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General run training information

Meaning of the aerobic and anaerobic thresholds

  • Aerobic Threshold (2 mmol/l):
    Below this threshold, the muscle's energy requirement is still largely met by the aerobic metabolism.
  • Aerobic-anaerobic range (2-4 mmol/l):
    The energy supply in this area is both aerobic and anaerobic. Lactic acid formation increases the faster you run. The increase in lactic acid can still largely processed by the body.
  • Anaerobic threshold ( 4 mmol/l):
    Beyond this limit, acidification will increase rapidly.

How to train

  • You train your aerobic endurance through endurance training at tempo 2 (85% - 90%) and not too long tempo 3 (93% en 95%) endurance training.
  • To shift the anaerobic threshold, it is best to train just below (an endurance training long above this threshold gives a negative effect, so at not too long running at pace 3 (93% and 95%) and extensive interval (95% and 100%).
  • To train anaerobically (just at and above the aerobic/anaerobic threshold) make your use of interval training. See: Interval training.
  • Heart rate: in general, the heart rate at the anaerobic threshold for a trained person 175(with a variation between 150 - 190 ).
  • The aerobic threshold heart rate is about 75% of the anaerobic threshold. So someone with an anaerobic threshold of 175 has aerobic heart rate of 131.

Effects of training

  • The heart functions better.
  • The lungs become larger and respiratory muscles more powerful.
  • The number of capillaries in the muscles increases, causing oxygen is released more easily.
  • The muscles work more efficiently and burn fat more easily in long-term work.
  • Glycogen stores increase so that you can continue to exercise intensively for longer.
  • The muscles produce less lactic acid, so you can run at a high pace for longer.

Recovery time for the different training forms

The recovery time depends, among other things, on the fitness, training age, recovery capacity and recovery measures. In general, the recovery time with the extra supercompensation at:

  • Endurance pace 1 and 2 : 1 day.
  • The extra long endurance run: 2 days.
  • Endurance pace 3 : 2 days.
  • Interval extensive : 2 days.
  • Intensive interval : 3 days.

Therefore, after a heavy workout, rest the next day or do a recovery workout.

Attributes to be trained for competitions

Up to 1/2 hour

  • Aerobic endurance.
  • Increase the maximum oxygen uptake.
  • Increase of the anaerobic threshold.
  • Lactic acid tolerance.
  • Carbohydrate supply.

1/2 to 1 1/2 hours

  • Aerobic endurance.
  • Increase of the anaerobic threshold.
  • Increase the maximum oxygen uptake.
  • Carbohydrate supply.
  • Fat Burning.

From 1 1/2 hours

  • Aerobic endurance.
  • Increase of the anaerobic threshold.
  • Increase the maximum oxygen uptake.
  • Fat Burning.
  • Carbohydrate supply.