Table 2.
The protocol of the 12-week off-season conditioning program.
| Day | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Running pace | Moderate | Fast-race | Slow | Fast | Fast-race | Moderate | |
| Week | |||||||
| 1 | Short—9.5 km | Long—19.5 km | Short—13 km Calisthenics |
Short—13 km Strength |
Short—9.5 km Interval 4 × 800 m | Short—13 km Strength |
Rest |
| 2 | Short—13 km | Long—22.5 km | Short—9.5 km Strength |
Long—16 km Calisthenics |
Short—9.5 km Interval 4 × 1000 m |
Long—16 km Strength |
Rest |
| 3 | Long—16 km | Long—25.5 km | Short—13 km Strength |
Short—13 km Calisthenics |
Short—13 km Interval 10 × 400 m |
Short—9.5 km Strength |
Rest |
| 4 | Short—9.5 km | Long—16 km | Short—13 km Strength |
Short—13 km Calisthenics |
Short—13 km Interval 6 × 400 m |
Short—13 km Strength |
Rest |
| 5 | Long—16 km | Long—22.5 km | Short—13 km Strength |
Long—16 km Calisthenics |
Short—13 km Interval 4 × 800 m |
Long—16 km Strength |
Rest |
| 6 | Short—13 km | Long—25.5 km | Short—13 km Calisthenics |
Long—16 km Calisthenics |
Short—13 km | Short—16 km Strength |
Rest |
| 7 | Short—13 km | Long—29 km | Short—13 km Calisthenics |
Strength | Short—13 km Interval 6 × 400 m |
Long—25.5 km | Rest |
| 8 | Short—13 km | Long—29 km | Short—13 km Calisthenics |
Short—9.5 km Interval 6 × 400 m | Short—13 km | Long—16 km Strength |
Rest |
| 9 | Short—13 km | Long—25.5 km | Short—13 km Calisthenics |
Rest | Short—13 km Strength |
Long—16 km | Rest |
| 10 | Short—13 km | Long—29 km | Short—9.5 km Strength |
Long—16 km Calisthenics |
Short—13 km Interval 8 × 200 m |
Long—19.5 km | Rest |
| 11 | Short—13 km | Long—25.5 km | Short—13 km Calisthenics |
Short—13 km | Short—13 km Interval 6 × 200 m | Long—16 km Strength |
Rest |
| 12 | Short—13 km | Long—25.5 km | Short—13 km Strength |
Rest | Short—13 km Interval 4 × 200 m |
Long—19.5 km Strength | Rest |