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Table 2 13-week-training program for the intervention group.

From: The GRONORUN study: is a graded training program for novice runners effective in preventing running related injuries? Design of a Randomized Controlled Trial

  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 30
week 2 2 1,5 (5) 2 1,5 (7) 2 1,5 (7) 34 25,5
week 3 3 2 (4) 3 2 (4) 3 2 (4) 36 24
week 4 4 2 (3) 4 2 (4) 4 2 (3) 40 20
week 5 4 2 (4) 4 2 (4) 4 2 (3) 44 22
week 6 6 2 (3) 6 2 (3) 6 2 (2) 48 16
week 7 6 2 (3) 9 3 (2) 6 2 (3) 54 18
week 8 6 2 (3) 6 2 (3) 10 3 (2) 56 18
week 9 8 2 (3) 12 0 (1) 14 4 (2) 64 14
week 10 10 2 (2) 16 5 (2) 10 2 (2) 72 18
week 11 15 5 (2) 30 0 (1) 20 5 (2) 80 15
week 12 30 0 (1) 20 0 (1) 40 0 (1) 90 0
week 13 30 0 (1)         
  1. 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 right column contains total minutes of running and walking of each week.