Table 1 The content of the running schedule during the 8-week preconditioning period
Preconditioning period | |||||||
|---|---|---|---|---|---|---|---|
Training variables | Intensity | Volume | Frequency | Progression | |||
Week | km/week/pace | km/week | km session 1 | km session 2 | km session 3 | prog/week | prog/cycle |
1 | 15 easy | 15 | 5 | 5 | 5 | NA | NA |
2 | 15 easy | 15 | 5 | 5 | 5 | 0 % | |
3 | 15 easy | 15 | 5 | 5 | 5 | 0 % | |
4 | 13,5 easy | 13,5 | 3,5 | 5 | 5 | −10 % | |
5 | 13,5 easy/3 moderate | 16,5 | 5 | 5 | 6,5 (3moderate) | 23 % | 10 % |
6 | 13,5 easy/3 moderate | 16,5 | 5 | 5 | 6,5 (3moderate) | 0 % | |
7 | 13,5 easy/3 moderate | 16,5 | 5 | 5 | 6,5 (3moderate) | 0 % | |
8 | 12 easy/3 moderate | 15 | 5 | 5 (3 moderate) | 5 inc. PPT | −10 % | |