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.