ATHLETIC CONDITION PROGRAM

BASIC PHASE
Three Weeks – Two Times a Week
- Six Working Days -

FIRST WORKING DAY SECOND WORKING DAY

Set Distance Under Break Set Distance Under Break
3 500 m. 2' 25'' 4' 2 600 m. 3' 00'' 4'
3 300 m. 1' 45'' 2' 30'' 2 800 m. 4' 10'' 4'
1 800 m. Wolking - 1 1600 m. 8' 20'' -

THIRD WORKING DAY FOURTH WORKING DAY

Set Distance Under Break Set Distance Under Break
2 800 m. 4' 10'' 4' 1 1600 m. 8' 30'' 7'
3 600 m. 3' 00'' 3' 30'' 4 500 m. 2' 25'' 3' 30''
1 800 m. 4' 00'' - - - - -

FIFTH WORKING DAY SIXTH WORKING DAY

Set Distance Under Break Set Distance Under Break
3 800 m. 4' 00'' 3' 3 800 m. 4' 00'' 3' 00''
4 600 m. 3' 00'' 3' 15'' 3 600 m. 3' 00'' 3'
- - - - 1 1200 m. 6' 10'' -
 INTERMEDIATE PHASE
Four Weeks – Two Times a Weak
- eighth working days -

FIRST WORKING DAY SECOND WORKING DAY

Set Distance Under Break Set Distance Under Break
3 400 m. 2' 00'' 2' 30'' 4 400 m. 2' 00'' 2' 30''
4 300 m. 1' 15'' 2' 00'' 4 300 m. 1' 10'' 1' 30''
1 500 m. 2' 10'' sprint - - - -

THIRD WORKING DAY FOURTH WORKING DAY

Set Distance Under Break Set Distance Under Break
3 300 m. 1' 10'' 1' 30'' 5 300 m. 1' 10'' 2' 30''
4 200 m. 0' 40'' 1' 25'' 5 200 m. 0' 40'' 1' 15''
1 400 m. 1' 50'' - - - - -

FIFTH WORKING DAY SIXTH WORKING DAY

Set Distance Under Break Set Distance Under Break
6 200 m. 0' 40'' 1' 30'' 4 300 m. 1' 10'' 1' 40''
6 100 m. 0' 20'' 0' 45'' 6 100 m. 0' 20'' 0' 40''
- - - - - - - -

SEVENTH WORKING DAY EIGHTH WORKING DAY

Set Distance Under Break Set Distance Under Break
3 400 m. 1' 50'' 2' 4 200 m. 0' 40'' 0' 40''
3 300 m. 1' 05'' 1' 4 100 m. 0' 18'' 0' 40''
1 600 m. 2' 50'' - 1 400 m. 1' 50'' -
 SPEED PHASE
Three Weeks – Two Times a Weak
- six working days -

FIRST WORKING DAY SECOND WORKING DAY

Set Distance Under Break Set Distance Under Break
8 200 m. 0' 40'' 1' 30'' 4 200 m. 0' 35'' 1' 30''
4 100 m. 0' 17'' 1' 3 80 m. 0' 13'' 1'
- - - - 3 50 m. 0' 10'' new start

THIRD WORKING DAY FOURTH WORKING DAY

Set Distance Under Break Set Distance Under Break
8 100 m. 0' 18'' 1' 8 200 m. 0' 35'' 1' 30''
5 50 m. 0' 10'' 0' 30'' 8 100 m. 0' 17'' 0' 45''
3 30 m. 0' 06'' novi start - - - -

FIFTH WORKING DAY SIXTH WORKING DAY

Set Distance Under Break Set Distance Under Break
4 100 m. 0' 16'' 1' 6 80 m. 0' 12'' 0' 30''
6 50 m. 0' 09'' 0' 30'' 6 50 m. 0' 08'' 0' 30''
4 40 m. 0' 08'' new start 6 30 m. 0' 06'' new start