98 Chapter 5: Training for Endurance Types of Endurance Training Now that we understand the different biological energy systems and factors affecting endurance performance, let’s explore some of the different ways in which to train to improve endurance performance. There are five different types of endurance training programs: long slow distance (LSD) training, pace / tempo training, interval training, high-intensity interval training and Fartlek training. Each type of endurance has its own specific guidelines regarding exercise frequency, intensity, duration, and progression. Table 5.7 outlines the training guidelines for the five different types of endurance training (Haff & Triplett, 2016). Table 5.7. The Five Types of Endurance Training Endurance Type Intensity Duration Frequency Work : Rest Ratio Long Slow Distance 70-80% MHR 6-7 RPE 30-120 min 1+ - Pace / Tempo 80-90% MHR 7-8 RPE 20-30 min 1-2 - Interval > 90% MHR 8-9 RPE 3-5 min 1-2 1:1 High-Intensity Interval ≤ 100% MHR 9-10 RPE 30-90 sec 1 1:5 Fartlek 70-90% MHR 6-8 RPE 20-60 min 1 - MHR = Maximum heart rate RPE = Rate of perceived exertion (quantitative measure of perceived exertion during physical activity) Long slow distance (LSD) training, aka low-intensity steady state training, is a type of endurance training that employs a constant pace at low to moderate intensity over an extended distance or period of time. Due to the low to moderate intensities used, LSD is effective in improving VO2max scores in untrained or moderately trained individuals, however, less effective in improving VO2max scores in well-trained individuals. Generally speaking, more run mileage per week is almost always better than less mileage in terms of improving LSD performance. However, some researchers suggest that running more than 60 miles per week may increase an individual’s risk for overtraining and/or injury (Prevost, 2015). The physiological adaptations associated with LSD training include improved cardiovascular function, oxidative capacity, thermoregulation, mitochondrial energy production and fat utilization (Haff & Triplett, 2016). Pace / tempo training, aka lactate threshold training, is another type of endurance training that employs intensities at or slightly higher than race pace intensity. The primary function of pace / tempo training is to develop a sense of running pace as well as improve the body’s ability to sustain that pace. There are two types of pace / tempo training: steady and intermittent. Steady pace / tempo training involves employing training intensities equal to lactate threshold (LT) consistently for 20-30 minutes. Intermittent pace / tempo training also employs training intensities equal to LT but through a series of intervals with brief rest periods in between. With either type (i.e., steady or intermittent), training intensities should not go above LT. In fact, it is recommended to increase training distance rather than intensity. The physiological adaptations associated with
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