Table 3. Representative full training and taper weeks at altitude for distance and middle distance athletes
Full training Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Distance AM – 50 minPM – 30 min AM – 8 x 1 km/600 m @HM* pace -5s/HM pace +20sPM – 30 min AM – 90 min + gymPM – 20 min + drills/strides AM – 8 x 400 m with 200 m float +6 min thresholdPM – 30 min AM - 60 min AM – 10 min threshold + 6 x 200 m hills + 10 min thresholdPM – 30 min 145 min
Middle-distance AM – 45 minPM – Gym+ 30 min AM – 36 minfartlekPM – 35 min AM – 60 minPM – 25 min AM – 4 x 400 m, 4 x 300 m, 6x200 mPM – 35 min AM - Gym AM – 3 km threshold, 6 x 300 m hills 105 min
Taper - 6 days - 5 days - 4 days - 3 days - 2 days - 1 days Race day
Distance AM – 60 min+ Gym AM – 3 km @ HM pace, 2 x 1 km @5 km/10 km pacePM – 30 min AM – 60 min AM – 4 x 2 min @ HM pace, 2 x 1 min@ 5 km pace AM – 40 minPM – travelfrom altitude AM – 30 min AM – ½ marathon race
Middle-distance 80 min AM – 35 minPM – Gym + 25 min AM – 2 x (1200 m, 3 x 300 m) AM – 45 min Rest AM – 5 km + stridesPM – travelfrom altitude AM – 4 kmPM – mile race
* Half-marathon