100 Chapter 5: Training for Endurance Table 5.8. Sample Workouts for Each Type of Endurance Training LSD Pace / Tempo Speed Interval HIIT Run 3-5 miles 5-min Easy / 10-min 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 non-running activities. Table 5.9. Sample Workouts for Non-Running Activities LSD Pace / Tempo Speed Interval HIIT Exercise 30+ min. 5-min Easy / 10-min Hard Repeats 3-5 min. high-intensity repeats coupled with 3-5 min. of low-intensity recovery periods 30-90 sec. high-intensity repeats coupled with 2.55 min. of low-intensity recovery periods Treadmill Tempo Run As mentioned previously, pace / tempo training is an effective method for improving lactate threshold (LT). Additionally, traditional approaches to pace / tempo training include either steady or intermittent training. Another, more recent, option to training pace /tempo, and improving LT, is the treadmill tempo run. This approach to pace / tempo is best used when training for mid distance endurance events (e.g., 1.0-mile, 1.5-mile, 2.0-mile, 3.0-mile, 5-km). Provided below are the required steps for how to perform the treadmill tempo run for the mile. Step 1: Subtract 10-20 seconds from last 1.0 mile run time to determine desired run time Step 2: 60 ÷ desired run time = required miles per hour (MPH) Step 3: Run 1.0-mile at required MPH at 0% incline and walk as required. However, only the distance ran counts toward the 1.0-mile distance Step 4: When able to run the entire 1.0-mile without stopping, increase incline to 0.5% and repeat Step 5: When able to run the entire 1.0-mile at 0.5% incline without stopping, increase incline to 1.0% and repeat Step 6: When able to run the entire 1.0-mile at 1.0% incline without stopping, subtract 1020 seconds from current desired run time and repeat the entire process
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