Methacton Distance Runners

2 Week Workout Cycle

Monday 1/30 through Sunday 2/12/17

Mon. Jan.29 12 Min. WU, D-Flex.,LD- 2x600,200,400,200,200 @VO2P w/1:30 R,5 Min. R, 4x200 @28-30 w/2:00 R, 12 Min. CD, DF,WR

Tue. Jan.30 5 Mi. @ ATP, D-Flex, Core MD-Meet WU, 2x200,150,200,150,200@27/19 w/2/4 R, 4x400@75 w/1:30R, 5 laps turf

Wed. Jan.31 12Min. WU, 3 x 1Mile @TP w/1 Min. R, 12Min CD, DF, WR

Thu. Feb.1 5 M @R, 5 x 100m Striders, Core, MD- 6 x 300 @ 42-44 w/2:00 R, 4 Min R, 4 x 400 @72 w/1 Min. R

Fri. Feb.2 12 Min. WU, D-Flex, 2 x (4 x 400) @ VO2, @72-74 w/1:30/4 R, 1 x 4 x 400 cut-downs w/2 min R,

Sat. Feb.3 Recovery Day

Sun. Feb.4 60-70 Min. LSD

Mon. Feb .5 12 Min. WU, D-Flex, 2 x (5x300) @48-50 w/1:30/4 Min. R, 10 Min WD Turf, DF, WR

MD- 4 x 150 Start Sim, w/2:00R, 4 Min. R, 4 x150@ 18 w/2:00, 3:00R, 4x400@73 w/1:00R, 10 Min. WD Turf, DF, WR

Tue. Feb.6 5 Mi @ATP, 5 x 100 Striders, DF, Core

Wed. Feb.7 12 Min. WU, 1 x 2 Mile, 1 x 1 Mile @TP w/1Min. Rec., Extended CD, D-Flex, WR

800-4 x 300 @42-44 w/2:30 R, 2:30R, 2x1200 @TP w/1:30 R, 250R, 150@95%

Thu. Feb.8 5 M @AT-SS, 4 x 150 accel. , DF

Fri. Feb.9 10 Min WU, D-Flex, 10 x 2/1 Fartlek- fast (mile pace )/easy, Extended WD, Stretch, Core or Pre-Meet

Sat. Feb.10 Compete @ Lehigh (Track Carnival) or Recovery

Sun. Feb.11 60-70 Min. LSD

Any questions contact Coach Catania at or call 610-551-6147

Training Pace

Based on vVO2 Max Pace

3K PR 3200@3KP vVO2 Max Tempo (TP-85-90 vVO2 Max) Steady State (SS-80-70% vVO2 Max) Aerobic Threshold (AT-70%-65% vVO2 Max)

11:15 12:00 6:00 6:36-6:54 7:12-7:48 7:48-8:06

11:10 11:55 5:57 6:33-6:51 7:09-7:45 7:45-8:03

11:00 11:44 5:52 6:27-6:45 7:03-7:38 7:38-7:55

10:50 11:34 5:47 6:22-6:39 6:57-7:31 7:31-7:49

10:40 11:23 5:42 6:16-6:33 6:51-7:23 7:23-7:42

10:30 11:12 5:36 6:10-6:26 6:43-7:16 7:16-7:34

10:20 11:02 5:31 6:04-6:21 6:37-7:10 7:10-7:27

10:10 10:51 5:26 5:59-6:15 6:31-7:04 7:04-7:20

10:00 10:40 5:20 5:52-6:08 6:24-6:56 6:56-7:12

9:50 10:30 5:15 5:47-6:02 6:18-6:50 6:50-7:05

9:40 10:19 5:10 5:41-5:57 6:12-6:43 6:43-7:00

9:30 10:08 5:04 5:35-5:50 6:05-6:35 6:35-6:53

9:20 9:57 4:58 5:29-5:43 5:59-6:29 6:28-6:45

9:10 9:46 4:53 5:24-5:39 5:53-6:23 6:23-6:37

9:00 9:36 4:48 5:17-5:31 5:46-6:14 6:14-6:29

8:50 9:25 4:42 5:10-5:24 5:38-6:07 6:07-6:21

8:40 9:15 4:37 5:05-5:19 5:32-6:00 6:00-6:14

8:30 9:04 4:32 4:59-5:13 5:26-5:54 5:54-6:07

8:20 8:53 4:26 4:53-5:06 5:19-5:46 5:46-5:59