Effects of High Intensity Training and Continuous Endurance Training on Aerobic Capacity and Body Composition in Recreationally Active Runners

Table 2 Weekly training guidelines for AW and WE.

	AW (2 h 30 min)	WE (2 h 30 min)
Monday	30 min endurance running at 85% V_LT	-
Tuesday*	10 intervals of 30 second all-out sprints, each followed by running at about 85% V_LT	-
Wednesday	30 min intensive endurance running at 100% V_LT	-
Thursday*	4 to 6 intervals of 2 min running at maximal speed reached during treadmill stage test, each followed by 90 s running at about 85% V_LT	-
Friday*	10 intervals of 30 sec sprints, each followed by 90 seconds of running at 85% V_LT	-
Saturday	-	30 to 60 min endurance running at 85% V_LT
Sunday	-	60 to 120 min endurance running at 75% V_LT

*=plus 5-10 min warm up und cool down running.