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(1) A training unit is a specific assigned modality of work. Some workouts may contain more than one unit (e.g. a 40min fartlek will feature both aerobic and anerobic conditioning zones). This counts as two units of training.

(2) It assumes that a macrocycle lasts one year (52 weeks): 4 weeks of recovery (X0), 33 weeks of work (X1 to X4), 3 weeks of fine-tuning (X5) and 12 weeks of competition (X6). Depending on how frequently you race during the year, you may need to shorten the micro/meso/macrocycles.

(3) Marathon runners have a somewhat unique necessity for specific emphasis on high-volume aerobic conditioning each week. Thus, their total training distance will often be higher than outlined above.

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