Introduction  |
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By endurance training you run in the same
speed, therefore without discontinuances and speed changes. |
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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 method is: take 80 % (beginners) to 90 % (advanced) of
the maximum heart rate.
For more information: Training with a heart rate monitor.
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The mentioned heart rate applies to a
trained person with e threshold of
 ±175.
And thereby the belonging anaërob heart rate of
±131 (75%
of 175). |
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For training tables:
Endurance training tables. |
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Running speeds |
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Speed 1:
Very quiet
(75%) en Quietly (80%) |
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Speed 2:
Average
(85%) en What rapidly (90%) |
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Speed 3:
Marathonspeed
(93%) en Rapid (95%) |
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How |
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Speed 1:
The
long quiet endurance training:
75% and
80%
Heart rate:±131-145.
Lactate: 1.5 à 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 à 2 mmol/l.
Duration: beginner: 0u15 till 0u30,
advanced: 0u15 till 0u45. |
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Speed 2:
The average endurance training: 85% and 90%
Heart rate:±145-155.
Lactate: 2.5 à 3 mmol/l.
Duration: beginner: 0u15 till 0u30,
advanced: 0u15 tot 0u45. |
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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. |
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Impacts endurance training running |
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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:
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Aerobic capacity. |
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Increase maximal oxygen uptake
(VO2max). |
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Heart volume. |
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Stimulate fat
combustion. |
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Water -, warmth - and
elektrolyten household. |
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Increase glycogen
stock after the long quiet endurance training by super compensation. |
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Convalescence training: has no
constructive impact. |
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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:
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Aerobic capacity. |
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Increase
of the anaerobic threshold. |
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Increase maximal oxygen uptake (VO2max). |
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Accustom
to speed. |
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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:
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Increase
of the anaerobic threshold. |
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Increase maximal oxygen uptake (VO2max). |
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Aerobic capacity. |
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Training carbohydrate metabolisme. |
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Heart
function. |
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Increase
glycogen stock. |
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