Program design for aerobic training

Types of aerobic endurance training

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

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