Boost Your Endurance Training Program
One of the most popular modes of exercise inside and outside of the gym is endurance training. Whether you enjoy running, rowing, stair-stepping or any other endurance training machine available in the SAC, chances are your training program could use a boost. Varying your endurance training program not only breaks up the monotony of working out but will also lead to improved performance. Utilize these types of aerobic endurance training to boost your workouts and performance.
Types of Aerobic Endurance Training:
- 1. Long, Slow Distance Training (LSD)
This is generally what people do when they “go for a run.” The intensity should be about 80% of maximum heart rate or, if you don’t have a HR monitor, simply test if you can talk without undue respiratory distress while running; if so you are most likely at the correct intensity. The distance should be greater than race distance, or the duration should be at least 30 minutes to 2 hours. Frequency should be 1-2 times per week (NSCA).
- 2. Pace/Tempo Training
For this type of training you need to be at an intensity at or slightly higher than race competition intensity. Duration should be ~20-30 minutes performed 1-2 times per week. This can also be referred to as threshold training. You should not be able to talk comfortably during this training (NSCA).
- 3. Interval Training (Aerobic)
Interval training involves exercise at intensity close to your VO2max or maximum heart rate. Your work intervals should last between 3 and 5 minutes with rest intervals equal to work intervals (1:1 work to rest ratio). With this type of training you are basically working at an intensity you can only sustain for the prescribed work interval. Interval training should be used sparingly as it is very stressful, about once per week (NSCA).
- 4. Repetition Training
Intensity for repetition training should be greater than VO2max, with work intervals lasting between 30 and 90 seconds. Longer rest periods are needed for this type of training so a work: rest ratio of about 1:5 is recommended. If you don’t have a way to accurately measure your intensity, simply work at a pace you can only sustain for the prescribed work interval. This technique will greatly improve your final kick or push at the end of a race (NSCA).
- 5. Fartlek Training
This is a combination of several types of previously mentioned training. A Fartlek run involves easy running combined with either hill work or short, fast bursts of running for short time periods. Fartlek training challenges all systems of the body and helps reduce the boredom and monotony of training. This can be done once a week for ~20-60 minutes (NSCA).
For questions about designing your endurance training program please contact;