Table 1 Training protocol
|  | First week | Second week | ||
|---|---|---|---|---|
First section | Second section | Third section | Fourth section | |
3 days 2 sessions each day | 2 days 2 sessions each day | 3 days 2 sessions each day | 2 days 2 sessions each day | |
Maximum speed (m/min) | High: 37 Slow: 26 | High: 42 Slow: 33 | High: 42 Slow:33 | High: 42 Slow: 33 |
Duration (min) | 14 | 14 | 18 | 22 |
Intervals | High: 4 sets Slow: 3 sets | High: 4 sets Slow: 3 sets | High: 5 sets Slow: 4 sets | High: 6 sets Slow: 5 sets |
Running distance per session (m) | 452 | 528 | 684 | 834 |
Running distance per section (m) | 2712 | 2112 | 4104 | 3336 |