124 Chapter 6: Training for Endurance Figure 6.2. Fiber Type Differences between Endurance Athletes 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 6.7 outlines the training guidelines for the five different types of endurance training (Haff & Triplett, 2016). Table 6.7. 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 is a type of endurance training that involves exercising at a conversational pace (e.g., speak only a sentence or two at a time) 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,
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