 |
| |
| Week | Distance (km) at 50% Vo2max |
Distance (km) at 60% Vo2max | Distance (km) at 70% Vo2max |
Sessions per week |
|
|---|---|---|---|---|---|
| Training program for control and taper groups before tapering period | |||||
| First | 10 | 70 | - | 6 | |
| Second | 10 | 80 | - | 6 | |
| Third | 10 | 90 | - | 6 | |
| Forth | 10 | 100 | - | 6 | |
| Fifth | 10 | 100 | 2 × 5 | 6 | |
| Sixth | 10 | 110 | 2 × 5 | 6 | |
| Seventh | 10 | 120 | 2 × 5 | 6 | |
| Eighth | 10 | 130 | 2 × 5 | 6 | |
| Training program for control group | |||||
| Ninth | 10 | 134 | 2 × 5 | 6 | |
| Tenth | 10 | 138 | 2 × 5 | 6 | |
| Eleventh | 10 | 142 | 2 × 5 | 6 | |
| Training program for control group | |||||
| Ninth | 5 | 67 | 2 × 2.5 | 6 | |
| Tenth | 5 | 69 | 2 × 2.5 | 3 | |
| Eleventh | 5 | 71 | 2 × 2.5 | 3 | |