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 min PM – 30 min	AM – 8 x 1 km/600 m @ HM* pace -5s/HM pace +20s PM – 30 min	AM – 90 min + gym PM – 20 min + drills/strides	AM – 8 x 400 m with 200 m float + 6 min threshold PM – 30 min	AM - 60 min	AM – 10 min threshold + 6 x 200 m hills + 10 min threshold PM – 30 min	145 min
Middle-distance	AM – 45 min PM – Gym + 30 min	AM – 36 min fartlek PM – 35 min	AM – 60 min PM – 25 min	AM – 4 x 400 m, 4 x 300 m, 6x200 m PM – 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 pace PM – 30 min	AM – 60 min	AM – 4 x 2 min @ HM pace, 2 x 1 min @ 5 km pace	AM – 40 min PM – travel from altitude	AM – 30 min	AM – ½ marathon race
Middle-distance	80 min	AM – 35 min PM – Gym + 25 min	AM – 2 x (1200 m, 3 x 300 m)	AM – 45 min	Rest	AM – 5 km + strides PM – travel from altitude	AM – 4 km PM – mile race

* Half-marathon