Table 2 Training schedule of the performed sessions controlled by percent of maximum heart rate (%HRmax)
Warm-up | Basic endurance | Peak | Rest | Peak | Cool-down | |
|---|---|---|---|---|---|---|
Light running exercise session | ||||||
Time [min] | 10 | 20 | 2 | 2 | 2 | 24 |
Intensity [%HRmax] | 65% | 70% | 80% | 65% | 80% | 70% |
Warm-up | Basic endurance | Interval (6x) | Rest (6x) | Cool-down | – | |
|---|---|---|---|---|---|---|
Heavy running exercise session | ||||||
Time [min] | 10 | 5 | 4 | 2 | 9 | – |
Intensity [%HRmax] | 65% | 70% | 95% | Walk/trot | 65% | – |