The document describes five types of aerobic conditioning: long slow distance training, pace/tempo training, interval training, repetition training, and fartlek training. It provides the description, benefits, and notes for each type of training. Long slow distance training works at 70% of VO2 Max for 30-120 minutes and provides cardiovascular and muscle metabolic benefits. Pace/tempo training works at lactate threshold or slightly above race pace for 20-30 minutes, improving energy production and muscle recruitment. Interval training works close to VO2 Max with 1:1 work to rest ratios, increasing VO2 Max and anaerobic metabolism.
The document describes five types of aerobic conditioning: long slow distance training, pace/tempo training, interval training, repetition training, and fartlek training. It provides the description, benefits, and notes for each type of training. Long slow distance training works at 70% of VO2 Max for 30-120 minutes and provides cardiovascular and muscle metabolic benefits. Pace/tempo training works at lactate threshold or slightly above race pace for 20-30 minutes, improving energy production and muscle recruitment. Interval training works close to VO2 Max with 1:1 work to rest ratios, increasing VO2 Max and anaerobic metabolism.
The document describes five types of aerobic conditioning: long slow distance training, pace/tempo training, interval training, repetition training, and fartlek training. It provides the description, benefits, and notes for each type of training. Long slow distance training works at 70% of VO2 Max for 30-120 minutes and provides cardiovascular and muscle metabolic benefits. Pace/tempo training works at lactate threshold or slightly above race pace for 20-30 minutes, improving energy production and muscle recruitment. Interval training works close to VO2 Max with 1:1 work to rest ratios, increasing VO2 Max and anaerobic metabolism.
LONG SLOW DISTANCE TRAINING (LSD) Working at about 70% of VO2 Max Anywhere from 30-120 minutes Enhanced cardiovascular function Enhanced thermoregulatory function Improved mitochondrial energy production Improved oxidative capacity of skeletal muscle May improve Lactate Threshold Over time, causes change in metabolic ability of the muscles trained, possibly shifting Type IIx to Type I *Doesnt stimulate same neuromuscular patterns used in competition PACE/TEMPO TRAINING (THRESHOLD TRAINING or AEROBIC/ANAEROBIC TRAINING) Two types: steady and intermittent Working at Lactate Threshold or slightly above race pace, for approx.. 20-30 minutes Improved energy production from both aerobic and anaerobic metabolism Involves same muscle recruitment pattern as competition Improves running economy Increases Lactate Threshold INTERVAL TRAINING Working close to VO2 Max 1:1 Work/Rest ratio Increased VO2 Max Enhanced anaerobic metabolism *Must have a strong aerobic base before utilizing *Use sparingly very stressful on the system, no more than 1-2x per week REPETITION TRAINING (REPS) Working above VO2 Max for 30- 90 seconds Work:Rest ratio 1:5
Improved running speed Enhanced running economy Inreased capacity/tolerance for anaerobic training *High reliance on anaerobic metabolism, therefore must have long recovery periods FARTLEK TRAINING (Fartlek- Speed play in Swedish) Working alternating between LSD (70% of VO2 Max) and Pace/Tempo (up to 85-90% of VO2 Max) for approx.. 20-60 minutes Enhanced VO2 Max Increased Lactate Threshold Improved running economy Improved fuel utilization from different sources *Combining LSD and hill/fast burn work in one workout