In the context of a particularly busy race calendar, with competitions every Sunday over the 10 km distance, it is essential to structure a balanced and targeted training plan, especially for a Master group that needs to manage recovery and performance effectively. We propose a 6-week macrocycle with 3 weekly training sessions plus the Sunday race, designed to optimize quality, technique, and muscle activation.

Weekly structure

Monday/Tuesday – Recovery and Basic Technique
To promote recovery from competitions and reduce the risk of injuries, the first two days of the week are dedicated to active recovery work. The focus is on basic technique exercises and muscle reconditioning, with controlled movements and joint mobility work. This phase helps maintain neuromuscular function and prepares the body for the more intense sessions to come.

Wednesday/Thursday – Quality Interval Training
Given the weekly frequency of races, the quality work focuses on 500-meter repeats at a pace slightly faster than race pace. The plan is to alternate between two types of sessions:

• Week 1, 3, 5: 500 m repeats at a pace 5-10 seconds faster than race pace, with full recovery to stimulate anaerobic capacity and aerobic power.
• Week 2, 4, 6: alternating intervals of 500 m at 5 seconds faster than race pace followed by 500 m at a slower pace (30 seconds slower than race pace), to work on specific endurance and active recovery.

This alternation helps develop speed and the ability to maintain a high pace, key elements for 10 km races.

Friday/Saturday – Activation and Race Pace
In preparation for the Sunday race, Friday or Saturday is dedicated to muscle activation and maintaining race pace. The session includes 12 minutes of light running for warm-up, followed by 5 short intervals of 20 seconds at race pace, with 3 minutes and 40 seconds of easy-paced recovery. This type of workout keeps the neuromuscular system ready without excessively fatiguing the athlete.

Sunday – Race Day
Sunday is dedicated to the 10 km race. Thanks to the weekly schedule, the athlete arrives at the competition with a well-balanced mix of recovery, quality training, and specific preparation, optimizing performance despite the intensity of the calendar.

Conclusions
This weekly training plan, repeated over 6 weeks, is designed to effectively manage the high number of weekly races while maintaining a high performance level and minimizing the risk of overload. The key lies in the proper balance between rest, quality workouts, and activation, essential elements for Master athletes who need to balance experience, recovery ability, and competitiveness.