Table 2.
Detailed description of the training volume of particular microcycles.
| Microcycle | Training Program |
|---|---|
| The first and second microcycles (developmental) |
Monday: Anaerobic Capacity, volume 2 km (main set: 200 m) Tuesday: Aerobic Capacity, volume 2.5–3 km (main set: 1.5 km) Wednesday: Recovery, volume 2–2.5 km (technique) Thursday: Anaerobic Capacity, volume 2 km (main set: 200 m) Friday: Aerobic Capacity, volume 2.5–3 km (main set: 1.5 km) |
| The third microcycle (recovery) |
Monday: Recovery, volume 1.5–2 km (technique) Tuesday: Aerobic Capacity, volume 2-2.5 km (main set: 1 km) Wednesday: Recovery, volume 2–2.5 km (technique) Thursday: Anaerobic Capacity, volume 2 km (main set: 200 m) Friday: Aerobic Capacity, volume 2.5–3 km (main set: 1 km) |
| The fourth and fifth microcycles (developmental) |
Monday: Anaerobic Capacity, volume 2 km (main set: 200 m) Tuesday: Aerobic Capacity, volume 2.5–3 km (main set: 1.75 km) Wednesday: Recovery, volume 2–2.5 km (technique) Thursday: Anaerobic Capacity, volume 2 km (main set: 200 m) Friday: Aerobic Capacity, volume 2.5–3 km (main set: 1.75 km) |
| The sixth microcycle (recovery) |
Monday: Recovery, volume 1.5–2 km (technique) Tuesday: Aerobic Capacity, volume 2–2.5 km (main set: 1 km) Wednesday: Recovery, volume 2–2.5 km (technique) Thursday: Anaerobic Capacity, volume 2 km (main set: 200 m) Friday: Aerobic Capacity, volume 2.5–3 km (main set: 1 km) |
| The seventh and eighth microcycles (developmental) |
Monday: Anaerobic Capacity, volume 2 km (main set: 200 m) Tuesday: Aerobic Capacity, volume 2.5–3 km (main set: 2 km) Wednesday: Recovery, volume 2–2.5 km (technique) Thursday: Anaerobic Capacity, volume 2 km (main set: 200 m) Friday: Aerobic Capacity, volume 2.5–3 km (main set: 2 km) |
| The final ninth microcycle (recovery) |
Monday: Recovery, volume 1.5–2 km (technique) Tuesday: Aerobic Capacity, volume 2–2.5 km (main set: 1 km) Wednesday: Recovery, volume 2–2.5 km (technique) Thursday: Anaerobic Capacity, volume 2 km (main set: 200 m) Friday: Aerobic Capacity, volume 2.5–3 km (main set: 1 km) |