Breaking the 400m Cate Record; Macrocycle Plan...10.1 by 2016

50.2s/400m = 12.55s/100m
I must run an average of
50.0s/400m = 12.50s/100m
49.8s/400m = 12.45s/100m
49.6s/400m = 12.40s/100m
49.4s/400m = 12.35s/100m
49.2s/400m = 12.30s/100m
49.0s/400m = 12.25s/100m


By April 12, 2009!
Lose fat, eat every two hours PCF, check bodyfat % every morning, RECORD!
Put extra focus on hip flexors.
Lift heavy to maintain muscle tone.
Prioritize to get workouts done!
Persist in everything you do!

7 Weeks

Short to Long Approach
February 22
Running at least a 13.20s/100m = 52.8s
March 1
Running at least a 13.10s/100m = 52.4s
March 8
Running at least a 13.00s/100m = 52.0s
March 15
Running at least a 12.90s/100m = 51.6s
March 22
Running at least a 12.80s/100m = 51.2s
March 29
Running at least a 12.70s/100m = 50.8s
April 5
Running at least a 12.60s/100m = 50.4s
April 11
Running at least a 12.50s/100m = 50.0s at the Russell Cup.


2009
11.5
2010
11.3
2011
11.1
2012
10.9
2013
10.7
2014
10.5
2015
10.3
2016
10.1