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