Table 2.
The 9-week training program for both groups
| Training 1 | Training 2 | Training 3 | Total | ||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| run | walk | (rep.) | run | Walk | (rep.) | run | walk | (rep.) | Run | walk | |
| week 1 | 1 | 1 | (10) | 1 | 1 | (10) | 1 | 1 | (10) | 30 | 27 |
| week 2 | 2 | 1 | (6) | 2 | 1 | (6) | 2 | 1 | (6) | 36 | 15 |
| week 3 | 4 | 2 | (3) | 4 | 2 | (4) | 4 | 2 | (3) | 40 | 14 |
| week 4 | 6 | 2 | (3) | 5 | 2 | (3) | 6 | 2 | (3) | 51 | 12 |
| week 5 | 6 | 2 | (3) | 9 | 2 | (2) | 6 | 2 | (3) | 54 | 10 |
| week 6 | 8 | 2 | (3) | 15 | 0 | (1) | 15 | 5 | (2) | 69 | 9 |
| week 7 | 10 | 2 | (2) | 15 | 5 | (2) | 10 | 2 | (2) | 70 | 9 |
| week 8 | 30 | 0 | (1) | 15 | 5 | (2) | 30 | 0 | (1) | 90 | 5 |
| week 9 | 30 | 0 | (1) | The Groningen running 4-Mile event | 30 | 0 | |||||
The content of each training session is expressed in minutes of running (run), minutes of walking between the running sessions (walk) and number of repetitions (rep.). The last two columns contains the total minutes of running and walking for each week.