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Dynamic Yoga
Rest
Run for
Rest
1-7
at 9min/mi
at 9 min/mi
5 minutes of
miles at 9
one mile at
Mesocycle:
(medium
min/mi
9 min/mi
Month One
intensity)
25 lunges (each
(medium
(preparation)
leg)
stretching, sun
Intensity)
Microcycle:
5 minutes (each
25 calf raises
salutations (see
25 lunges
Week One
side)
30 squats
(each leg)
of document)
25 calf
Mesocycle/Microsycle
raises
30 squats
Date Range:
rest
Interval
rest
Dynamic
Run for
rest
Run for
Days 8-14
threshold repeat:
Yoga
one mile
1.5 miles
Mesocycle:
5 minutes of
at
at
Month one
savasana
9min/mi
9min/mi
(preparation)
1 min at 8 min/mi
before and
(medium
(medium
Microcycle:
Repeat 6 times
after. Basic
intensity)
intensity
Week two
High intensity
stretching,
Foam roll
sun
legs for 5
Foam
salutations
minutes
roll legs
20 minutes
(each
for 5
side)
minutes
(each
Run for
Strength
side)
Run for
miles at
1.5 miles
training:
one mile
9min/mi
at
35 lunges
at
15-21
at 9min/mi
30 minutes
Mesocycle:
(medium
rest
Month one
intensity)
(medium
9min/mi
35 squats
9min/mi
(preparation)
intensity)
(medium
35 bicep
(medium
Microcycle:
5 minutes (each
intensity)
curls
intensity
Week three
side)
for 5 minutes
Foam roll
35 triceps
25 lunges
(each side)
legs for 5
curls
Foam
25 squats
25 lunges
minutes
35 calf
roll legs
25 squats
(each
raises
for 5
rest
side)
minutes
25 lunges
(each
25 squats
Yoga for
Run a 5K
side)
rest
Date Range:
Days 22-28
at 9min/mi
9min/mi (medium
miles at
35
(time trial
Mesocycle:
(medium
intensity)
9min/mi
minutes
for race.
Moth one
intensity)
(medium
Record
(preparation)
5 minutes (each
intensity)
your time
Microcycle:
5 minutes (each
side)
Foam roll
Week four
side)
25 lunges
legs for 5
25 lunges
25 squats
minutes
25 squats
(each side)
25 lunges
25 squats
yoga
Date Range:
Strength training:
Interval,
Run for 2
rest
Run for
29-35
9min/mi (medium
50 lunges
threshold
miles at
2 miles
Mesocycle:
intensity)
50 squats
repeat Interval
9min/mi
at
Month two
50 bicep curls
threshold
(medium
9min/mi
build
(5lb)
repeat:
intensity)
(medium
Microcycle:
50 triceps curls
intensity
Week one
(5lb)
9 min/mi, run
50 calf raises
for 3 min at 8
Foam
min/mi
roll legs
Repeat 6 times
for 5
High intensity
minutes
(each
side)
25
lunges
25
Date Range:
Strength training:
36-42
50 lunges
Mesocycle:
Strength
walk for
at 9 min/mi then
training:
one
one mile
50 squats
50 lunges
minute
at 9
Month two
50 bicep curls
50 squats
then run
min/mi
build
50 triceps curls
50 bicep
for 6
then run
Microcycle:
50 calf raises
curls(5lb)
minutes
one mile
(high intensity)
50 triceps
and repeat
at 9:30
curls
4 times
per mile,
(5lbs)
(low
then run
50 calf raises
intensity)
the last
Week 2
rest
rest
squats
Run for
mile at 9
min per
mile
(high
intensity
Date Range:
Strength training:
Strength
43-49
50 lunges
mile at 9
training:
one mile at
Mesocycle:
50 squats
50 lunges
9 min/mi
Month two
50 bicep curls
50 squats
then run
build
50 triceps curls
50 bicep
one mile at
Microcycle:
50 calf raises
curls
9:30 per
at 9 min per
50 triceps
mile, then
mile
curls
(high intensity)
50 calf raises
mile at 9
Week three
rest
rest
Run for
min per
)
rest
mile
(high
Run for 2.5 miles
Strength training:
50-56
at 9 min/mi
50 lunges
miles at 9
miles at 9
(time trial
Mesocycle:
50 squats
min/mile
min/mile, run
for race.)
Month two
minutes
50 bicep curls
Medium
Record
build
Medium intensity
50 triceps curls
intensity
at 9:30 min
your time
Microcycle:
50 calf raises
rest
intensity)
Run a 5K
Date Range:
rest
per mile
Week four
Date Range:
Strength training:
57-63
50 lunges
at 9 min/mile
miles at 9
Mesocycle:
50 squats
Medium intensity
min/mi
Month three
50 bicep curls
Medium
lunges
competition
50 triceps curls
intensity
50
Microcycle:
50 calf raises
Week one
rest
Strength
miles at 9
miles at 9
training:
min/mile
min/mi
50
squats
50 bicep
curls
50
triceps
curls
50 calf
Date Range:
64-70
at 9 min/mi
rest
rest
raises
Dynamic
Interval
Strength
Run for
threshold
training:
3.1 miles
yoga for
Mesocycle:
repeat:
50 lunges
at 9
40
Month three
50 squats
min/mi
minutes
competition
9 min/mi, run
50 bicep
Microcycle:
for 5 min at 8
curls
Week two
min/mi
50 triceps
Repeat 5 times
curls
High intensity
50 calf raises
Date Range:
71-77
Mesocycle:
Dynamic
Run for
at 9 min/mi
miles at 9
yoga for 40
3.1 miles
two
Medium intensity
min/mi
minutes
at 9
miles at
Month three
min/mi
9 min/mi
competition
Medium
(med
Microcycle:
intensity
intensity
rest
)
rest
Week three
Date Range:
Run a 5K (time
78-84
Mesocycle:
rest
Jog for 20
Strength
minutes at 9
training:
3.1 miles
min/mi low
50 lunges
at 9
intensity
50 squats
min/mi
competition
50 bicep
Medium
Microcycle:
curls
intensity
Week four
50 triceps
Month three
rest
rest
curls
50 calf raises
Run for
Run for
Date Range:
85-92
Mesocycle:
rest
Strength
Jog for 20
at 9 min/mi
miles at 9
training:
minutes at
Medium intensity
min/mi
50 lunges
9 min/mi
Month three
Medium
50 squats
low
competition
intensity
50 bicep
intensity
Microcycle:
curls
Last week!
50 triceps
rest
Race
Day!
curls
50 calf raises
Self-assessment:
Communication student sets the standard for good quality. There should be one set standard for all students in class. Strive for
quality in self-assessment. Did it help you understand the material? Is this a workout you would recommend for others? What are
qualities in your workout that would make it usable for others? Do not include yes and no answers.
Overall, I believe that this activity was a good tool to help us understand what a training plan should look like and how it will help us
reach our fitness goals. Not only did we make weekly or short term fitness goals to improve a little each week, we created an overall
plan which will help us reach long term goals over a series of months. This is a good thing to think about, even beyond fitness. In
order to improve yourself in all areas of life you must create a plan and be willing to stick to the plan to improve. I would recommend
this workout to other people who have similar workout goals to me and are not extremely athletic. Although my goal was small, it was
definitely doable. I would recommend this to someone who has been running for a short period of time but would now like to improve
their time because this plan is not extremely challenging, but still takes commitment. A good quality in a workout plan is that it isnt
limited by equipment. That is why running is a great activity- you dont need any fancy equipment. You just need some good shoes
and determination. Even the strength training portion of this plan, which could require dumbbells or weights of some kind, could be
substituted with soup cans or other objects. I think I did a very good job in building the intensity of weekly workouts in order to see
better results/ times as I progressed through the plan. I also incorporated strength training and yoga throughout the training program
which represents nonlinear periodization which can help prevent injury. I also decreased the intensity of the workouts before the race
in my last mesocycle which will help me recover before the race with will improve my times on the actual day of the race.
Yoga Examples: (good for stretching in between running days and maintaining flexibility)