Table 2

Running program

Running phase

Surface

Minutes

Total

Speed/intensity


1

Treadmill

2

    2
2
    2
2
    2
2
    2

16 minutes

2 = running at 10 km/hour,

    2
= walking at 6 km/hour

2

Treadmill

2

    2
2
    2
2
    2
2
    2

16 minutes

2 = running at 12 km/hour,

    2
= walking at 6 km/hour

3

Concrete

3

    2
3
    2
3
    2
3
    2

20 minutes

Intensity 1-2 (*)3 = running,

    2
= walking

4

Concrete

3

    2
3
    2
3
    2
3
    2

20 minutes

Intensity 2-3 (*)3 = running,

    2
= walking

5

Concrete

Continuous running

16 minutes

Intensity 1-2 (*)

6

Concrete

Continuous running

18 minutes

Intensity 2-3 (*)


(*): Intensity 1; running speed: light jogging. Intensity 2; running speed; jogging while able to speak. Intensity 3; running speed: jogging while speaking becomes difficult

Moen et al. Sports Medicine, Arthroscopy, Rehabilitation, Therapy & Technology 2012 4:12   doi:10.1186/1758-2555-4-12

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