Due to the high intensity nature, only one session per week is required. Endurance athletes often use repetition training to help in the final kick of a race. Repetition training helps to improve running speed, running economy and builds a greater tolerance to lactic acid. Work intervals are usually only 60-90 seconds separated by rest intervals of 5 minutes or more. Performed at a pace greater than VO2max it places a high demand on the anaerobic energy systems. This is the most intense form of aerobic endurance training.
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Click here for more on interval training Repetition Training Rest should be in the form of active recovery such as brisk walking or very light jogging. Taking the time for each 0.5km interval, allocate the same amount of time for the rest periods between. Below is a sample program for a 10k runner: Sample 10K Training Plan Duration is usually 30-45 minutes and frequency is one or two sessions per week, with ample rest days between. Work to rest ratio should be 1:1 so a 3 minute run should be followed by 3 minutes of rest (8).īecause this type of aerobic endurance training is very demanding, sessions should be limited both in duration and in frequency each week. Short bouts of 3-5 minutes at an intensity close to VO2max are interspersed by periods of active recovery. Interval training allows the athlete to work close to their aerobic limit (VO2max) for a longer duration compared to a continuous type session. Progression should be in the form of increased duration rather than a faster running/cycling/swimming/rowing velocity etc. It is important to keep intensity at or slightly higher than competition pace for either type of pace/tempo training.
ENDURANCE WORKOUTS SERIES
Intensity is the same as steady state tempo/pace training except the session consists of a series of shorter bouts with brief recovery periods.
Tempo/pace training can also be performed intermittently or in intervals (1). Duration is usually 20-30 minutes at a steady pace. Intensity is slightly higher than race pace and corresponds to the lactate threshold. The other types of training are covered below… Pace/Tempo TrainingĪlso referred to as lactate threshold training, pace/tempo training is designed to improve energy production from both aerobic and anaerobic energy pathways. Notice how the two long distance runs are split up with plenty of rest between? Only one run per week that approaches half marathon distance. Here is a sample training program for a marathon runner: Sample Half Marathon Training Plan Anaerobic or lactate threshold is also likely to improve with a body better able to remove lactate.īecause long distance training is low intensity (lower than competition) too great a reliance on this form of endurance running in the athlete’s training program can be disadvantageous.
Intensity for long, slow distance endurance training is often gauged using the “talk” test whereby the athlete can hold a conversation without being too winded.Īdaptations to this form of aerobic endurance training include improved cardiovascular and thermoregulatory function, improved mitochondrial energy production, increased oxidative capacity of skeletal muscle and increased utilization as fat for fuel (which spares muscle glycogen) (2,3,4,5,6,7). Duration should be near to race distance or at least 30 minutes to 2 hours long (1). Intensity is usually less than 70% VO2max, or equivalent to about 80% maximum heart rate. As you would expect this type of training is typical of a long distance runner.
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