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Speed endurance training

 

 

 

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: 13 april 2013