The Master's Plan

Fitness '97, February 1997


The Master's Plan


WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
1 off MAF RW
20min
TW
45min
(bike)
RW
20min
EW
90min
(bike)
EW
30min
2 off TW
30min
RW
20min
TW
50min
(bike)
RW
20min
EW
90min
(bike)
EW
35min
3 off TW
35min
RW
20min
TW
60min
(bike)
RW
20min
EW
2:00
(bike)
EW
40min
4 off TW
40min
RW
20min
TW
60min
RW
20min
EW
2:15
(bike)
EW
45min
5 off MAF RW
20min
TW
65min
(bike)
RW
20min
EW
2:30
(bike)
EW
50min
6 off TW
45min
RW
20min
TW
70min
RW
20min
EW
2:40
(bike)
EW
55min
7 off TW
45min
RW
20min
TW
75min
(bike)
RW
20min
EW
2:50
(bike)
EW
60min
8 off TW
50min
RW
20min
TW
80min
(bike)
RW
20min
EW
3:00
(bike)
EW
65min
9 off MAF RW
20min
TW
85min
(bike)
RW
20min
EW
3:15
(bike)
EW
70min
10 off TW
50min
RW
20min
TW
90min
(bike)
RW
20min
EW
3:30
(bike)
EW
75min
11 MAF SW
4x100ES
8x400^
TW
50min
TW
90min
(bike)
RW
20min
EW
4:00
(bike)
EW
90min
12 off SW
4x100ES
8x400^
TW
75min
(bike)
RW
20min
SW
4x100ES
10x400^
EW
3:00
(bike)
EW
75min
13 off SW
4x100ES
10x400^
TW
60min
(bike)
RW
20min
SW
4x100ES
4x1,000^;
2x800^;
3x400^
EW
90min
(bike)
EW
45min
14 off SW
4x100ES
12x400^
TW
50min
(bike)
RW
20min
SW
4x100ES
4x1,000^;
2x800^;
3x400^
EW
90min
(bike)
EW
45min
15 off SW*
4x200ES
6x400
TW
40min
(bike)
RW
20min
SW*
S&C
(2miles)
EW
60min
(bike)
EW
45min
16 off RW
20min
SW*
10x100ES
TW
30min
(bike)
off RW
20min
RACE
TW = tempo aerobic workout; RW = recovery aerobic workout; EW = endurance aerobic workout; SW = speed workout; MAF = maximum aerobic function test; ES = easy strides; S&C = straights and curves; ^= high-intensity conditioning; * = reduced intensity

Copyright 1997, Outside magazine

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