General training information for runners

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General run training information

Training forms
General information

Endurance training

Interval training

Speed endurance training

Fartlek training

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Warming-up and cooling-down

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Information training tables

Endurance training tables

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Sundries
Overtraining

Meaning of the aerobic and anaerobic thresholds

·	Aerobic threshold (±2 mmol/l):
	Under this threshold the energy need of the muscle is still mainly processed by the aerobic metabolism.

·	Aeroob-anaerobic area (±2-4 mmol/l):
	The energy supply in this area is both aerobe and anaerobe. Lactic acid shaping increases as is it more rapidly run. The increase of the lactic acid shaping can be neutralised still mainly elsewhere in the body.

·	Anaerobic threshold ( ±4 mmol/l):
	Beyond this border the acidification will increase rapidly.


How to train

·	Best the aerobic endurance can be trained by duration training where the intensity lies at lactic acid values of 2, 3, 4 and 5 mmol/l, therefore at tempo 2(85% - 90%) and not too long tempo 3 (93% en 95%) running.

·	To move the anaerobic threshold train net under the threshold (a duration training long above this threshold gives a negative impact), therefore at not too long running in tempo 3 (93% en 95%) and extensive interval (95% en 100%).

·	To train anaerobic (on and above the aerobic/anaerobic threshold) we use of the interval training. For more information see: Interval training.

·	Pulsation frequency: generally the heart rate for a trained person at the anaerobic threshold: ±175 (with a variatie150 - 190 ).

·	The aerobic threshold heart rate is approximately 75% of the anaerobic threshold. Someone with anaerobic threshold of175 have a aerobic heart rate 131.


Impact of training

·	The heart functions better.

·	The lungs become larger and breathing muscles more powerful.

·	The number of capillaries in the muscles increases as a result of which oxygen is more easily delivered.

·	The muscles work more efficiently and burn easily fat at duration labour.

·	The stock glycogen increases as a result of which you can remain longer intensive sports.

·	The muscles produce less lactic acid, as a result of which you can longer run a high tempo.


Convalescence time at the different training forms

The convalescence time is among other things dependent on the person, training age, convalescence capacity and convalescence measures. Generally the convalescence time with the extra super compensation is at:
·	Running tempo 1 en 2 : 1 day.
·	The extra long running: 2 days.
·	Running tempo 3 : 2 days.
·	Interval extensive: 2 days.
·	Interval intensive: 3 days.
Take for this reason after a heavy training the next day rests or does convalescence training.


Properties which must be trained for running races

Till 1/2 hour:
·	Aerobic endurance.
·	Increase of the maximal oxygen uptake (VO2max).
·	Increase of the anaerobic threshold.
·	Lactic acid toleration.
·	Carbohydrate stock.

1/2 till 1 1/2 hour:
·	Aerobic endurance.
·	Increase of the anaerobic threshold.
·	Increase of the maximal oxygen uptake (VO2max).
·	Carbohydrate stock.
·	Fat combustion.

From 1 1/2 hour:
·	Aerobic endurance.
·	Increase of the anaerobic threshold.
·	Increase of the maximal oxygen uptake (VO2max).
·	Fat combustion.
·	Carbohydrate stock.

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Start: February 2005 Last modified: