5000, 8000-12000 [m]
The program was set to 3 mesocycles (1° of preparation, 2° pre-competition and 3° of competition) each divided into 5 microcycles (4:1)
Each mesocycle is developed in 4 microcycles (3:1), organized to create a growth phase of load interspersed with a microcycle of discharge. This form of organization may be amended at the request in order to adapt the program to the needs of the competition calendar to which you want to participate ( more detailed periodization )
In totala training plan is composed by 3 mesocycles ( for a total of 14 weeks ) and transcribed from a minimum of 45 to a maximum of 90 tables , divided into weekly microcycles.
Each week microcycle is structured with a number of training which may vary from 3 to athletes with a VO2 estimated 34-44 cm3/kg min. , to 6 to experts athletes with a VO2 estimated over 60-66 cm3/kg min..
If necessary these programs can be requested also with a lower number ( up to 3 ) of weekly training sessions.
For the correct customization of training a sport result done in the past agonistic season is required (3000m , 5000m , 10000m ecc.) , or the Cooper test result.
Example of reading training
Each week microcycle is structured with a number of training which may vary from 3 to athletes with a VO2 estimated 34-44 cm3/kg min. , to 6 to experts athletes with a VO2 estimated over 60-66 cm3/kg min..
If necessary these programs can be requested also with a lower number ( up to 3 ) of weekly training sessions.
For the correct customization of training a sport result done in the past agonistic season is required (3000m , 5000m , 10000m ecc.) , or the Cooper test result.
Example of reading training
