Goal for 3 month macrocycle: _5K at a steady pace of 9 min per mile

Measure of Intensity:by VDOT

Running Periodization (___Linear or X Non-Linear)

Week &

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Date Range: days

Run for one mile

Run for one mile

Dynamic Yoga

Run for 1.5

Rest

Run for

Rest

1-7

at 9min/mi

at 9 min/mi

5 minutes of

miles at 9

one mile at

Mesocycle:

(medium

(medium Intensity) savasana before

min/mi

9 min/mi

Month One

intensity)

25 lunges (each

and after. Basic

(medium

(preparation)

Foam roll legs for

leg)

stretching, sun

Intensity)

Microcycle:

5 minutes (each

25 calf raises

salutations (see

25 lunges

Week One

side)

30 squats

photo and end

(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:

Jog for 3 min at

5 minutes of

at

at

Month one

10min/mi, run for

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

Date Range: days

Run for 1.5 miles

Dynamic Yoga for

Run for 1.5

15-21

at 9min/mi

30 minutes

Mesocycle:

(medium

rest

Month one

intensity)

(medium

9min/mi

35 squats

9min/mi

(preparation)

Foam roll legs for

intensity)

(medium

35 bicep

(medium

Microcycle:

5 minutes (each

Foam roll legs

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

Run for 2.5

25 squats
Yoga for

Run a 5K

side)
rest

Date Range:

Run for 1.5 miles

Run for 2 miles at

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)

Foam roll legs for

(medium

Record

(preparation)

Foam roll legs for

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:

Run for 2 miles at

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

Jog for 1 min at

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:

Run for one mile

36-42

50 lunges

Mesocycle:

Strength

walk for

at 9 min/mi then

training:

one

one mile

50 squats

run one mile at

50 lunges

minute

at 9

Month two

50 bicep curls

9:30 per mile, then

50 squats

then run

min/mi

build

50 triceps curls

run the last mile at

50 bicep

for 6

then run

Microcycle:

50 calf raises

9 min per mile

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:

Run for one

Strength

43-49

50 lunges

mile at 9

training:

one mile at

Mesocycle:

50 squats

min/mi then run

50 lunges

9 min/mi

Month two

50 bicep curls

one mile at 9:30

50 squats

then run

build

50 triceps curls

per mile, then

50 bicep

one mile at

Microcycle:

50 calf raises

run the last mile

curls

9:30 per

at 9 min per

50 triceps

mile, then

mile

curls

run the last

(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:

Run for 2.5

Run for 1.5

50-56

at 9 min/mi

50 lunges

miles at 9

miles at 9

(time trial

Mesocycle:

Foam roll for 10

50 squats

min/mile

min/mile, run

for race.)

Month two

minutes

50 bicep curls

Medium

for 1.5 miles

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:

Run for 2.5 miles

Run for 3.1

Run for 2.5

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

Run for 3.1

Strength

miles at 9

miles at 9

training:

min/mile

min/mi

50

squats
50 bicep

curls
50
triceps
curls
50 calf
Date Range:

Run for 3.1 miles

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

Jog for 2 min at

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:

Run for 3.1 miles

71-77
Mesocycle:

Run for 3.1

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

trial for race.)

minutes at 9

training:

3.1 miles

Record your time

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:

Run for 3.1 miles

85-92
Mesocycle:

rest

Run for 3.1

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)