MSA Yr7-12MLDistTrainingProgram - Maribyrnong Sports Academy ...

Ref:epsprog/run/MSC.xls
MSA Competition 2
Copyright 1994-2009. This material was developed by Tony Benson and remains the property of Endurance Performance Systems (Australia). It cannot be
reproduced in any way without the permission of Endurance Performance Systems
These programs were designed for the Maribyrnong Sports Academy athletes. They remain the property of Tony Benson, Run with the Best
Yr 7
Today's Date
Cross Country & Middle/Long Distance Track Program 3/10/11
Rest, Recovery and Testing Weeks.
Race Preparation Week.
Use this program in the Championship Phase.
"It is the philosophy of Endurance Performance Systems and Run With The Best that the athlete plan every third week to be a
recovery and testing week. Athletes who do not follow this procedure risk over training or training less effectively and no
responsibility for poor performance will be accepted." Tony Benson 1997.
Mon: Training as normal
Tues: (am) Rest or run as normal (pm) Run your normal Saturday hill workout
Wed: (am) Rest or run as normal (pm). Run 45-90 mins easily.
Thur: (am) Rest or run as normal (pm). Run 6* to 10 x 200m @ 1500m pace with 200m jog recovery. (*Important races)
Fri: (am) Rest or run as normal (pm) Rest or run 15-45 mins easily.
Sat: (am) Rest or Run 15-30 mins easily (pm). RACE (Cross country, road or Track).
Sun: Long Run as normal