Introduction
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This heavy training form consists of long pieces
run at high speed and a limited number of repetitions.
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The % mentioned are percentages of the anaerobic threshold.
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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.
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The break is long (up to a maximum of 20 minutes), so that
almost complete recovery.
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For training tables:
Speed endurance tables.
Subdivision
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Extensive
100%
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Intensive
105%
How
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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
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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.