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% VLT - Tuesday* 10 intervals of 30 second all-out sprints, each followed by running at about 85% VLT - Wednesday 30 min intensive endurance running at 100% VLT - 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% VLT - Friday* 10 intervals of 30 sec sprints, each followed by 90 seconds of running at 85% VLT - Saturday - 30 to 60 min endurance running at 85% VLT Sunday - 60 to 120 min endurance running at 75% VLT *=plus 5-10 min warm up und cool down running.