Table 2.
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 |