Chapter 5: Training for Endurance 107 physiological adaptations associated with Fartlek training include enhanced VO2max, lactate threshold, running economy and fuel utilization (Haff & Triplett, 2016). Although there are five distinct types of endurance training, categorization can be reduced to three: long slow distance training, pace / tempo training and speed training. Since Fartlek training is a combination of several of the other types of endurance training (e.g., LSD, pace / tempo, interval), inclusion in an endurance training program is not necessary as long as all of the other types are already being performed. Additionally, since both interval and HIIT utilize the same energy pathways and result in similar physiological adaptations, the two types of training could be used interchangeably. For example, if your endurance training program calls for one day per week of speed training, you could alternate back and forth between interval and HIIT training. Table 5.8 provides some sample workouts for LSD, pace / tempo and speed (i.e., interval, HIIT) training. Table 5.8. Sample Workouts for Each Type of Endurance Training LSD Pace / Tempo Speed Interval HIIT Run 3-5 miles 5-min Easy / 10min Hard Repeats 4-6x 400m Sprints 8-10x 100m Sprints Run 30+ minutes Treadmill Tempo Run 2-3x 800m Sprints 6-8x 200m Sprints 1-mile Repeats 6-8 x 300yd Shuttle The above recommendations illustrate how to train the different types of endurance training (i.e., LSD, pace / tempo, interval, high-intensity interval training, Fartlek) through various running- specific drills and activities. However, it is worth mentioning that the different types of endurance training can also be trained using non-running activities as well such as walking, swimming, biking, rowing and elliptical training. Table 5.9 provides some sample workouts for LSD, pace / tempo and speed training for nonrunning activities.
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