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 8×400^ |
TW 50min |
TW 90min (bike) |
RW 20min |
EW 4:00 (bike) |
EW 90min |
12 |
|
off |
SW 4x100ES 8×400^ |
TW 75min (bike) |
RW 20min |
SW 4x100ES 10×400^ |
EW 3:00 (bike) |
EW 75min |
13 |
|
off |
SW 4x100ES 10×400^ |
TW 60min (bike) |
RW 20min |
SW 4x100ES 4×1,000^; 2×800^; 3×400^ |
EW 90min (bike) |
EW 45min |
14 |
|
off |
SW 4x100ES 12×400^ |
TW 50min (bike) |
RW 20min |
SW 4x100ES 4×1,000^; 2×800^; 3×400^ |
EW 90min (bike) |
EW 45min |
15 |
|
off |
SW* 4x200ES 6×400 |
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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