Chapter 8: Exercise Programming 180 Table 8.5. SRA Recommendations for Various Types of Training Training Type SRA Recommendations Moderate-intensity endurance training (e.g., long slow distance (LSD)) 24 hours between training sessions Vigorous-intensity endurance training (e.g., pace / tempo, interval, and high-intensity interval training (HIIT)) 48 hours between training sessions Moderate-intensity strength training (e.g., low to moderate intensity and/or volume strength training) 48 hours between training sessions Vigorous-intensity strength training (e.g., high intensity and/or volume strength training) 72-96 hours between training sessions The above recommendations are intended for individuals who are young, healthy, and have been exercising regularly. Individuals who are older, currently recovering from injury and/or have been previously sedentary, will likely require additional time to recover between training sessions. As previously mentioned, these recommendations are meant to provide guidance for when to perform subsequent sessions of similar training. For example, at least 48 hours is required between two interval or high-intensity interval training sessions. However, long slow distance training can be performed daily. Similarly, at least 72 hours is required between two vigorous lower body strength training sessions. However, there are no restrictions as to when to perform upper body strength training following lower body strength training as the two sessions target and train different muscle groups. While the SRA curve provides specific recommendations as to when to perform subsequent sessions of endurance training or strength training, combining the two into a single exercise plan can be challenging. For example, if both endurance training and strength training are performed on the same day, which type of training should be performed first? Likewise, should lower body strength training and speed training be performed on the same or subsequent days? If both endurance and strength training are performed in a single training session, then the order in which they are performed does appear to matter. For example, performing endurance training first will negatively affect strength training performance to follow. Similarly, performing strength training first will negatively affect endurance training performance to follow. As a result, it is recommended to perform the type of training receiving priority first. For example, if an individual’s primary goal is to improve strength, then strength training should be performed before endurance training. That said, if strength training and endurance training are performed at different times on the same day (e.g., separate morning
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