1.5 mile wu, 1x2 min, 2x90 sec, 2x60 sec, 2x30 sec fast with double time
recovery jog after each hard part, 1.5 mile cd
Runner’s choice 175-
190/130
4 2550 6.5
3/4 6.5 mile run Runner’s choice 150-160 1 0 6.5
3/5 4 mile run, Lift Runner’s choice 140-160 1 0 4
3/6 1.5 mile wu, 1x2 min, 2x90 sec, 2x60 sec, 2x30 sec fast with equal time
recovery jog after each hard part, 1.5 mile cd
Runner’s choice 175-
190/140
4 2550 5.5
3/7 5 mile run Runner’s choice 140-160 1 0 5
3/8 4 mile run, Lift Runner’s choice 140-160 1 0 4
3/12 6 mile run, Lift Runner’s choice 150-160 1 0 6
3/13
2 mile wu, 20 min AT run, 2 mile cd Pavement or
gravel/dirt
160-175 3 4800 7
3/14 4 mile run, Lift Gravel/pavement/grass 140-160 1 0 4
3/15 1.5 mile wu, 4xhill (~500 m. long, steep) starting at easy pace, getting faster
each rep w/ end reps sprinting. Walk down backside of hill and jog recovery
Pavement 175- 4 2000 6
Megan Smith
loop (about .75 miles long) b/w reps, 1.5 mile cd 190/130
3/16 3 mile run, Lift Gravel 140-160 1 0 3
3/17
1.5 mile wu, 1.5mile wu, 2x2 min, 2x90 sec, 2x60 sec, 2x30 sec fast
with equal time recovery jog after each hard part, 1.5 mile cd
Grass 175-
190/130
3 3000 6
3/19
1.5 mile wu, 5x1k loop w/ ~300 m hill. Run fast up hill, jog loop back to
bottom w/ 4x20 m sprints along the loop, 1.5 mile cd
Pavement 175-
190/130
4 1900 6
3/20 6 mile run, Lift Gravel 140-160 1 0 6
3/21
1.5mile wu, 20 min AT run, 4x200 meter strides with jog 200 meter
recovery, 1.5 mile cd
Pavement 160-
175/130
3 5600 7
3/22 8 mile run, Lift Pavement/grass 150-160 2 0 8
3/23 3 mile run Pavement/grass 140-160 1 0 3
3/24 Varsity Indoor Scrimmage Indoor Track 190-210 5 2000 5.5
3/26
1.5 mile wu, 5xhill (~500 m. long, steep) starting at easy pace, getting faster
each rep w/ end reps sprinting. Walk down backside of hill and jog recovery
loop (about .75 miles long) b/w reps, 1.5 mile cd
Pavement 175-
190/130
4 2500 6.5
3/27 4.5 mile run, Lift Gravel 140-160 1 0 6
3/28
1.5 mi wu, drills, 12x90 sec trinket run, 1.5 mi. cd run
Grass 175-
190/130
3 4000 7.5
3/29 8 mile run, Lift Pavement/grass 150-160 2 0 8
3/30 3.5 mile run Pavement/grass 140-160 1 0 3.5
3/31 ROTC Indoor Meet Indoor Track 190-210 4 800 3.5
Megan Smith
4/2
1.5 mile wu, 6x1k loop w/ ~300 m hill. Run fast up hill, jog loop back to
bottom w/ 4x20 m sprints along the loop, 1.5 mile cd
Pavement 175-
190/130
4 4900 7.5
4/3 5 mile run, Lift Gravel 140-160 1 0 5
4/4
1 mile. wu run, 30 min. progressive run, 1 mile c.d. run
Pavement 160-175 3 7400 7
4/5 5 mile run, Lift Pavement/grass 140-160 1 0 5
4/6
1.5 mile wu, 12x400 m at 90% current mile pace with 90 sec slog recovery,
1 mile cd
Track 175-
190/130
4 4800 7.5
4/7 9 mile run Pavement/grass 150-160 2 0 9
4/9
1.5 mile wu, 1x1200 @ 85% current 800 pace, 1x600 @ 800 goal pace, &
1x300 fast all w/ 5 min jog rec, 1.5 mile cd
Track 175-
190/130
4 2100 5.5
4/10 3 mile run, Lift Pavement/grass 140-160 1 0 3
4/11
1.5 mile wu, 1x [90 sec hard, 90 sec easy, 60 sec hard, 60 sec easy, 30 sec
hard, 30 sec easy], 1x [2 min hard, 60 sec easy, 90 sec hard 45 sec easy, 60
sec hard, 30 sec easy, 30 sec hard] Go right from set one into set 2, 1.5 mile
cd
Gravel 180-
200/150
3 2000 5
4/12 Premeet Track 140-150 1 200 2.5
4/13 Lake Conference Relays Track 190-200 5 1600 6
4/14 8 mile run Pavement/grass 150-160 1 0 8
4/16
1.5 mile wu, 1x 2 min hard, 60 sec easy, 2x90 sec hard 45 sec easy, 2x60 sec
hard, 30 sec easy, 2x30 sec hard 15 sec easy, Go from one set right into the
Gravel 180-
200/150
4 3600 6
Megan Smith
next one, 1.75 mile cd
4/17 7 mile run, Lift Pavement/grass 140-160 1 0 7
4/18
1.5 mile wu run, 6x400 m. @ 800 pace w/ 3 min. jogging rec, 1.5 mile cd Track 175-
190/130
4 2400 6
4/19 Premeet Track 140-150 1 200 2.5
4/20 Lakeville Mega Meet Track 190-210 5 1200 6
4/21 9 mile run, Lift Pavement/grass 150-160 2 0 9
4/23
1.5 mile wu, 5x300 m starting a little slower than 800 race pace with the
middle repeat at race pace and ending faster (Ex. For 2:16 800 runner-53,
52, 51, 50, 49 sec) w/ 100 meter jog recovery, 1.75 mile cd
Track 180-
200/150
5 3000 4.5
4/24 6 mile run, Lift Pavement/grass 140-160 1 0 6
4/25
1.5 mile wu, 2x90 sec @ mi. pace, 4x60 sec @ 800 pace, 4x30 sec @400-
800 pace, 4x15 sec @100%, all w/ = rec, 1.5 mile cd
Track 175-
190/130
4 2600 5.5
4/26 10 mile run, Lift Pavement/grass 150-160 2 0 10
4/27 Premeet Track 140-150 1 400 2.5
4/28 Booster Relays Track 190-210 5 2000 5.5
4/30
1.5 mile wu, 6x300 m starting a little slower than 800 race pace with the
middle repeat at race pace and ending faster (Ex. For 2:16 800 runner-53,
52, 51, 50, 49 sec) w/ 100 m jog recovery, 1.5 mile cd
Track 180-
200/150
5 1800 4.5
5/1 8 mile run, Lift Pavement/grass 150-160 2 0 8
5/2
1.5 mile wu, 4x300 m at 400 pace with 90 sec recovery slog Track 175-
190/130
4 3000 6
Megan Smith
4x200 m sprints with 200 m slog recovery, 1.5 mile cd
5/3 Premeet Track 140-150 1 200 2.5
5/4 Edina Invite Track 190-210 4 800 3.5
5/5
7 mile run, Lift Gravel/
pavement/grass
140-160 1 0 7
5/7
1.5 mile wu, 1x300 m fast w/ 45 sec slog rec, 4x200 m fast w/ 15 sec slog
rec, 4x100 m fast w/ 7 sec slog rec, 1.5 mile cd
Track 180-
200/150
5 1500 4.5
5/8 7 mile run, Lift Pavement/grass 140-160 1 0 7
5/9
1.5 mi. wu, 3x400 @ 800 pace w/ 4 min rec. & 1x200 fast, 1.5 mile cd Track 175-
190/130
3 1400 5.5
5/10 Premeet Track 140-150 1 200 2.5
5/11 True Team Sections Track 190-210 5 2000 7
5/12 5.5 mile run Pavement/grass 140-160 1 0 5.5
5/14 Premeet Track 140-150 1 400 2.5
5/15 Lake Conference Track 190-210 5 2000 7
5/16 5 mile run Gravel 140-160 1 0 5
5/17
Pre-meet-if team qualified for True Team State
Or
1.5 mile wu, 8x200 m. @ 95% VO2 max w/ jog rec. until heart rate =140, 1.5
mile cd, Lift -if not qualified for TT State
Track 140-150 or
190-210
1 or 4 200 or 1600 2.5 or 4
Megan Smith
5/18
If qualified-True Team State Meet
Or
6 mile run
Track 190-210 or
150-160
5 or 1 2000 or 0 7 or 6
5/19
5 mile run-if raced yesterday
Or
1.5 mile wu, , 2 sets of 4x100 m w/ walk back recovery and 5 min b/w sets,
1.5 mile cd, Lift-if didn’t race yesterday
Pavement/grass or
track
150-160 or
100%/full
1 or 5 0 or 800 5 or 3.5
5/21
1.5 mile wu, 2 sets of 3x80 m @100% w/ walk back recovery and 5 min slog
b/w sets, 1.5 mile cd
Track 100%/full 4 240 3.5
5/22 4 mile run, Lift Pavement/grass 140-160 1 0 5
5/23
1.5 mile wu, 500 m fast w/ equal time rec slog, 300 m fast, 1.5 mile cd Track 175-
190/130
4 800 3.5
5/24 5 mile run, Lift Pavement/grass 140-160 1 0 5
5/25
1.5 mile wu, 2x400 @ 800 pace w/ 3 min. jog rec, 2x100 m fast w/ full rec,
1.5 mile cd
Track 175-
190/130 &
100%/full
3 1000 4
5/26 5 mile run, Lift Pavement/grass 140-160 1 0 5
5/28
1.5 mile wu, 2x400 @ 800 pace w/ 3 min. jog rec. & 2x150 m fast w/ full rec
slog, 1.5 mi cd
Track 175-
185/130
2 1100 5
5/29 Premeet or 4 mile run (for those just running finals) Track 140-150 1 200 or 0 2.5 or 4
5/30
Section 6AA Prelims or 1.5 mile wu, 2x200 @ 800 pace, 4x60 m fast 2/ full
rec slog, 1.5 mi cd
Track 190-210 or
175-180 &
5 or 2 800 or 640 3.5 or 4
Megan Smith
100%/Full
5/31 2.5 mile run or premeet (for those just running finals) Pavement/grass 140-150 1 0 or 200 2.5
6/1 Section 6AA Finals Track 190-210 5 2000 7
6/2 5 mile run-state qualifiers-all others done for season Gravel 140-160 1 0 5
6/4
1.5 mile wu, 4x300 @ 800 goal pace w/ 2 min. jog rec.
4x80 m. fast w/ walk back rec, 1 mile cd
Track 175-
190/130
3 1520 4
6/5 4 mile run Pavement/grass 150-160 1 0 4
6/6
1.5 mile wu, 1x300 @ 800 pace, 3x150 fast all w/ full rec, 1 mile cd Track 175-
190/130
2 750 3
6/7
Premeet-for those running prelims or 3 mile easy run-for those not running
prelims
Track or
Pavement/grass
140-150 1 200 or 0 2.5 or 3
6/8
State Prelims or premeet-for those not running prelims Track 190-210 or
140-150
5 or 1 800 or 0 5 or 2.5
6/9 State Finals Track 190-210 5 2000 7
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