Microcycles are part of a structured training plan often used in endurance sports, such as running and cycling. They represent the shortest unit in a periodized training program, generally lasting around seven days to match a standard week. However, some athletes, especially those who are older or elite, may benefit from extending the length of microcycles to ten days. This adjustment allows for better recovery and adaptation by distributing training stress over a longer duration. details this in a discussion about training periodization. She notes that extending microcycles can be more accommodating for athletes with specific needs or lifestyles that do not align with a standard seven-day cycle 1.

For further customization, suggests considering even longer microcycles, such as a two-week cycle, especially for marathon training. This approach helps balance intensive training sessions like long runs and speed work, making the training schedule more sustainable and effective 2.

In summary, while the classical microcycle is structured around a seven-day plan, adjustments to this setup, extending to ten days or even two weeks, can provide tailored benefits depending on an individual's specific training goals and physical needs.

Training Periodization

Elisabeth Scott and Eoin Everard discuss the concept of microcycles in training periodization. They explain how training is broken up into phases and how extending the length of microcycles can benefit certain runners. They also emphasize the importance of getting a coach to tailor training schedules for individual needs.

The Running Explained Podcast

s3/e24 How to Stay Competitive As We Age with Dr. Eoin Everard, PhD