Middle-Distance Master Calendar - Megan Smith · 2018-09-07 · Megan Smith Middle-Distance Master Calendar January Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday Average

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




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




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




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




4 1 Spring Break Off

2 Spring Break CLC

3 Spring Break Aerobic



6 Spring Break CLC


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




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




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






Megan Smith








1/3 4 mile steady state Runner’s choice 160-170 2 6436 4










1/15 8.5 mile run Runner’s choice 150-160 2 0 8.5


Megan Smith




1/20 5.5 mile steady state Runner’s choice 160-170 2 8852 5



1/24 1.5 mile wu, 18 min progressive run, 1.5 mile cd Pavement or

gravel/dirt

170-180 3 4000 5.5


1/26 4.5 mile run, Lift Runner’s choice 140-160 1 0 4.5




1/31 1.5 mile wu, 21 min progressive run, 2 mile cd Pavement or

gravel/dirt

160-175 3 7450 6



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


Megan Smith


2/7 1.5 mile wu, 24 min progressive run, 1.5 mile cd Pavement or

gravel/dirt

170-180 3 5400 6.5



2/10 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



2/14 1.5 mile wu, 15 min AT run, 1.75 mile cd Pavement or

gravel/dirt

160-175 3 3600 5.5



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




gravel/dirt

160-175 3 4200 5.5



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




gravel/dirt

160-175 3 5000 6



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


190/130

4 2550 6.5



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


190/140

4 2550 5.5




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


3/21

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


3/30 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


4/4

1 mile. wu run, 30 min. progressive run, 1 mile c.d. run

Pavement 160-175 3 7400 7


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


4/9

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


4/11

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


4/16

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


4/18

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


4/23

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


4/25

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


4/27 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


5/2

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


5/9

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


5/23

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


5/25

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


5/28

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


6/6

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

Documents

Middle-Distance Master Calendar - Megan Smith · 2018-09-07 · Megan Smith Middle-Distance Master Calendar January Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday Average