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Table 4 The mixed schedule

From: Design of ProjectRun21: a 14-week prospective cohort study of the influence of running experience and running pace on running-related injury in half-marathoners

Week no.

Day 1

Day 2

Day 3

1

5 km

START-TEST

1 km easy, 1 km preferred,

2 km fastest possible*,

1 km easy

6 km

2

5 km

5 km

7 km

3

5 km

1 km easy,

3 km fast,

1 km easy

7 km

4

5 km

5 km

8 km

5

6 km

2 ½ km easy,

2 ½ km fastest possible

8 km

6

5 km

5 km

9 km

7

5 km

1 km easy, 1 km preferred,

1 km fast,

1 km fastest possible*,

1 km easy

10 km

8

5 km

6 km

11 km

9

5 km

2 km easy,

4 km fast,

1 km easy

12 km

10

5 km

6 km

13 km

11

5 km

2 ½ km easy,

2 ½ km fastest possible

15 km

12

5 km

6 km

13 km

13

7 km

FINAL-TEST

1 km easy, 1 km preferred,

2 km fastest possible*,

1 km easy

15 km

14

5 km

4 km

Half-marathon

21,1 km

  1. legend: No. = number. Km = kilometers. Easy = Slightly slower pace than the normal and natural pace, and should be completed consciously slowly with surplus energy. Preferred = The preferred and natural pace. Fast = Faster pace than preferred and natural pace, but slower than fastest possible allowing for further running afterwards. Fastest possible = The highest pace as possibly in relation to the distance. * = The star indicates that 1–3 min. Break is allowed after the 2 km run in running pace “fastest possible”. The GPS-unit has to be paused during breaks
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Injury Epidemiology

ISSN: 2197-1714