Goal for 3 month macrocycle: To be able to participate in a triathlon and place in the top 100.

Measure of Intensity: Heart Rate and VDOT

Week & Mesocycle/Microsycle

Monday 1 month reparation !0 min po"er "alk #1 mile$

%ntensity 1&'.( )1*1.*bpm

Running Periodization (_X_Linear or ___ Non Linear! "uesday #ednesday "hursday $riday 1 month reparation !0)!+ min po"er "alk #1 mile$
%ntensity 1&'.( )1*1.*bpm

%aturday

%unday 1 month reparation ,0 min po"er "alk #1.+ miles$

%ntensity 1&'.( )1*1.*bpm 1 Month bpm

&ate Range: Mesocycle: Microcycle:

&'( )$$

&'( )$$

1 month reparation &'( )$$ !+),0 min po"er "alk #1.+ miles$
%ntensity 1&'.( )1*1.*bpm

&ate Range: Mesocycle: Microcycle:

1 Month

1 Month

1 Month

reparation
!0)!+ min -o. #1 mile$ %ntensity1*1.* ) 1'+.&bpm 1 Month

&'( )$$

reparation !+),0 min -o. #1.+ miles$

%ntensity 1*1.* ) 1'+.&bpm 1 Month

&'( )$$

reparation ,0 min -o. #! miles$

%ntensity1*1.* ) 1'+.&bpm 1 Month

&'( )$$

reparation ,0 min -o. #! miles$

1*1.* ) 1'+.&bpm 1 Month

&ate Range: Mesocycle: Microcycle:

reparation !0)!+ min -o. "ith inclination #1 mile$

%ntensity/ 1*1.* ) 1'+.&bpm

&'( )$$

reparation &'( )$$ !+),0 min -o. "ith inclination #1.+ miles$
%ntensity/ 1*1.* ) 1'+.&bpm

reparation !+),0 min -o. "ith inclination #! miles$

%ntensity1*1.* ) 1'+.&bpm

&'( )$$

reparation ,0 min -o. "ith inclination #!.+ miles$

%ntensity/ 1*1.* ) 1'+.&bpm

&ate Range: Mesocycle: Microcycle:

1 Month reparation/base &'( )$$ %nter0al/ 1!/0( 1 &00m at ,/0&/&00m "ith &00m restin. -o. period bet"een each inter0al. There are a total o2 & inter0als. %ntensity/ VDOT) !1.* !nd Month Transition &'( )$$ 5print 2or ! min4 ! times #at least 1/& o2 a mile$ , times a day %ntensity/ 1'+.&)
1(6.! bpm

1 Month reparation/base Repeat Worko3t/ 1!/0( 1 &00m at ,/0!/&00m "ith &00m restin. -o. period bet"een each repetition. Repeat & times. %ntensity/ VDOT) !1.*

&'( )$$

1 Month reparation/base Threshold Worko3t/ 1!/0( 1 &00m at ,/1'/&00m "ith &00m reco0ery -o. period. Repeat & times "ith increased intensity. %ntensity/ VDOT) !1.* !nd Month Transition 5print 2or ! mins4 & times #at least hal2 a mile$ , times a day %ntensity/ 1'+.&)
1(6.! bpm

&'( )$$

1 Month reparation/ba se +k4 establish base time VDOT) !1.*

&ate Range: Mesocycle: Microcycle:

!nd Month Transition 5print 2or ! mins4 , times #at least 7 o2 a mile$ , times a day %ntensity/ 1'+.&)
1(6.! bpm

&'( )$$

&'( )$$

!nd Month Transition 5print 2or & mins4 t"o times. #at least hal2 a mile$ , times a day %ntensity/
1'+.&) 1(6.! bpm

&ate Range: Mesocycle: Microcycle:

!nd Month Transition 5print 2or & mins4 & times #8t least hal2 a mile$ , times a

&'( )$$

!nd Month Transition &'( )$$ 5print 2or + mins4 ! times #8t least hal2 a mile$ , times a day

!nd Month Transition

5print 2or + mins4 , times. #8t least hal2 a mile$ , times a

&'( )$$

!nd Month Transition 5print 2or + mins4 + times. #8t least 9 o2 a mile$

day %ntensity/ 1'+.&)

1(6.! bpm

%ntensity/ 1'+.&)
1(6.! bpm

day

%ntensity/ 1'+.&)
1(6.! bpm

, times a dat %ntensity/

1'+.&) 1(6.! bpm

&ate Range: Mesocycle: Microcycle:

!nd Month Transition 5print 2or ( mins4 ! times. #8t :east 9 a mile$ T"ice a day %ntensity/ 1'+.&)
1(6.! bpm

&'( )$$

!nd Month Transition

5print 2or 10 mins4 ! times #8t least 9 a mile$

&'( )$$

T"ice a day %ntensity/ 1'+.&)

1(6.! bpm

!nd Month &'( )$$ Transition 5print hal2 a mile #;nder 10 min3tes$ T"ice a day %ntensity/ 1'+.&)
1(6.! bpm

!nd Month Transition 5print a mile

#;nder 1! min3tes.$

%ntensity/
1'+.&) 1(6.! bpm

&ate Range: Mesocycle: Microcycle:

!nd Month Transition &'( )$$ %nter0al/ 1!/0( 1 &00m at ,/0&/&00m "ith &00m restin. -o. period bet"een each inter0al. There are a total o2 & inter0als. %ntensity/ VDOT) !1.*

!nd Month Transition Repeat Worko3t/ 1!/0( 1 &00m at ,/0!/&00m "ith &00m restin. -o. period bet"een each repetition. Repeat & times. %ntensity/ VDOT) !1.*

&'( )$$

!nd Month Transition Threshold Worko3t/ 1!/0( 1 &00m at ,/1'/&00m "ith &00m reco0ery -o. period. Repeat & times "ith increased intensity. %ntensity/ VDOT) !1.*

&'( )$$

!nd Month Transition One Mile Time Trial VDOT )!1.*

&ate Range: Mesocycle: Microcycle:

,rd Month <3ild/=ompetiti on ,0 min -o. #at least 1.+ miles$

%ntensity/ 1*1.* ) 1'+.&bpm

&'( )$$

,rd Month <3ild/=ompetition &'( )$$ &+ min -o. #at least ! miles$ %ntensity/
1*1.* ) 1'+.&bpm

,rd Month <3ild/=ompetiti on +0 min -o. #at least ! miles$

&'( )$$

,rd Month <3ild/=ompet ition 1 ho3r -o. #at least !.+ miles$
%ntensity/ 1*1.* ) 1'+.&bpm

&ate Range: Mesocycle: Microcycle:

,rd Month <3ild/=ompetiti on ,0 -o. on inclination #at least 1 mile$

%ntensity/ 1*1.* ) 1'+.&bpm

&'( )$$

,rd Month <3ild/=ompetition &'( )$$ &+ min -o. #at least 1.+ miles$ %ntensity/
1*1.* ) 1'+.&bpm

,rd Month <3ild/=ompetiti on +0 min -o. #at least ! miles$

%ntensity/ 1*1.* ) 1'+.&bpm

&'( )$$

,rd Month <3ild/=ompet ition 1 ho3r -o. on inclination #at last !.+ miles$
%ntensity/ 1*1.* ) 1'+.&bpm

&ate Range: Mesocycle: Microcycle:

,rd Month <3ild/=ompetiti &'( )$$ on Transition %nter0al/ 1!/0( 1 &00m at ,/0&/&00m "ith &00m restin. -o. period bet"een each inter0al. There

,rd Month <3ild/=ompetition Repeat Worko3t/ 1!/0( 1 &00m at ,/0!/&00m "ith &00m restin. -o. period bet"een each repetition. Repeat & times. %ntensity/ VDOT) !1.

&'( )$$

,rd Month <3ild/=ompetiti on Threshold Worko3t/ 1!/0( 1 &00m at ,/1'/&00m "ith &00m reco0ery -o. period. Repeat & times "ith increased

&'( )$$

,rd Month <3ild/=ompet ition One Mile Time Trial VDOT !1.*

are a total o2 & inter0als. %ntensity/ VDOT) !1.* &ate Range: Mesocycle: Microcycle: ,rd Month Taper/ eek !0),0 min po"er "alk #at least a mile$
%ntensity 1&'.( )1*1.*bpm

intensity. %ntensity/ VDOT) !1.* ,rd Month Taper/ eek ,0)&0 min po"er "alk #at least a mile$ %ntensity
1&'.( )1*1.*bpm

&'( )$$

&'( )$$

,rd Month Taper/Rest !0 min -o. #at least a mile$

%ntensity1*1.* ) 1'+.&bpm

&'( )$$

,rd Month Taper/Rest !+),0 min -o. #at least a mile$

%ntensity1*1.* ) 1'+.&bpm

&ate Range: Mesocycle: Microcycle:

1 Week Transition ! min sprint4 t"o times #at least a 2ootball 2ield len.th$ %ntensity/ 1'+.&)
1(6.! bpm

&'( )$$

1 Week Transition , min sprint #at least a 2ootball 2ield len.th$ %ntensity/ 1'+.&)
1(6.! bpm

&'( )$$

1 Week Transition ,0 min -o. #at least a mile$

%ntensity1*1.* ) 1'+.&bpm

&'( )$$

1 Week R8=> D8?