Six-week standardised running training programme
| Training session duration (min) | ||||||||
|---|---|---|---|---|---|---|---|---|
| Week | Method | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| 1 | LSD | – | 50 | – | – | 50 | – | – |
| HIIT | 3×10 | – | – | 2×15 | – | – | – | |
| 2 | LSD | – | 50 | – | – | 50 | – | – |
| HIIT | 3×12 | – | – | 2×18 | – | – | – | |
| 3 | LSD | – | 50 | – | – | 50 | – | – |
| HIIT | 3×14 | – | – | 2×21 | – | – | – | |
| 4 | LSD | – | 50 | – | – | 50 | – | – |
| HIIT | 3×16 | – | – | 2×24 | – | – | – | |
| 5 | LSD | – | 50 | – | – | 50 | – | – |
| HIIT | 3×18 | – | – | 2×27 | – | – | – | |
| 6 | LSD | – | – | 40 | – | 40 | – | – |
| HIIT | 3×20 | – | – | – | – | – | – | |
LSD, long slow distance running at 65–80% peak heart rate (HRpeak); HIIT, high-intensity interval training running at 85–90% HRpeak. Intervals separated by 5 min of walking.