Caitlin Delaney

Goal for 3 month macrocycle: Being able to successfully participate in a 5 mile race (jog the whole race at a reasonable pace)
Measure of Intensity: Heart rate and VDOT (time given in format hours:minutes:seconds and the times will seem really
weird/long because when I did my VDOT mile trial I was walking it)

Running Periodization (Linear)
Week &
Mesocycle/Microsycle
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Date Range: June
2- June 8
Mesocycle:
Preparation
Microcycle:
Intensity
(Recovery
): 161.4 -
174.3 bpm

Distance:
10 miles

Time:
3:25:53
Day Off
(Rest)

Intensity
(Recovery): 161.4
- 174.3 bpm

Distance: 15 K

Time: 3:11:30
Day Off (Rest)

Intensity
(Recovery
): 161.4 -
174.3 bpm

10 Mile
Time Trial
Day Off (Rest)

Intensity
(Recovery):
161.4 -
174.3 bpm

Distance:
15K

Time:
3:11:30
Date Range: June
9 June 15
Intensity
(Recovery
): 161.4 -
174.3 bpm

Day Off
(Rest)

Intensity
(Recovery): 161.4
- 174.3 bpm

Distance: 15 K
Day Off (Rest)

Intensity
(Recovery
): 161.4 -
174.3 bpm

Day Off (Rest)

Intensity
(Recovery):
161.4 -
174.3 bpm

Mesocycle:
Preparation
Microcycle:
Distance:
10 miles

Time:
3:25:53

Time: 3:11:30
Distance:
15 K

Time:
3:11:30
Distance:
10K

Time:
2:05:27
Date Range: June
16 June 22
Mesocycle:
Preparation
Microcycle:
Intensity
(Recovery
): 161.4 -
174.3 bpm

Distance:
15 K

Time:
3:11:30
Day Off
(Rest)

Intensity
(Recovery): 161.4
- 174.3 bpm

Repeat Training

Distance: 10 x 800
meters

Time: 9:50 per 800
meters
Day Off (Rest)

Intensity
(Recovery
): 161.4 -
174.3 bpm

Distance:
10K

Time:
2:05:27
Day Off (Rest)

Intensity
(Recovery):
161.4 -
174.3 bpm

Distance: 5
miles

Time:
1:39:45
Date Range: June
23 June 29
Mesocycle:
Preparation
Microcycle:
Intensity
(Recovery
): 161.4 -
174.3 bpm

Distance:
10K

Time:
2:05:27
Day Off
(Rest)

Intensity
(Recovery): 161.4
- 174.3 bpm

Threshold Training

Distance: 5 x 1
mile

Time: 19:12 per
mile
Day Off (Rest)

Intensity
(Recovery
): 161.4 -
174.3 bpm

Distance:
5 miles

Time:
1:39:45
Day Off (Rest)

Intensity
(Recovery):
161.4 -
174.3 bpm

Distance:
5000 meters

Time:
1:00:21
Date Range: June Intensity
(Aerobic):
174.3 -
Day Off
(Rest)

Intensity
(Aerobic): 174.3 -
187.2 bpm
Day Off (Rest)

Intensity
(Aerobic):
174.3 -
Day Off (Rest)

Intensity
(Aerobic):
174.3 -
30 July 6
Mesocycle:
Preparation
Microcycle:
187.2 bpm

Distance:
5 miles

Time:
1:39:45

Interval Training

Distance: 5 x mile

Time: 18:10 per
mile
187.2 bpm

Distance:
5000
meters

Time:
1:00:21
187.2 bpm

Distance: 2
miles

Time: 38:00
Date Range: July
7 July 13
Mesocycle:
Transition
Microcycle:
Intensity
(Aerobic):
174.3 -
187.2 bpm

Distance:
5000
meters

Time:
1:00:21
Day Off
(Rest)

Intensity
(Aerobic): 174.3 -
187.2 bpm

Distance: 2 miles

Time: 38:00
Day Off (Rest)

Intensity
(Aerobic):
174.3 -
187.2 bpm

Distance:
2 miles

Time:
38:00
Day Off (Rest)

Intensity
(Aerobic):
174.3 -
187.2 bpm

Distance: 2
miles

Time: 38:00
Date Range: July
14 July 20
Mesocycle:
Transition
Microcycle:
Intensity
(Aerobic):
174.3 -
187.2 bpm

2 Mile
Time Trial
Day Off
(Rest)

Intensity
(Aerobic): 174.3 -
187.2 bpm

Repeat Training

Distance: 10 x 400
meters

Time: 4:51 per 400
meters
Day Off (Rest)

Intensity
(Aerobic):
174.3 -
187.2 bpm

Distance:
2 miles

Time:
38:00
Day Off (Rest)

Intensity
(Aerobic):
174.3 -
187.2 bpm

Distance:
3000 meters

Time: 35:19
Date Range: July
21 July 27
Mesocycle:
Transition
Microcycle:
Intensity
(Aerobic):
174.3 -
187.2 bpm

Distance:
2 miles

Time:
38:00
Day Off
(Rest)

Intensity
(Aerobic): 174.3 -
187.2 bpm

Threshold Training

Distance: 3 x 1
mile

Time: 19:12 per
mile
Day Off (Rest)

Intensity
(Aerobic):
174.3 -
187.2 bpm

Distance:
3000
meters

Time:
35:19
Day Off (Rest)

Intensity
(Aerobic):
174.3 -
187.2 bpm

Distance:
3000 meters

Time: 35:19
Date Range: July
28 August 3
Mesocycle:
Transition
Microcycle:
Intensity
(Aerobic):
174.3 -
187.2 bpm

Distance:
3000
meters

Time:
35:19
Day Off
(Rest)

Intensity
(Aerobic): 174.3 -
187.2 bpm

Interval Training

Distance: 3 x 1000
meters

Time: 11:17 per
100 meters
Day Off (Rest)

Intensity
(Anaerobi
c): 187.2 -
200.1 bpm

Distance:
1 mile

Time:
18:26
Day Off (Rest)

Intensity
(Anaerobic)
: 187.2 -
200.1 bpm

Distance: 1
mile

Time: 18:26
Date Range:
August 4
August 10
Mesocycle:
Intensity
(Anaerobi
c): 187.2 -
200.1 bpm

Distance:
3000
meters

Day Off
(Rest)

Intensity
(Anaerobic): 187.2
- 200.1 bpm

Distance: 1 mile

Time: 18:26
Day Off (Rest)

Intensity
(Anaerobi
c): 187.2 -
200.1 bpm

Distance:
1 mile

Time:
Day Off (Rest)

Intensity
(Anaerobic)
: 187.2 -
200.1 bpm

Distance: 1
mile

Time: 18:26
Transition
Microcycle:
Time:
35:19
18:26
Date Range:
August 11
August 17
Mesocycle:
Competition
Microcycle:
Intensity
(Anaerobi
c): 187.2 -
200.1 bpm

Distance:
1 mile

Time:
18:26
Day Off
(Rest)

Intensity
(Anaerobic): 187.2
- 200.1 bpm

Repeat Training
Distance: 10 x 200
meters

Time: 2:24 per
meter
Day Off (Rest)

Intensity
(Anaerobi
c): 187.2 -
200.1 bpm

Distance:
1600
meters

Time:
18:19
Day Off (Rest)

Intensity
(Anaerobic)
: 187.2 -
200.1 bpm

Distance:
1600 meters

Time: 18:19
Date Range:
August 18
August 24
Mesocycle:
Competition
Microcycle:
Intensity
(Anaerobi
c): 187.2 -
200.1 bpm

1 Mile
Time Trial
Day Off
(Rest)

Intensity
(Anaerobic): 187.2
- 200.1 bpm

Threshold Training

Distance: 2 x 1000
meters

Time: 11:56 per
1000 meters
Day Off (Rest)

Intensity
(Anaerobi
c): 187.2 -
200.1 bpm

Distance:
1600
meters

Time:
18:19
Day Off (Rest)

Intensity
(Aerobic):
187.2 -
200.1 bpm

Distance:
1600 meters

Time: 18:19
Date Range: (Aerobic):
174.3 -
187.2 bpm
Day Off
(Rest)

(Aerobic): 174.3 -
187.2 bpm

Day Off (Rest)

Intensity
(Aerobic):
161.4 -
Day Off (Rest)

5K Race
August 24
August 30
Mesocycle:
Competition
Microcycle:

Distance:
1600
meters

Time:
18:19
Interval Training

Distance: 3 x 400
meters

Time: 4:46 per 400
meters
174.3 bpm

Distance:
1000
meters

Time:
17:07