Speed endurance training

Introduction

• This heavy training form consists of long pieces run at high speed and a limited number of repetitions.
• The % mentioned are percentages of the anaerobic threshold.
• The anaerobic threshold is approximately equal to 220-age-15. Another estimate is: 80% (beginners) to 90% (advanced) of maximum heart rate. For more information: Training with Heart Rate Monitor.
• The break is long (up to a maximum of 20 minutes), so that almost complete recovery.
• For training tables: Speed endurance tables.

Subdivision

• 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 to 30 minutes.
  Lactate: between 4 and 6 mmol/l.
  Pause: up to max. 20 minutes, so that almost complete recovery takes place.

Effects

• The effects are similar to those of long-distance running in speed 3. You train extra the increase of the maximum oxygen uptake and competition hardness.