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Personal data
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Surname
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Name
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Date of birth [es. 31/12/1999]
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Sex
M
F
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Weight
[kg]
Stature
[cm]
Company affiliation
Date medical certificate sports fitness [es. 31/12/1999]
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E-Mail
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Recent Sports Results
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[complete at least one of the following lines]
Cooper test - 12 min
[m]
m 3000
==>
[hh:mm:ss]
m 5000
==>
[hh:mm:ss]
m 10000
==>
[hh:mm:ss]
m 21000
==>
[hh:mm:ss]
Marathon
==>
[hh:mm:ss]
Discipline required
*
Marathon
1/2 Marathon
8000 - 12000m
5000m
For a more detailed periodization
Mesocycle structure:
2:1
3:1
4:1
Weekly sessions proposals
1° mesocycle
___
___
4:1
2° mesocycle
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___
4:1
3° mesocycle
___
___
4:1
4° mesocycle
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___
4:1
Weekly training sessions
3
4
5
6
- intense
= proposed
+ intense
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