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Table 2 The content of Schedule Intensity during the intervention training period

From: The design of the run Clever randomized trial: running volume, −intensity and running-related injuries

Intervention training period-schedule intensity
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 15,5 easy/3 hard 18,5 5 7,5 6 (3 hard) 23 % NA
2 15,5 easy/3 hard 18,5 5 6 (3 hard) 7,5 0 %
3 15,5 easy/3 hard 18,5 5 7,5 6 (3 hard) 0 %
4 13,8 easy/2,7 hard 18,5 5 6 (2,7 hard) 7,5 −10 %
5 15,2 easy/3,3 hard 18,5 5 7,5 6 (3,3 hard) 23 % 9,50 %
6 15,2 easy/3,3 hard 18,5 5 6 (3,3 hard) 7,5 0 %
7 15,2 easy/3,3 hard 18,5 5 7,5 6 (3,3 hard) 0 %
8 15,6 easy/2,9 hard 18,5 5 6 (2,9 hard) 7,5 inc. PPT −10 %
9 15 easy/3,5 hard 18,5 5 7,5 6 (3,5 hard) 23 % 6 %
10 15 easy/3,5 hard 18,5 5 6 (3,5 hard) 7,5 0 %
11 15 easy/3,5 hard 18,5 5 7,5 6 (3,5 hard) 0 %
12 15,4 easy/3,1 hard 18,5 5 6 (3,1 hard) 7,5 −10 %
13 14,7 easy/3,8 hard 18,5 5 7,5 6 (3,8 hard) 23 % 9 %
14 14,7 easy/3,8 hard 18,5 5 6 (3,8 hard) 7,5 0 %
15 14,7 easy/3,8 hard 18,5 5 7,5 6 (3,8 hard) 0 %
16 15,1 easy/3,4 hard 18,5 5 6 (3,4 hard) 7,5 inc. PPT −10 %
  1. The content is displayed in relation to the four training variables: intensity, volume, frequency and progression and for each of the 16 weeks. The kilometers to be completed in each running session are outlined in the collums of session 1 – 3. All kilometers are run at an intensity equal to easy pace, except if moderate or hard is specified (easy pace ≈ 50–80%VO2max, moderate pace ≈ 81–87%VO2max and hard pace ≈ 88–100%VO2max). The volume outlined in the parenthesis will then be completed in the specified pace. The progression is in total weekly volume at a hard pace. PPT is the abbreviation used for Physical Performance test