Types of aerobic endurance training

Training type	Frequency (per week)	Duration (work bout)	Intensity
Long, slow distance (LSD)	1-2	Race distance or longer	~70% of ${\text{VO}}_{₂}\text{max}$
Pace/tempo	1-2	20-30 minutes	At lactate threshold
Interval	1-2	3-5 minutes	Close to ${\text{VO}}_{₂}\text{max}$
HIIT	1	30-90 seconds	Greater than ${\text{VO}}_{₂}\text{max}$
Fartlek	1	20-60 minutes	Varies between LSD & tempo

Long, slow distance (LSD)

• Intensity: ~70% ${\text{VO}}_{₂}\text{max}$ or ~80% max HR
• Duration: 30 minutes to 2 hours
• Encourages fat utilization, mitochondrial efficiency, and cardiovascular adaptations
• May not match competition-specific muscle fiber recruitment, so it’s best used during base-building phases

Pace/tempo training

• Intensity: At or slightly above race pace (~lactate threshold)
• Purpose: Build your ability to sustain competition-level effort
• Can be steady or intermittent (e.g., 3-5 minute bouts)
• Improves running economy and lactate threshold

Interval training

• Intensity: Close to VO₂max
• Work intervals: 30 seconds to 5 minutes
• Work:rest ratio ~1:1 (e.g., 3 minutes on, 3 minutes off)
• Enhances VO₂max and anaerobic metabolism

High-intensity interval training (HIIT)

• Intensity: Greater than 90% VO₂max
• Short bouts (30-90 seconds) with relief bouts ≤2 minutes
• Improves VO₂max, running economy, and anaerobic power

Fartlek training

• Combines LSD, pace/tempo, and interval work in one session
• Example: 5-minute run at 70% VO₂max with a 1-minute surge at 90% VO₂max
• Adds variety, can reduce monotony, and trains multiple energy systems

Sample training programs

Sample LSD program: Beginning marathon

• 3 LSD runs/week, up to 120 minutes
• 1-2 recovery or interval days
• Goal: Build endurance with minimal high-intensity stress

Sample pace/tempo program: Beginning 50k

• 2 days of tempo work
• LSD ride and easy recovery rides
• Focus on sustained race-specific intensity

Sample interval program: Intermediate 10k

• 1 HIIT day (e.g., 3 min @ 90% VO₂max)
• 2 LSD or recovery sessions
• 1 Fartlek session

Sample HIIT swim program: Intermediate triathlete

• 1 HIIT swim day (e.g., 8 reps of 2 min @ 95% VO₂max)
• LSD swims and race pace simulation

Sample fartlek program: Female collegiate cross-country

• Combines LSD, tempo, and hill intervals
• Ends week with a 5k competition

Application of program design: Training seasons

Off-season (base training)

• Focus: Long duration, low intensity
• Gradually increase volume by no more than 5-10% per week

Preseason

• Increase intensity
• Maintain/reduce duration
• Address athlete-specific weaknesses

In-season (competition)

• Include race or competition efforts
• Reduce training volume to allow peak performance

Sport season objectives and program design

Sport season	Objective	Frequency (per week)	Duration	Intensity
Off-season	Develop sound conditioning base	5-6	Long	Low to moderate
Preseason	Improve aerobic endurance performance	6-7	Moderate-long	Moderate to high
In-season	Maintain aerobic endurance performance	5-6 (including races)	Short	Low (training), high (racing)
Postseason	Recovery from competitive season	3-5	Short	Low

Postseason (active rest)

• Focus: Recovery from the previous season
• Training should be low in intensity and duration, but still enough to maintain baseline fitness
• Opportunity to rehab injuries and address weak areas

Special issues related to aerobic endurance

Cross-training

• Helps maintain fitness and reduce injury risk during reduced training or rehab
• Should match the intensity and duration of the primary sport to retain VO₂max
• Does not directly improve sport-specific performance

Detraining

• Loss of adaptations due to training cessation
• May occur due to injury, illness, or off-season breaks
• Can be mitigated with reduced-volume training or cross-training

Tapering

• Reduction in training load before competition to peak performance
• Typically 7-28 days in length
• Allows physiological recovery and maximizes glycogen stores
• Models: Linear, step, or progressive taper

Resistance training

• Enhances performance through improved strength, injury prevention, and muscle balance
• Can improve short-term performance, especially in cycling and running
• Does not reduce VO₂max when combined with endurance training

Altitude

• Training at altitude reduces oxygen availability, which decreases performance
• Acclimatization takes 12-14 days; benefits increase after 3+ weeks
• “Live high, train low” (LHTL) method allows for VO₂max improvement while maintaining training intensity