Goal for 3 month macrocycle: To increase overall health and weigh bearing strength.

_____________________________________________________________ Measure of Intensity: Target Heart Zone and VO2 output (Maximum output = 45 ml/kg/min)

Running Periodization (___Linear or _#__ Non-Linear)

Monday

Tuesday

Wednesday

Thur sday

Friday

Saturday

Sunday

Date Range:1/11/7 Mesocycle: Preperation for cardio Microcycle:4

1 Mile <15mins Target Heart rate: 172203(Maximum heart rate) 1 mile walking cool down period

Rest

1 mile >13 mins Heart rate: 172-203 Walking >10 mins Running .5 Miles 100 percent Max heart rate (172-203)

Rest

1 mile <20 mins Heart Rate: 140-160 15 minutes walk Heart Rate 100-120

Rest

25 minute walk

Heart rate: 90-1

Date Range:1-7 1/14 Mesocycle: Preperation for cardio Microcycle: 4

2 miles under 30 minutes Heart Rate: 170203 .5 mile walking Heart Rate: 80120

Rest

Rest

1 mile under 15 minutes Heart rate: 170203 1 mile power walking V02 output at 27 kg/ml/mi n or 60 percent

2 miles under 30 minutes V02 at maximum output or 45 ml/kg/min .25 mile walking Heart rate (100-130)

Rest

3 miles walking terrain

vO2 ouput at 50 ml/kg/min

Date Range: 1/15- Rest 1/21 Mesocycle: Preperation for

2 miles running Vo2 at maximum 5 minutes walking 40 percent maximum v02 output 1 mile running 80 percent vO2 ouput or 36 ml/kg/min

Rest

Rest

3 mile running VO2 output at 80% or 36 ml/kg/min .5 mile walking VO2 output at 30 percent or or 14 ml/kg/min

4 miles walking dogs on Bridal Trail 45 minutes- 1 hour VO2 output: 40 percent or 18 ml/kg/min

1 mile walking 20 minutes V02 output- 30 ml/kg/min

Heart Rate(90-1 1 mile running 15 minutes

cardio Microcycle: 4 Date Range:1/221/29 Mesocycle: Cardiovascular

VO2 output: 70 ml/kg/min

Heart Rate- 140

Rest

20 minute kettlebell cardio exercise includes these workouts (Kettlebell swing, Turkish Get up and Goblin squat) V02 at 65-75% or 35 ml/kg/min Heart Rate 130-150 Walk dogs 25 minutes, 1 mile

Rest

1 mile running >15 minutes 60% VO2 output or 28 ml/kg/mi n 2.5 miles walk dogs 45 minutes V02 at 50% or 28 ml/kg/mi

1 mile walking dogs 20 minutes 40% VO2 output 1 mile Running >13minutes VO2 at 80% or 38 ml/kg/min 25 minute kettlbell session Excercises include goblin squat, kettlebell swing, shoulder press, bicep curl)

Rest

1 mile walking 20 minutes

Heart Rate 100-

30 minute Kettl

vO2 output 80%

Excercises: (Go

Shoulder press,

Kettlebell swing

Microcycle: 4

VO2 at 30% maximum or 14 ml/kg/min

Lunges, Calf Ra

2 miles walking Park

Heart Rate at M

130, hiking up h VO2 output 70 ml./kg/.min

n Heart Rate 110-130

Date Range:1/302/6 Mesocycle: Cardiovascular strength

2 miles walking dogs on Bridal Trail 45 minutes VO2 output 40% or 25 ml.kg/min Heart Rate: 90110 60 minutes

Rest

60 minute High intensity weight lifting (Military press, dip, squat, dead lift, reverse bent over row) VO2 output 95% or 42 ml/kg/min Heart Rate 170-203 1 Mile Walking dogs 20 minutes V02 output 40% or 20ml/kg/min Heart Rate- 100-120

Rest

Rest

60 minute medium intensity workout routine (Shoulder press, dumbbell flyes, squat, deadlift, trap machines, bent over row, weight addled pushups,. Pull ups) VO2 output 70% or 34ml/kg/min Heart Rate: 140-170

3 mile walk Bri 45 minutes

VO2 ouput 40%

Heart Rate 11

30 minute kettle

VO2 output 60%

(kettlebell rows

goblin squats, lu

Microcycle: 4

Weight lifting at medium/high intensity VO2 output at 90 % or 40 ml/kg/min 15 minute jog 60% V02 or 30 ml/kg/kg/min

shoulder presse eights) 20 minute jog 60% VO2 max or 30ml.kg.min 130-150 ml/kg/min

Date Range: 2/72/14 Mesocycle:

60 minute intense weight lifting (bench press, squats, trap machines and pullys, pushups, bicep curls, deadlifts, pull ups, bicep flyes, chest pullups) 80-80% VO2 20 minutes Bowflex workout (Chest workout, leg extension calf excercises) 60% VO2 output Kettlebell workout 20 minutes (Calf raises, shoulder presses, lunges, goblin

Rest

60 minute Bowflex routine (Chest, Overhead press extension, arm, leg extension) VO2 output 75% 30 minute Kettlebell workout (curl, plank, shoulder press, goblin squats, kettlebell row, kettlebell clean and press, calf raises) 80%VO2 output

Rest

Rest

45 minute moderate weight lifting exercise (Pull Up, Trap pulleys, pushups, bicep curls, squars) VO2 output 70% 2 mile walk with dogs VO2 ouput 30%

60 minute inten

routine (bench p flyes, shoulder rows) 95%VO2

Bowflex 60 min

(Chest, overhea 75% VO2

Microcycle:4

squats, figure eights,) VO2 level 50-60%

Date Range: 2/15- Rest 2/22 Mesocycle: Cardio Vascular strength Microcycle: 4
( Rest)

2 Mile walk with Dogs 45 minutes vO2-50% Heart Rate- 100-120 10 minute Jog VO2- 60% or 28 ml/kg/min Heart Rate- 100-120 3 mile Bridal trail walk with dogs

Rest

Rest

2 mile walk on Bridal trail with dogs 30 minutes vO2- 50% or 23 ml/kg/min Heart Rate-100-115

1 mile walk wit 20 minutes

vO2- 40% or 19

vO2- 50% or 23ml/kg/min

Heart Rate- 90-

Date Range:2/23Weight lifting

Rest
intense workout 60 minutes

2 mile run 25 minutes vO2 output- 80% Heart Rate 160-180 Kettlebell cardio 20 minutes ( aerobic exercise) vO2 ouput- 70% or 30 ml/kg/min

rest

rest

3 mile jog 35 minutes vO2 output- 75% or 35 ml./kg/min Heart rate 160-175 Weightlifting moderate routine 25 minutes vO2 output- 65% or 26ml/kg/min Heart Rate- 140-160

2 mile jog 35 minutes

2/30 Mesocycle: cardio vascular strength Microcycle:4

V02 output 75%

Heart Rate:160-

vO2- 80% or 40 ml/kg/min

Heart Rate- 170190

1 mile walk with dogs 20 minutes vO2- 50% or 23 ml/kg/min

Kettebell cardio workout 60 minutes (kettlebell swings, goblin squats)

vO2 output- 80% or 35ml/kg/min

Heart Rate: 140160

Date Range: 2/31-

Interval Cardio Workout

Rest

2 mile run 45 minutes V02 output 50% or

Rest

2 mile jog up large hill route 35 mins

3 Mile Walk on Bridal Trail with Dog

Rest

3/06 Mesocycle: Cardio Vascular Strength Microcycle:

consisting of the following 3x400m at VO2 at 80% or 35ml/kg/min

23ml/kg/min Heart Rate: 100-115 bpm Walk with dogs 1 mile 15-20 mins

V02 output: 80% or 35ml/kg/min Heart Rate: 175-200 bpm Moderate kettlebell workout (Bell swings, dips, crunches, goblin squats)

Heart Rate:120140bpm Moderate Interval training: 3x200m V02 ouput:60% or 20 ml/kg/min

Rest:Walk 50 m in between 2nd and 3rd interval 5x100m at V02 80% Rest: 25m walk in between reps

Heart Rate: Near rest 6080bpm

Date Range: 3/07-3/14 Mesocycle: V02 improvement Microcycle: 4

2 Miles Threshold Pace 8:36 V02 at 90% or 45 ml/kg/min Moderate Kettlebell Exercise V02 at 80% or

2 miles walking dogs on Bridal Trail 45 minutes V O2 output 40% or 25 ml.kg/min Heart Rate: 90-110 60 minutes Weight lifting at medium/high intensity VO2 output at 90 % or 40 ml/kg/min

1 mile walking dogs 20 minutes 40% V O2 output 1 mile Running >13minutes VO2 at 80% or 38 ml/kg/min 25 minute kettlbell session Excercises include goblin

Rest

Rest

2 mile run 25 minutes v O2 output- 80% Heart Rate 160-180 Kettlebell cardio workout 20 minutes ( aerobic exercise) vO2 ouput- 70% or 30

Rest

35ml/kg/min

squat, kettlebell swing, shoulder press, bicep curl)

ml/kg/min 1 mile walk with dogs 20 minutes vO2- 50% or 23 ml/kg/min

Date Range:3/143/21 Mesocycle: Cool down Microcycle:4

Rest

20 minute kettlebell cardio exercise includes these workouts (Kettle bell swing, Turkish Get up and Goblin squat) V02 at 65-75% or 35 ml/kg/min Heart Rate 130-150 Walk dogs 25 minutes, 1 mile VO2 at 30% maximum or 14 ml/kg/min

1 mile walking dogs 20 minutes Heart Rate 100-120 30 minute Kettlebell session vO2 output 80% or 36 ml/kg/min Excercises: (Goblin Squat, Shoulder press, Bicep Curl, Kettlebell swing, Abdominal Curl, Lunges, Calf Raises) 2 miles walking dogs at Glenn Park Heart Rate at Moderate or 110-130, hiking up hilly terrain VO2 output 70 percent or 35 ml./kg/.min

Rest

1 mile run 15 minutes Heart Rate: 140-160 v02- 60-75% or 20-25 ml/kg/min 15 minutes walk Heart Rate 100-120

2 miles walking dogs on Bridal Trail 45 minutes VO2 output 40% or 25 ml.kg/min Heart Rate: 90-110 60 minutes Weight lifting at medium/high intensity VO2 output at 90 % or 40 ml/kg/min 15 minute jog 60% V02 or 30 ml/kg/kg/min

Rest

Date Range:3/213/28 Mesocycle: Cool Down Microcycle:

Rest

Rest

1 mile walking dogs 20 minutes 40% VO2 output 1 mile Running >13minutes VO2 at 80% or 38 ml/kg/min

Rest

3 mile running VO2 output at 80% or 36 ml/kg/min .5 mile walking VO2 output at 30 percent or or 14 ml/kg/min

20 minutes Bowflex workout (Chest workout, leg extension calf excercises) 60% VO2 output Kettlebell workout 20 minutes (Calf raises, shoulder presses, lunges, goblin squats, figure eights,) VO2 level 50-60%

25 minute walk

Heart rate: 90-1