The Master's Plan

WEEK		MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
1		off	MAF	RW 20min	TW 45min (bike)	RW 20min	EW 90min (bike)	EW 30min
2		off	TW 30min	RW 20min	TW 50min (bike)	RW 20min	EW 90min (bike)	EW 35min
3		off	TW 35min	RW 20min	TW 60min (bike)	RW 20min	EW 2:00 (bike)	EW 40min
4		off	TW 40min	RW 20min	TW 60min	RW 20min	EW 2:15 (bike)	EW 45min
5		off	MAF	RW 20min	TW 65min (bike)	RW 20min	EW 2:30 (bike)	EW 50min
6		off	TW 45min	RW 20min	TW 70min	RW 20min	EW 2:40 (bike)	EW 55min
7		off	TW 45min	RW 20min	TW 75min (bike)	RW 20min	EW 2:50 (bike)	EW 60min
8		off	TW 50min	RW 20min	TW 80min (bike)	RW 20min	EW 3:00 (bike)	EW 65min
9		off	MAF	RW 20min	TW 85min (bike)	RW 20min	EW 3:15 (bike)	EW 70min
10		off	TW 50min	RW 20min	TW 90min (bike)	RW 20min	EW 3:30 (bike)	EW 75min
11		MAF	SW 4x100ES 8x400^	TW 50min	TW 90min (bike)	RW 20min	EW 4:00 (bike)	EW 90min
12		off	SW 4x100ES 8x400^	TW 75min (bike)	RW 20min	SW 4x100ES 10x400^	EW 3:00 (bike)	EW 75min
13		off	SW 4x100ES 10x400^	TW 60min (bike)	RW 20min	SW 4x100ES 4x1,000^; 2x800^; 3x400^	EW 90min (bike)	EW 45min
14		off	SW 4x100ES 12x400^	TW 50min (bike)	RW 20min	SW 4x100ES 4x1,000^; 2x800^; 3x400^	EW 90min (bike)	EW 45min
15		off	SW* 4x200ES 6x400	TW 40min (bike)	RW 20min	SW* S&C (2miles)	EW 60min (bike)	EW 45min
16		off	RW 20min	SW* 10x100ES	TW 30min (bike)	off	RW 20min	RACE
	TW = tempo aerobic workout; RW = recovery aerobic workout; EW = endurance aerobic workout; SW = speed workout; MAF = maximum aerobic function test; ES = easy strides; S&C = straights and curves; ^= high-intensity conditioning; * = reduced intensity

Copyright 1997, Outside magazine