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Table 1 The 4-week preconditioning (PRECON) program with walking and hopping

From: The GRONORUN 2 study: effectiveness of a preconditioning program on preventing running related injuries in novice runners. The design of a randomized controlled trial

  PRECON training 1 PRECON training 2 PRECON training 3 Total
  Walk
(min)
Hop (rep.) Walk
(min)
Hop (rep.) Walk
(min)
Walk
(min)
Hop
week 1 5 50 (6) 5 60 (6) 30 90
[7500 BW]
660
[2310 BW]
week 2 5 60 (6) 5 70 (6) 45 105
[8750 BW]
780
[2730 BW]
week 3 5 70 (6) 5 80 (6) 60 120
[10000 BW]
900
[3150 BW]
week 4 5 80 (6) 5 90 (6) 60 120
[10000 BW]
1020
[3570 BW]
week 5 Start of the 9-week training program
  1. The content of the PRECON training program is expressed in minutes of walking (Walk) and the number of hopping in place (Hop) and the amount of repetitions (rep.) of walking and hopping. The right column contains total minutes of walking and total performed hops each week. In the last two columns the additional load of walking and hopping each week is expressed between brackets [] in bodyweight (BW)