Yearly Training Plan
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ABCDEFGHIJKLMNOPQRSTUVWXYZAA
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Date StartDate EndSundayMondayTuesdayWednesdayThursdayFridaySaturdayPhaseNotes
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9/24/20179/30/2017MAF Run 30 minsSwimmingMAPS Phase I Fd 1Optional Active Recovery/GripMAF Run 30 minsMAPS Phase I Fd 2Rest DayStrength Warm UpSuper sore after Tuesday strength, skipped Friday strength
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10/1/201710/7/2017MAF Run 35 minsMAF Run 30 minsMAPS Phase I Fd 1Optional Active Recovery/GripMAF Run 30 minsMAPS Phase I Fd 2Rest DayStrength Phase I Raw StrengthNo Sunday Run, Maf Monday 20 mins
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10/8/201710/14/2017MAF Run 40 minsMAF Run 30 minsMAPS Phase I Fd 1Optional Active Recovery/GripMAF Run 35 minsMAPS Phase I Fd 2Rest DayStrength Phase I Raw Strength
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10/15/201710/21/2017MAF Run 45 minsMAF Run 30 minsMAPS Phase I Fd 1Optional Active Recovery/GripMAF Run 35 minsMAPS Phase I Fd 2Rest DayStrength Phase I Raw Strength
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10/22/201710/28/2017MAF Run 45 minsMAF Run 35 minsMAPS Phase II Fd 1Optional Active Recovery/GripMAF Run 35 minsMAPS Phase II Fd 2Rest DayStrength Phase II Reactive Strength
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10/29/201711/4/2017MAF Run 50 minsMAF Run 35 minsMAPS Phase II Fd 1Optional Active Recovery/GripMAF Run 35 minsMAPS Phase II Fd 2Rest DayStrength Phase II Reactive Strength
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11/5/201711/11/2017MAF Run 50 minsMAF Run 35 minsMAPS Phase II Fd 1Optional Active Recovery/GripMAF Run 40 minsMAPS Phase II Fd 2Rest DayStrength Phase II Reactive Strength
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11/12/201711/18/2017MAF Run 55 minsMAF Run 35 minsMAPS Phase III Fd 1Optional Active Recovery/GripMAF Run 40 minsMAPS Phase III Fd 2Rest DayStrength Phase III Explosive Strength
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11/19/201711/25/2017MAF Run 55 minsMAPS Phase III Fd 1Optional Active RecoveryMAF Run 30 minsTurkey Trot 4 Mile Race ThanksgivingRest DayMAPS Phase III Fd 2Strength Phase III Explosive Strength
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11/26/201712/2/2017MAF Run 60 minsMAF Run 35 minsMAPS Phase III Fd 1Optional Active Recovery/GripMAF Run 40 minsMAPS Phase III Fd 2Rest DayStrength Phase III Explosive Strength
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12/3/201712/9/2017MAF Run 60 minsMAF Run 35 minsMAPS Phase IV Fd 1Optional Active Recovery/GripMAF Run 40 minsMAPS Phase IV Fd 2Rest DayStrength Phase IV Durability
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12/10/201712/16/2017MAF Run 60 minsMAF Run 35 minsMAPS Phase IV Fd 1Optional Active Recovery/GripMAF Run 40 minsMAPS Phase IV Fd 2Rest DayStrength Phase IV Durability
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12/17/201712/23/2017MAF Run 60 minsMAF Run 35 minsMAPS Phase IV Fd 1Optional Active Recovery/GripMAF Run 40 minsMAPS Phase IV Fd 2Rest DayStrength Phase IV Durability
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12/24/201712/30/2017Rest DayRest DayRest DayRest DayRest DayRest DayRest DayXmas Break
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12/31/20171/6/2018MAF Run 35 minsMAF Run 30 minsMAPS Phase I Fd 1Optional Active Recovery/GripMAF Run 30 minsMAPS Phase I Fd 2Rest DayStrength Phase I Raw Strength
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1/7/20181/13/2018MAF Run 40 minsMAF Run 30 minsMAPS Phase I Fd 1Optional Active Recovery/GripMAF Run 35 minsMAPS Phase I Fd 2Rest DayStrength Phase I Raw Strength
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1/14/20181/20/2018MAF Run 45 minsMAF Run 30 minsMAPS Phase I Fd 1Optional Active Recovery/GripMAF Run 35 minsMAPS Phase I Fd 2Rest DayStrength Phase I Raw Strength
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1/21/20181/27/2018MAF Run 45 minsMAF Run 35 minsMAPS Phase II Fd 1Optional Active Recovery/GripMAF Run 35 minsMAPS Phase II Fd 2Rest DayStrength Phase II Reactive Strength
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1/28/20182/3/2018MAF Run 50 minsMAF Run 35 minsMAPS Phase II Fd 1Optional Active Recovery/GripMAF Run 35 minsMAPS Phase II Fd 2Rest DayStrength Phase II Reactive Strength
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2/4/20182/10/2018MAF Run 50 minsMAF Run 35 minsMAPS Phase II Fd 1Optional Active Recovery/GripMAF Run 40 minsMAPS Phase II Fd 2Rest DayStrength Phase II Reactive Strength
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2/11/20182/17/2018MAF Run 55 minsMAF Run 35 minsMAPS Phase III Fd 1Optional Active Recovery/GripMAF Run 40 minsMAPS Phase III Fd 2Rest DayStrength Phase III Explosive Strength
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2/18/20182/24/2018MAF Run 55 minsMAPS Phase III Fd 1Optional Active RecoveryMAF Run 30 minsTurkey Trot 4 Mile Race ThanksgivingRest DayMAPS Phase III Fd 2Strength Phase III Explosive Strength
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2/25/20183/3/2018MAF Run 60 minsMAF Run 35 minsMAPS Phase III Fd 1Optional Active Recovery/GripMAF Run 40 minsMAPS Phase III Fd 2Rest DayStrength Phase III Explosive Strength
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3/4/20183/10/2018MAF Run 60 minsMAF Run 35 minsMAPS Phase IV Fd 1Optional Active Recovery/GripMAF Run 40 minsMAPS Phase IV Fd 2Rest DayStrength Phase IV Durability
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3/11/20183/17/2018MAF Run 60 minsMAF Run 35 minsMAPS Phase IV Fd 1Optional Active Recovery/GripMAF Run 40 minsMAPS Phase IV Fd 2Rest DayStrength Phase IV Durability
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3/18/20183/24/2018MAF Run 60 minsMAF Run 35 minsMAPS Phase IV Fd 1Optional Active Recovery/GripMAF Run 40 minsMAPS Phase IV Fd 2Rest DayStrength Phase IV Durability
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3/25/20183/31/2018Rest DayRest DayRest DayRest DayRest DayRest DayRest DayRest Active Recovery
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4/1/20184/7/2018MAF Run 85 minsMAF Run 35 mins, Strength Workout CRunning Workout COptional Active RecoveryMAF Run 35 mins, Strength Workout DRunning Workout DRest DayOCR Training Phase I Foundataion
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4/8/20184/14/2018MAF Run 85 minsMAF Run 35 mins, Strength Workout ARunning Workout AOptional Active RecoveryMAF Run 35 mins, Strength Workout BRunning Workout BRest DayOCR Training Phase I Foundataion
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4/15/20184/21/2018MAF Run 90 minsMAF Run 35 mins, Strength Workout CRunning Workout COptional Active RecoveryMAF Run 35 mins, Strength Workout DRunning Workout DRest DayOCR Training Phase I Foundataion
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4/22/20184/28/2018MAF Run 90 minsMAF Run 35 mins, Strength Workout ARunning Workout AOptional Active RecoveryMAF Run 35 mins, Strength Workout BRunning Workout BRest DayOCR Training Phase I Foundataion
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4/29/20185/5/2018MAF Run 85 minsMAF Run 35 mins, Strength Workout CRunning Workout COptional Active RecoveryMAF Run 35 mins, Strength Workout DRunning Workout DRest DayOCR Training Phase I Foundataion
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5/6/20185/12/2018MAF Run 95 minsTempo Run 20 mins, Strength Workout ARunning Workout AOptional Active RecoveryMAF Run 35 mins, Strength Workout BRunning Workout CRest DayOCR Training Phase II Endurance
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5/13/20185/19/2018MAF Run 95 minsTempo Run 24 mins, Strength Workout CRunning Workout BOptional Active RecoveryMAF Run 35 mins, Strength Workout DRunning Workout DRest DayOCR Training Phase II Endurance
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5/20/20185/26/2018MAF Run 100 minsTempo Run 28 mins, Strength Workout ARunning Workout AOptional Active RecoveryMAF Run 35 mins, Strength Workout BRunning Workout CRest DayOCR Training Phase II Endurance
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5/27/20186/2/2018MAF Run 100 minsTempo Run 32 mins, Strength Workout CRunning Workout BOptional Active RecoveryMAF Run 35 mins, Strength Workout DRunning Workout DRest DayOCR Training Phase II Endurance
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6/3/20186/9/2018Running Workout CMAF Run 35 mins, Power Workout ARunning Workout AOptional Active Recovery, Mobility Workout ARunning Workout BMAF Run 35 mins, Power workout DRest DayOCR Training Phase III Power
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6/10/20186/16/2018Running Workout AMAF Run 35 mins, Power Workout CRunning Workout DOptional Active Recovery, Grip Workout CRunning Workout BMAF Run 40 mins, Power workout BRest DayOCR Training Phase III Power
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6/17/20186/23/2018Running Workout CMAF Run 40 mins, Power Workout ARunning Workout COptional Active Recovery, Mobility Workout BRunning Workout BMAF Run 45 mins, Power workout DRest DayOCR Training Phase III Power
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6/24/20186/30/2018Running Workout AMAF Run 45 mins, Power Workout CRunning Workout AOptional Active Recovery, Grip Workout CRunning Workout BMAF Run 50 mins, Power workout BRest DayOCR Training Phase III Power
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7/1/20187/7/2018Rest DayMAF Run 45 mins, Power Workout ARunning Workout DMAF Run 20 minsRest DayRest DaySPARTAN RACETaper Week/Race
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7/8/20187/14/2018Rest DayRest DayRest DayRest DayRest DayRest DayRest DayRest Active Recovery
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