Running programme
| Running phase | Surface | Minutes | Total (min) | Speed/intensity |
|---|---|---|---|---|
| 1 | Treadmill | 2 2 2 2 2 2 2 2 | 16 | 2 = running at 10 km/h, 2 = walking at 6 km/h |
| 2 | Treadmill | 2 2 2 2 2 2 2 2 | 16 | 2 = running at 12 km/h, 2 = walking at 6 km/h |
| 3 | Concrete | 3 2 3 2 3 2 3 2 | 20 | Intensity 1–2 (*) |
| 3 = running, 2 = walking | ||||
| 4 | Concrete | 3 2 3 2 3 2 3 2 | 20 | Intensity 2–3 (*) |
| 3 = running, 2 = walking | ||||
| 5 | Concrete | Continuous running | 16 | Intensity 1–2 (*) |
| 6 | Concrete | Continuous running | 18 | 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.