Speed endurance runtraining

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Speed endurance training

Training forms
General information

Endurance training

Interval training

Speed endurance training

Fartlek training

Sprint training

Hill training

Recovery training

Warming-up and cooling-down

Training tables
Information training tables

Endurance training tables

Interval tables

Speed endurance tables

Running schedules
Total overview

Sundries
Overtraining

Introduction

·	These heavy training form exist from long pieces run with high speed and a limited number of repeats.

·	The mentioned % are percentages of the anaerobic threshold.

·	The anaerobic threshold is approximately equal to: 220-age-15. Another method is: take 80 % (beginners) to 90 % (advanced) of the maximum heart rate. For more information: Training with a heart rate monitor.

·	The pause lasts long (to maximum. 20 minutes), so that there almost complete recovery takes place.

·	For training tables: Speed endurance tables.


Running speeds

·	Extensive: 100%

·	Intensive: 105%


How

·	Limits number of repeats (one up to three) of long pieces (1 mile, 2 mile, 3 mile) or (3000m, 4000m, 5000m) run in a high speed. Heart rate: ±160-185. Duration: 10 up to 30 minutes. Lactate: between 4 and 6 mmol/l. Pause: to maximum 20 minutes, so that almost complete recovery takes place.


Impacts

·	The impact is equal to those of endurance training in speed 3. You train extra the increase of the maximal oxygen uptake (VO2max) and race hardness.

Start: February 2005 Last modified: