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Endurance training running

 

 

 

Introduction

 
   
By endurance training you run in the same speed, therefore without discontinuances and speed changes.
   
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 mentioned heart rate applies to a trained person with e threshold of 175.
And thereby the belonging anarob heart rate of 131 (75% of 175).
   
For training tables: Endurance training tables.
   
   

Running speeds

 
   
Speed 1:
Very quiet (75%) en Quietly (80%)
   
Speed 2: 
Average (85%) en What rapidly (90%)
   
Speed 3:
Marathonspeed (93%) en Rapid (95%)
   
   

How

 
   
Speed 1:
The long quiet endurance training: 75% and 80%
Heart rate:131-145. Lactate: 1.5 2.5 mmol/l.
Duration: beginner: 0u30 till 1u30, advanced: 1u00 till 3u00.
Convalescence training: under the 75%
Heart rate:105-131. Lactate: 1.5 2 mmol/l.
Duration: beginner: 0u15 till 0u30, advanced: 0u15 till 0u45.
   
Speed 2: 
The average endurance training: 85% and 90%
Heart rate:145-155. Lactate: 2.5 3 mmol/l.
Duration: beginner: 0u15 till 0u30, advanced: 0u15 tot 0u45.
   
Speed 3:
The intensive endurance training: 93% and 95%
Only arranged for the advanced runner in the preparation period.
Heart rate:160-165. Lactate: between 3.5 and 4.5 mmol/l.
Duration: beginner: not arranged, advanced: 0u15 tot 1u00.
   

Impacts endurance training running

 
   
Speed 1:
The long quiet endurance training:
To promote more efficient course of carbohydrate - and fat metabolism, hormone and ESA functioning. Increase of fine capillary especially the "slow" muscle fibres. Enlarging of the heart volume. By the training of the fat metabolism the body earlier and also at higher speed choose for fat combustion therefore saving of carbohydrates during running races.
The extra long quiet endurance training:
Above and moreover increase glycogen stock by super compensation.
Convalescence training:
Accelerated evacuation of waste products. However no constructive impact has: milk acid quality lies under the 2 mmol/l.
Summery:
Aerobic capacity.
Increase maximal oxygen uptake (VO2max).
Heart volume.
Stimulate fat combustion.
Water -, warmth - and elektrolyten household.
Increase glycogen stock after the long quiet endurance training by super compensation.
Convalescence training: has no constructive impact.
   
Speed 2: 
To promote the aerobic capacity, the heart/lung/blood bearing, the energy conversion of the carbohydrates to the muscles, increase of fine capillary in the muscles and the ESA functioning, especially of the muscle fibres.
Summery:
Aerobic capacity.
Increase of the anaerobic threshold.
Increase maximal oxygen uptake (VO2max).
Accustom to speed.
   
Speed 3:
With this intensity we are training in the border area of the aerobic/anaerobic threshold. These endurance training improve the aerobic capacity and the aerobic/anaerobic mixed systems. The fast endurance training promote in strong degree the oxygen admission in the muscles. Especially the shorter distances ensure an improved tolerance of the arisen acidification. The something longer endurance training improve in strong degree the altitude with which we can use the maximal oxygen uptake (VO2max). Increase glycogen stock by super compensation.
Summery:
Increase of the anaerobic threshold.
Increase maximal oxygen uptake (VO2max).
Aerobic capacity.
Training carbohydrate metabolisme.
Heart function.
Increase glycogen stock.

 

 

 
 

 

Start: February 2005 Last modified: 13 april 2013