Training methods for endurance development

  • Long, Slow Distance Training (LSD)

    • FREQUENCY: 1-2 x week
    • INTENSITY: 70% VO2max or 80% HRmax
      • Allow for conversation when exercising
      • DURATION: Longer than race pace (30 min – 2 hrs)
      • Depends on level of the athlete
    • PROBLEM: Recruitment pattern of muscle not specific to race (i.e. muscles get used to the slow pace)

  • Pace / Tempo Training

    • FREQUENCY: 1-2 x week
    • INTENSITY: @ ~Lactate threshold
      • Continuous
    • DURATION: ~ 20-30 mins
    • Can do this training as Interval Training
    • Useful for developing race pace
    • Trains recruitment at a high speed

  • Interval Training

    • FREQUENCY: 1-2 x week
    • INTENSITY: @ ~ VO2max
    • DURATION: ~ 3-5 min each bout
      • Can be short as 30 secs
      • W:R 1:1 (but alter for different adaptation)
    • Sessions should be done after ‘aerobic base’ is developed
    • ↑VO2max & ↑ Lactate threshold

  • Repetition Training

    • FREQUENCY: 1week
    • INTENSITY: > VO2max
    • DURATION: ~ 30 – 90 sec each bout
      • Longer recovery to remove lactate
      • W:R 1:5 (dependant on interval bouts
    • Sessions should be done after ‘aerobic base’ is developed
    • ↑economy & ↑ Lactate production / tolerance / clearance

  • Fartlek Training

    • FREQUENCY: 1week
    • INTENSITY: 85-90% VO2max hard & 70% VO2max easy
    • DURATION: ~ 20 – 60 min
    • Intermittent work (i.e. easy-hard bouts)
    • W:R 1:5 (dependant on interval bout)
    • Sessions should be done after ‘aerobic base’ is developed
    • ↑VO2max & ↑ Lactate threshold