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Phase 3 Championship Prep Week Eight WARMUP:

April 22 – April 29 10 Minute Run & Distance Line Drills w/Dynamic

DAY WORKOUT POST RUN STRENGTH


Monday UNIONVILLE & SUN VALLEY DUAL MEET  EARLY DISMISSAL 1:30 OR
AS ANNOUNCED
AT UNIONVILLE HIGH SCHOOL
 BUSSES DEPART 1:50
 MEET STARTS 3:30
Tuesday DISTANCE:  RESISTANCE BANDS
 30 MIN EASY ACTIVE RECOVERY RUN  CORE & STRETCH/YOGA
MID-DISTANCE:
 30 MIN EASY ACTIVE RECOVERY RUN
Wednesday DISTANCE:  RESISTANCE BANDS
 10 Min Endurance Run  CORE & STRETCH/YOGA
 12-15 X 300 R Pace with 100 (2 min) walk/recovery
 10 Min Easy Warm down
MID-DISTANCE:
 WITH COACH BROWN
Thursday  15 Min Endurance  RESISTANCE BANDS
 8 X 2 Min I Pace & 1 min jog  CORE & STRETCH/YOGA
 7.5 Min Endurance
 4 X 200 R Pace & 200 Jog
 2 X 200 Fast & 200 Jog
 10 Min Easy Cool down
MID-DISTANCE: WITH COACH BROWN OR TBD
Friday DISTANCE: REVIEW LINEUP & PRE-RACE  STRETCH
 20 MINUTE EASY RUN
 2 X 400 100R/100Easy Switch Fast @Ends &
Straight – Practice Starts
 Practice Relay Exchanges with your relays
MID-DISTANCE:
o SAME AS DISTANCE
Saturday UNIONVILLE INVITATIONAL  BUSSES LEAVE @ 7:30 AM
 MEET STARTS @ 9:00 AM
AT UNIONVILLE HIGH SCHOOL

Sunday Rest & Recovery


RPE Daniels’ Pace Aerobic Description Time you Training Zone
Pace Letter Effort can spend
1 None Watching TV
2 Walking All Day
3 Jog Jg Easy Comfortable, Many
30-45% breathing a little, Hours
maybe light
sweat after a
while
4 Endurance E Light Feels good, A Few Mitochondrial
45-55% sweating a bit, Hours & Capillary
carry on
Development
conversation
without a lot of
effort
5 Marathon M A Little Hard Not as A few Same as
55-65% comfortable, Hours above &
sweating, can
Confidence
still talk relatively
easily
6 Tempo T6 Comfortably Hard Can still talk but 60 Min Eliminating
65-79% don’t really want lactic acid as it
to, regular
10k+ Race Pace builds up, less
breathing,
sweating effectively
7 Critical T7 Hard More grunting 30-40 Min Lactic Acid
Velocity CV 80-87% Aerobic than talking, System
more labored
Effort (building
breathing, full
5K-10k Race Pace sweat. tolerance)
Look forward to Start VO2 Sys
finish (low risk)
8 Interval I Very Hard Can’t talk – 100% Around 11 Aerobic
88-95% Aerobic focused on Minutes Threshold
running, very
Effort Lactic Acid
hard effort
3200 Race Pace builds quickly
VO2 System
9 Repeat R 800/1600 Race Pace Distance racing Less than VO2 Max pace
95-100% Aerobic pace, maximum 3-4 Efficiency
aerobic effort
Effort Minutes
10 Sprinting >100% Oxygen, who < 30 100%
needs oxygen?!? second Anaerobic

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