Effects of 12-Week Endurance Training at Natural Low Altitude on the Blood Redox Homeostasis of Professional Adolescent Athletes: A Quasi-Experimental Field Trial

Table 2

The protocol of the 12-week off-season conditioning program.

Day	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Running pace	Moderate	Fast-race	Slow	Fast	Fast-race	Moderate
Week
1	Short—9.5 km	Long—19.5 km	Short—13 km; Calisthenics	Short—13 km; Strength	Short—9.5 km Interval  m	Short—13 km; Strength	Rest
2	Short—13 km	Long—22.5 km	Short—9.5 km; Strength	Long—16 km; Calisthenics	Short—9.5 km; Interval  m	Long—16 km; Strength	Rest
3	Long—16 km	Long—25.5 km	Short—13 km; Strength	Short—13 km; Calisthenics	Short—13 km; Interval  m	Short—9.5 km; Strength	Rest
4	Short—9.5 km	Long—16 km	Short—13 km; Strength	Short—13 km; Calisthenics	Short—13 km; Interval  m	Short—13 km; Strength	Rest
5	Long—16 km	Long—22.5 km	Short—13 km; Strength	Long—16 km; Calisthenics	Short—13 km; Interval  m	Long—16 km; Strength	Rest
6	Short—13 km	Long—25.5 km	Short—13 km; Calisthenics	Long—16 km; Calisthenics	Short—13 km	Short—16 km; Strength	Rest
7	Short—13 km	Long—29 km	Short—13 km; Calisthenics	Strength	Short—13 km; Interval  m	Long—25.5 km	Rest
8	Short—13 km	Long—29 km	Short—13 km; Calisthenics	Short—9.5 km Interval  m	Short—13 km	Long—16 km; Strength	Rest
9	Short—13 km	Long—25.5 km	Short—13 km; Calisthenics	Rest	Short—13 km; Strength	Long—16 km	Rest
10	Short—13 km	Long—29 km	Short—9.5 km; Strength	Long—16 km; Calisthenics	Short—13 km; Interval  m	Long—19.5 km	Rest
11	Short—13 km	Long—25.5 km	Short—13 km; Calisthenics	Short—13 km	Short—13 km Interval  m	Long—16 km; Strength	Rest
12	Short—13 km	Long—25.5 km	Short—13 km; Strength	Rest	Short—13 km; Interval  m	Long—19.5 km Strength	Rest