assuming at least 4 weeks of prior non-impact aerobic conditioning:

 

see Team Chiro ASAP for evaluation and plan.

 

Wed - W 7min, Core Flex Routine, W/J 12X100 alternate

Th - "Easy Bike Day"

Fri - "Hard Bike Day"

 Sat - W 8min, Core Flex Routine, W/J 5X200 alternate

Sun - "Longer Hard Bike Day"

Mon - W 10min, Core Flex Routine, W100/J 4X300 alt.

Tues - OFF

Wed - W 10min, Core Flex Routine, W100/J 4X400 alt.

Th - "Easy Bike Day"

Fri - "Hard Bike Day"

 Sat - W 10min, Core Flex Routine, W100/J 4X500 alt.

Sun - "Longer Hard Bike Day"

Mon - W 10min, Core Flex Routine, W100/J 4X600 alt.

Tues - OFF

Wed - W 10min, Core Flex Routine, P-I Drills & 3X1000

Next Phase Goal = get to 5/week running & 2 days OFF

                                 (Drop the bike! & add continuous runs)

Following Phase Goal = Add in "LR" plus start 100s @ 20s

                   (progress Drills to P-III with out torque items)

Ensuing Phase Goal = Add in 20s "Tempo" Progression

                  (while starting 100s at 19s)

+++++++++++++++++++++++++++++++++++++

WORK TOWARD PROGRESSIVELY TO (below)

+++++++++++++++++++++++++++++++++++++

Wed - 20min WU, SVSP Rx Drills, 13min CD

Th - OFF

Fri - 35min easy run

 Sat - 15min WU, SVSP Rx Drills, 12min CD

Sun - OFF

Mon - 20min WU, SVSP Rx Drills, 15min CD

Tues - OFF

Wed - 22min WU, SVSP Rx Drills, 15min CD

Th - OFF

Fri - 35min easy run

 Sat - 20min WU, SVSP Rx Drills, 15min CD

Sun - OFF

Mon - 15min WU, SVSP Rx Drills, 10min CD

Tues - 35min easy run

Next Phase Goal = 6/week running & a day OFF

Following Phase Goal = add "LR" (50min) &

    Day of 100m Strides

Ensuing Phase Goal = Add Day of "Hills" (stairs/ramps/hills)

...Ready for Fall Training Protocol