Table 2 The training camp schedule

1st

Camp arrival

Jog 30`/flexibility and agility 15`

Total time: 45 min

2nd

Hill tracking (hill height:1236 m) 180`

Total time: 180 min

Jog 10`/flexibility and agility 45`

Total time: 55 min

3rd

Jog 20`/warm-up 15`/ running strength 30`

Total time: 65 min

General endurance 15`/warm-up 15`/tempo run 50`

Total time: 80 min

4th

Hill tracking (hill height: 1471 m) 180`

Total time: 180 min

Jog 10`/flexibility and agility 35`

Total time: 45 min

5th

Warm-up 15`/strength training 60`

Total time: 75 min

General endurance 15`/flexibility and agility 45`

Total time: 60 min

6th

Hill tracking (hill height: 1050 m) 75`

Total time: 75 min

Regeneration

7th

Jog 15`/warm-up 15`/running strength 35`

Total time: 65 min

Jog 10`/agility and movement skills 45`

Total time: 55 min

8th

Hill tracking (hill height: 627 m, stepping)

Agility and flexibility 10`+45`

Total time: 55 min

9th

General endurance 10`/warm-up 15`/tempo runs 30`

Total time: 65 min

Camp departure