Endurance training running

Introduction

• During endurance training you run in same tempo, so without interruptions and tempo changes.
• The mentioned % are percentages of the anaerobic threshold.
• The anaerobic threshold is approximately equal to 220-age-15. An another estimate is: 80% (beginners) to 90% (advanced) of maximum heart rate. For more information: Training with Heart Rate Monitor.
• The listed heart rates are for a trained person with an anaerobic threshold of ±175. And the corresponding aerobic heart rate of ±131 (75% of 175).
• To build up endurance, you take your time. You will only notice progress after a few weeks.
• For training tables: Duration running table.

Subdivision

• Speed 1:

  Very quiet (75%) and what quietly (80%)

• Speed 2:

  Average (85%) en what rapidly (90%)

• Speed 3:

  Marathon Pace (93%) and Hard (95%)

How

• Speed 1:

  The long easy run: 75% and 80%
  Heart rate:±131-140.
  Lactate: 1.5 to 2.5 mmol/l.
  Duration: Beginners: 30 to 90 minutes, Advanced: 1 to 3 hours.
  Recovery training: below 75%
  Heart rate:±105-131.
  Lactate: 1.5 to 2 mmol/l.
  Duration: beginners: 15 to 30 minutes, advanced: 15 to 45 minutes.

• Speed 2:

  The average endurance run: 85% and 90%
  Heart rate:±145-155.
  Lactate: 2.5 to 3 mmol/l.
  Duration: beginners: 30 to 45 minutes, advanced: 30 to 60 minutes.

• Speed 3:

  The intensive endurance run: 93% and 95%
  Only suitable for the advanced runner in the preparation period.
  Heart rate:±160-165.
  Lactate: between 3.5 and 4.5 mmol/l.
  Duration: beginners: not suitable, advanced: 15 to 60 minutes.

Impacts endurance training running

• Speed 1:

  The long quiet endurance run:
  Improves fat burning and carbohydrate burning. Increase capillaries in especially the slower muscle fibers. Also better hormone action and enzyme action. Increase in cardiac volume. By the training the fat metabolism, the body will sooner and also opt for fat burning at higher speed, thus saving carbohydrates during competitions.
  The extra long endurance run:
  The above and additionally increase glycogen stock due to supercompensation.
  Recovery training:
  Accelerated waste disposal. However, has no constructive effect: the lactic acid content is below 2 mmol/l.
  

  Summarized:

  • Aerobic endurance.
  • Oxygen uptake in the muscles.
  • Heart volume.
  • Stimulation of fat burning.
  • Increase in glycogen stores after the extra long run due to supercompensation.
  • Recovery training: has no constructive effect.

• Speed 2:

  Improves aerobic capacity, heart/lungs/blood circulation, the energy conversion of the carbohydrates to the muscles, increase in capillaries in the muscles (capillarization) and enzyme action, especially of the slower muscle fibers.
  

  Summarized:

  • Aerobic endurance.
  • Increase of the anaerobic threshold.
  • Increase the maximum oxygen uptake.
  • Getting used to pace.

• Speed 3:

  With this intensity we are in the border area of the aerobic/anaerobic threshold in progress. These endurance runs improve it aerobic power and the aerobic/anaerobic mixed systems. the fast long runs greatly improve oxygen uptake. Especially the shorter distances provide an improved tolerance of the resulting acidification. the something longer runs greatly improve height with which we can use the maximum oxygen uptake to make. Increase in glycogen stock, by supercompensation.

  Summarized:

  • Increase of the anaerobic threshold.
  • Increase the maximum oxygen uptake.
  • Aerobic endurance.
  • Training carbohydrate metabolism.
  • Heart function.
  • Increase glycogen stock.