GROUP MEMBERS:

 KALAI ARRASAN A/L TAMILSHILBAN

 AMIRUDDIN BIN NASIR
 SANTHAMAH A/P SUBRAMANIAM
 TINISHAH A/P RAJEENDRAN
 MICROCYCLE PLANNING CECS LEVEL 1
Athlete Name/Number: AMIRUDDIN Chronological Age: 16 years Male: ____ Female:_____

Maturation: Early Average Late Biological Age: 18 years Developmental Age: 3 years

Training Age: 2 years Athlete Development Stage: Kid’s Athletics Multi-Events EGD SPEC PERF

Event(s): 5 000m Best Performances: 16.30 Previous year’s best performances: 16.45

ANNUAL PLAN SINGLE / DOUBLE / MULTI (if “yes”, how many Macrocycle?_) PERIODISED YEAR

PERIOD (circle) PREPARATION / COMPETITION

PHASE (circle) GENERAL PREPARATION / SPECIFIC PREPARATION / PRE-COMPETITION / COMPETITION

MESOCYCLE MESOCYCLE#_

MICROCYCLE MICROCYCLE#_

DAYS SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

DETAILS OF SESSIONS MORNING: 45 MORNING: 30 MORNING: 20 MORNING: 45

MINUTES LONG RUN MINUTES RECOVERY MINUTES RECOVERY MINUTES LONG RUN
STEADY PACE RUN & STRIDING RUN WITH STEADY PACE WARM UP AND RACE DAY
REST DAY
EVENING: LIGHT EVENING: 200mX20 EVENING: REST EVENING: 400mX15 STRIDING 5000 M
BODY WEIGHT PACE – 35 SECONDS PACE – 75 SECONDS
TRAINING REST-1 MIN REST-1:30 MIN

TRAINING EMPHASIS ENDURANCE RECOVERY ENDURANCE

REST RECOVERY RECOVERY RACE
STRENGTH SPEED ENDURANCE SPEED ENDURANCE

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