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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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