Endurance training techniques for runners of all levels
Posted January 5th, 2007 at 12:00 PM by Emily Hoskins
Section: Running & Training, Training Tips
Unlike many recreational activities, training for a marathon is serious business. If you fail to train properly you not only run the risk of not finishing, but you could seriously injure yourself.
There are several types of endurance training out there, so finding the right one for your personal goals and needs is crucial. The types of aerobic endurance training differ in duration, frequency, and intensity which will lead to different physiological adaptations within the body that improve your overall fitness level.
Long, Slow Distance (LSD) Training
As the name suggests this type of training is very typical of long distance runners. The duration for LSD training should be close to race distance or 30 min to 2 hours. The intensity is usually less than 70% VO2 max, or about 80% max heart rate (MHR is found by taking 220 minus your age). The intensity for LSD training is often assessed by the “talk” test. You should be breathing heavily, but able to hold a conversation.
This type of training offers such benefits as improved cardiovascular and thermoregulatory function, enhanced mitochondrial function ( this increases cell metabolism, thus you receive more energy), and increased utilization of fat for fuel. Also, your lactate threshold will improve and your body will become more efficient at removing lactate from your blood stream, which will enable you to run longer without getting as sore. Although LSD offers benefits, because it is run at a lower intensity than competition, relying too heavily on it could have slowing effects on your running.
Pace/Tempo Training
This type of training is often referred to as lactate threshold training. Studies have indicated that the best predictor for distance running is your lactate threshold- the speed you are able to run before lactic acid starts to accumulate in the blood. By tempo training you can actually increase the speed that you can run before the accumulating lactic acid starts to fatigue you. Pace/tempo training is designed to increase energy production from both the anaerobic and aerobic pathways. Simply put, tempo runs will teach your body to run faster before fatiguing.
The intensity of tempo running is slightly above your race pace, and should be done for 20-30 min. An example of a tempo run would be to run at a challenging pace for 5 miles. At the halfway mark slow down to a jog for 45 sec. This 45 second break will be just enough to give you a physiological break without allowing your heart rate to drop, or the blood lactate levels to fully recover. As the weeks progress you should continue to diminish the recovery period until you can run the full 5 miles with no break at tempo. You should see improvements in the duration of your run not in your speed. Tempo runs are very simply and are less stressful physically and mentally than interval runs, which are discussed next.
Interval Training
Interval training allows for you to work close to your VO2 max for a longer duration. Interval training involves short bouts of fast running for 3-5 minuets followed by active recovery times. The work to recovery ration is 1:1, so a 3 minuet run is followed by a 3 minuet recovery period. This type of training is very demanding so be sure to limit your interval sessions to 30-45 min one to two days a week with plenty of recovery days in between.
Interval training works to improve both the anaerobic and aerobic pathways. The Anaerobic system works without oxygen and the by product is lactic acid, which builds up in the muscles during the high intensity interval and makes your muscles burn. During the recovery phase the heart and lungs work together to bring oxygen back into the body and breakdown the lactic acid. This repetitive form of training leads to new capillaries, which can carry more oxygen to the working muscles. In turn the muscles develop a higher tolerance to lactate and the heart muscles are strengthened. Also studies have shown that more calories are burned during short, high intensity sessions.
Repetition Training
This is the most intense type of endurance training. It is performed at a pace greater than your VO2 max which places high demand on the anaerobic energy system that operates without oxygen. Typically the work to rest ratio is 1:5. So, the high intensity interval lasts for 60-90 sec, followed by a recovery period of 5 minuets. Due to the high intensity of this workout only one session a week is needed. Repetition training is beneficial to endurance athletes because it also helps raise your lactate threshold and it gives you that extra kick at the end of a race.
Fartlek Training
Fartlek is a Swedish word that translates into ‘speed play’ and combines continuous and interval training. The foundation of this training is a long slow cycle at ~70% of your VO2 max accompanied by short bouts of high intensity running. The great thing about the Fartlek training is that there are no set standards and this allows for you to run at your own duration, intensity, distance, and speed. Here are just a few examples of Fartlek training sessions:
Watson Fartlek
This is good training for 10k, 5k, 3k and cross country.
- 10 minutes warm up jog.
- Stride hard for 4 minutes with 1 minute jog recovery - repeat 8 times
- 10 minute warm down jog
Saltin Fartlek
This is good training for 1500m, 5k and 3k.
- 10 minutes warm up jog.
- Repeat 6 times - Stride hard for 3 minutes with 1 minute jog run recovery.
- 10 minute warm down jog
Astrand Fartlek
This is good training for 800m.
- 10 minutes warm up jog.
- Repeat 3 times - Maximum effort for 75 seconds, 150 seconds jog run, maximum effort for 60 seconds, 120 seconds jog run.
- 10 minute warm down jog
Gerschler Fartlek
This is good training for getting fit quickly when combined with steady running.
- 10 minutes warm up jog.
- Repeat 3 times - Stride hard for 30 seconds, jog 90 seconds.
- Repeat with 15 second decreases in recovery jog
- (e.g. 30-90, 30-75, 30-60, 30-45, 30-30, 30-15 and 30-15-30.)
- 10 minute warm down jog
There are many different training sessions that runners can and should utilize. Try following these suggested training tips in order to take your running to the next level.
Need help deciding what’s best for you?
Then ask our team of experts for advice by sending an email to: adam@thefinalsprint.com
Research sources and for more information: [Sports Fitness Advisor], [Marathon Guide], [Runners World]
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Tags: Astrand Fartlek, endurance, endurance events, fartlek, Gerschler Fartlek, intense exercise, intense training, interval, interval training, long intervals, long run, long runs, long slow distance, long slow distance run, LSD, marathon training, Saltin Fartlek, short intervals, Tempo, tempo run, training, training plan, training regimen, training routine, training runs, Watson Fartlek
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