Table 2. Description of the training program for the outdoor and treadmill running groups. |
|
Day |
Training methods |
Session description |
| Week 1st |
Monday |
Long slow distance running |
Duration: 30 minutes, Intensity: 60-80% maximal heart rate, Work-rest ratio: 1:0 |
| Friday |
Tempo training |
Duration: 15 minutes, Intensity: 140-146 beats/minute
Repetition: 1, Work-rest ratio: 1:0 |
| Week 2nd |
Wednesday |
Interval training |
Intensity: 80-85% maximal heart rate, Distance: 400 meters, Repetition: 4, Recovery: heart rate return near basal |
| Week 3rd |
Monday |
Long slow distance running |
Duration: 30 minutes, Intensity: 60-80% maximal heart rate, Work-rest ratio: 1:0 |
| Friday |
Tempo training |
Duration: 15 minutes, Intensity: 140-146 beats/minute
Repetition: 1, Work-rest ratio: 1:0 |
| Week 4th |
Wednesday |
Interval training |
Intensity: 80-85% maximal heart rate, Distance: 400 meters, Repetition: 6, Volume: 2,400 meters, Recovery: heart rate return near basal |
| Week 5th |
Monday |
Long slow distance running |
Duration: 40 minutes, Intensity: 60-80%, Work-rest ratio: 1:0 |
| Friday |
Tempo training |
Duration: 20 minutes, Intensity: 140-146 beats/minute
Work-rest ratio: 1:0 |
| Week 6th |
Wednesday |
Interval training |
Intensity: 80-85% maximal heart rate, Distance: 400 meters, Repetition: 8, Volume: 3,200 meters, Recovery: heart rate return near basal |
| Week 7th |
Monday |
Long slow distance running |
Duration: 50 minutes, Intensity: 60-80% maximal heart rate, Work-rest ratio: 1:0 |
| Friday |
Tempo training |
Duration: 25 minutes, Intensity: 140-146 beats/min
Repetition: 1, Work-rest ratio: 1:0 |
| Week 8th |
Wednesday |
Interval training |
Intensity: 80-85% maximal heart rate, Distance: 400 meters, Repetition: 10, Volume: 4,000 meters, Recovery: heart rate return near basal |
| Week 9th |
Monday |
Long slow distance running |
Duration: 60 minutes, Intensity: 60-80%, Work-rest ratio: 1:0 |
| Friday |
Tempo training |
Duration: 30 minutes, Intensity: 140-146 beats/min, Repetition: 1, Work-rest ratio: 1:0 |
|
In addition to sand-based PJT, the intervention groups also performed exercises such as duck walks, shuttle runs, crab walks, ladder drills (e.g., side shuffling), and planks. *: participants were asked to perform exercises with the aim to achieve maximal or near-maximal distance or height (or minimal contact time) per repetition. |
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