Week | Training phase | Training velocity (m/min) | Training time (min) | Training session number (per day) | Recovery between exercise sessions (h) |
---|---|---|---|---|---|
0 | 1 | 12 | 10 | 1 | 24 |
1 | 1 | 15 | 20 | 1 | 24 |
2 | 1 | 20 | 30 | 1 | 24 |
3 | 1 | 22.5 | 45 | 1 | 24 |
4 | 1 | 25 | 60 | 1 | 24 |
5–8 | 2 | 25 | 60 | 1 | 24 |
9 | 3 | 25 | 60 | 2 | 4 |
10 | 3 | 25 | 60 | 3 | 3 |
11 | 3 | 25 | 60 | 4 | 2 |