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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 speed endurance training

 
   
· 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: 29 August 2020