Long Distance Endurance Fitness Training Methods

1. Uniform Method – Characterized by high volume of work without any interruptions.  This method dominates during the preparation time for an event.  The main training effect is improving and perfecting aerobic capacity.  A variant of this method is to progressively increase the speed from moderate to medium intensity throughout a training lesson.  For instance, perform the first one third of the training distance at a moderate speed increasing it to intermediate, and finally to a medium intensity for the last one third.  This is an effect method of developing aerobic endurance because the progressive elevation challenges the athlete both physically and mentally.

2. *Alternative Method — This is one of the most effective methods of developing endurance.  Throughout the lesson the individual changes the performance intensity over a predetermined distance or time.  The intensity of work varies frequently from moderate to sub maximum without any interruptions.  Alternate the peak velocity of 1 to 10 minutes with moderate intensity, which will allow the body to recuperate slightly before another increase.  For high intensity the heart rate may reach values around 180 beats per minute and the restoration phase may have the rate around 140 beats per minute.  The wavelike approach in altering the intensity facilitates a high volume of work, improving the cardiorespiratory and CNS capacity significantly.  In addition, this method promotes flexible adaptation of the body’s processes, resulting in a strong development of general endurance.  An excellent variant of this method is to organize the entire training program into sets. Instead of performing uninterrupted work of say 90 minutes divided into three sets, with an active rest between each set (such as walking).

3. Fartlek Method — This speed play method was developed by Scandinavian and German runners from 1920 to 1930.  While performing, the athlete inputs their own contribution by alternating uniform training at will with short portions of higher intensity performance.  Such sprints are not planned and rely on the athlete’s subjective feeling and judgment.  The use of Fartlek method is specific mostly to (but not limited to) the preparatory phase, to interject variety into the monotony of uniform training.

4. Interval training (long, medium, short distance or time) is a highly taxing type of training.  The term interval training does not necessarily refer to a well-known method but to all methods performed with a rest interval.  The following outline 2 specific interval-training methods.

1. Repetition Method—The repetition method of distance longer or shorter than the racing distance develops specific or racing endurance.  Longer repetitions place a strong demand on the aerobic component of racing endurance, because the performance speed is close to the racing speed.  On the other hand, shorter repetitions solicit the anaerobic component, because the performer often develops an oxygen debt.  Obviously, in the latter case, the intensity is slightly higher than that of a race. An important asset of repetition method is developing will power through the demand to perform many repetitions.  The total volume of work may be four to eight times that of the racing distance, with a rest interval between 5 to 10 minutes, depending on the repetition distance and intensity.

2. Model Training —This method most resembles the specifics of a race, hence the name.  The first part of training consists of many repetitions that are shorter than the race distance, performed at intensity close to racing intensity.  The mid part of the training uses distances and intensity that improve and perfect the aerobic endurance.  The last part employs short distance repetitions to exactly model the race, which resemble and develop the final kick capacity. The main elements of progression are intensity and duration of stimuli, the number of repetitions, rest interval, and activity during rest.

a. Short distance interval training, between 15 seconds and 2 minutes, which mostly develops anaerobic endurance.

b. Medium distance interval training, 2 to 8 minutes, which may develop both energy production systems.

c. Long distance interval training, 8 to 15 minutes, with a main training effect of aerobic endurance improvement.