This randomized controlled trial will compare Fartlek, hill circuit, and roll-on training in well-trained long-distance runners. Twenty-one eligible runners will be randomly assigned to one of three training groups and will complete a 12-week intervention comprising 24 prescribed training sessions. The study will evaluate immediate responses to conditioning, 24-hour recovery responses, and cumulative changes in running performance, aerobic fitness, and training-related responses. Outcomes will include heart rate, blood lactate concentration, rating of perceived exertion, delayed-onset muscle soreness, recovery and wellness indicators, internal training load, 5-km time-trial performance, and VO₂max. The findings will provide evidence regarding the comparative responses to these three conditioning modalities in well-trained long-distance runners.
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Fartlek training
BehavioralA structured variable-intensity running intervention administered for 12 weeks to trained long-distance runners. Each prescribed session includes standardized warm-up and cool-down periods, alternating faster and slower running at prescribed intensities, and prescribed recovery periods. Running duration, intensity, repetitions, recovery intervals, and workload progression are standardized according to the study protocol. Training sessions are supervised, and exercise intensity is monitored using heart rate, rating of perceived exertion, running pace, and prescribed workload.
Hill Circuit
BehavioralA structured hill-running and circuit-based training intervention administered for 12 weeks to trained long-distance runners. Each prescribed session includes standardized warm-up and cool-down periods, repeated uphill running bouts, running-based circuit exercises, and prescribed recovery intervals. Hill gradient, running duration, repetitions, exercise intensity, recovery intervals, and workload progression are standardized according to the study protocol. Exercise intensity is monitored using heart rate, rating of perceived exertion, running pace, and prescribed workload.
Roll-On
BehavioralA structured progressive running intervention administered for 12 weeks to trained long-distance runners. Each prescribed session includes standardized warm-up and cool-down periods, controlled running with planned gradual increases and decreases in running speed, and prescribed recovery periods where applicable. Running duration, speed progression, intensity, repetitions, recovery intervals, and workload progression are standardized according to the study protocol. Exercise intensity is monitored using heart rate, rating of perceived exertion, running pace, and prescribed workload.
5-km Time-Trial Performance
Change in 5-km time-trial completion time from baseline to Week 6 and Week 12, comparing the Fartlek Training Group (FTG), Hill Circuit Training Group (HCTG), and Roll-On Training Group (ROTG).
VO₂max
Change in maximal oxygen uptake (VO₂max), measured in mL/kg/min, from baseline to Week 6 and Week 12, comparing FTG, HCTG, and ROTG.
Blood Lactate Concentration
Change in blood lactate concentration, measured in mmol/L, immediately following prescribed conditioning sessions to characterize the acute physiological response to Fartlek, Hill Circuit, and Roll-On training.
Rating of Perceived Exertion (RPE)
Session rating of perceived exertion will be measured using the OMNI perceived-exertion scale immediately following each conditioning session.
Heart Rate Response
Change in average and maximum heart rate during prescribed conditioning sessions to characterize the acute cardiovascular response to Fartlek, Hill Circuit, and Roll-On training.
Delayed-Onset Muscle Soreness (DOMS)
Change in self-reported muscle soreness following each prescribed conditioning session to assess post-exercise muscular recovery.
Recovery and Wellness
Change in recovery and wellness indicators, including sleep duration, sleep quality, fatigue, stress, mood, and overall wellness score, assessed following conditioning sessions.
Acute Training Load
Weekly acute internal training load calculated from accumulated session training loads, where session training load is calculated as session duration multiplied by session rating of perceived exertion (sRPE).
Chronic Training Load
Chronic internal training load calculated as the rolling 4-week average of weekly training load during the intervention.
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Debre Markos University
Lead sponsor
Bahir Dar University
Collaborator
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