| ANALYSIS |
| Mileage totals for the microcycle are 44-56, including one race. |
| The athlete reaches Monday well rested from the Saturday afternoon and Sunday of easy work. Monday's hill work needs to be adjusted depending upon the level of the meet on Tuesday and the individual athlete. From Tuesday through Thursday the microcycle includes 48 hours (3 workouts) without principal training elements as we have done two strong workouts on Monday and Tuesday. Thursday's grass intervals should be done with some quick overspeed phase. Saturday the AM run is at the discretion of the coach depending upon whether the team or individual is more in need of resistance or a second shorter speed workout for legspeed. |
| This microcycle allows three workouts to push endurance, three to use a speed component, and 2-3 using resistance. |
| Microcycle with Two Competitive Efforts |
Conclusions to
"Structuring the 14-Workout Week in High School Cross Country" |
| Microcycle with No Competitive Effort |
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