Interval training programme
| Stage | Run interval (s) | Walk interval (s) | Repeats | Total session time (min) | Total running time per session (min) | Total running time per week (min) | Increase in weekly running time from the previous week | |||
| Lower | Upper | Minimum | Maximum | Minimum | Maximum | |||||
| 1 | 15 | 120 | 6 | 10 | 13.5 | 22.5 | 1.5 | 2.5 | 4.5 | NA |
| 2 | 30 | 120 | 6 | 10 | 15 | 25 | 3 | 5 | 9 | 100.00% |
| 3 | 45 | 115 | 6 | 10 | 16 | 26.7 | 4.5 | 7.5 | 13.5 | 50.00% |
| 4 | 60 | 90 | 6 | 10 | 15 | 25 | 6 | 10 | 18 | 33.33% |
| 5 | 75 | 75 | 6 | 10 | 15 | 25 | 7.5 | 12.5 | 22.5 | 25.00% |
| 6 | 90 | 60 | 6 | 10 | 15 | 25 | 9 | 15 | 27 | 20.00% |
| 7 | 105 | 45 | 6 | 10 | 15 | 25 | 10.5 | 17.5 | 31.5 | 16.67% |
| 8 | 120 | 45 | 6 | 10 | 16.5 | 27.5 | 12 | 20 | 36 | 14.29% |
| 9 | 135 | 45 | 6 | 8 | 18 | 24 | 13.5 | 18 | 40.5 | 12.50% |
| 10 | 150 | 30 | 6 | 8 | 18 | 24 | 15 | 20 | 45 | 11.11% |
| 11 | 165 | 30 | 6 | 8 | 19.5 | 26 | 16.5 | 22 | 49.5 | 10.00% |
| 12 | 180 | 30 | 6 | 8 | 21 | 28 | 18 | 24 | 54 | 9.09% |
| 13 | 210 | 15 | 6 | 8 | 22.5 | 30 | 21 | 28 | 63 | 16.67% |
Determined by baseline testing, participants start at stage 1, 2 or 3 and progress to the next stage once they complete the upper repeat range. The total running time per week is calculated based on 3 weekly sessions at the lower repeat range.
NA, not applicable.