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. 2022 Jul 26;19(15):9095. doi: 10.3390/ijerph19159095

Table 2.

The main contents of the typical weekly training program that was followed by both groups during the 8 weeks of the study.

Day Morning Afternoon
Monday Lactic Capacity:
Interval training series between 200–400 m
Aerobic Capacity:
Continuous running for 50–60 min
Tuesday Aerobic Power:
8–12 km of controlled pace at aerobic threshold
Aerobic Capacity:
Continuous running for 50–60 min
Wednesday Resistance Strength:
Interval training on a hill between 200–300 m
Mixed Aerobic–Anaerobic:
Fartlek training with changes of pace every 2–5 min for 50–60 min
Thursday Lactic Power:
Interval training series between 300–1000 m
Aerobic Capacity:
Continuous running for 50–60 min
Friday Resistance Speed:
Interval training between 100–150 m
Aerobic Capacity:
Continuous running for 50–60 min
Saturday Mixed Aerobic–Anaerobic:
Interval training between 1000 and 4000 m
Aerobic Capacity:
Continuous running for 50–60 min
Sunday Aerobic Capacity:
Continuous running for between 75–90 min
Rest