TYPES OF AEROBIC CONDITIONING
TYPE DESCRIPTION
LONG SLOW DISTANCE Working at about 70% of VO2
TRAINING (LSD) Max
Anywhere from 30-120 minutes
PACE/TEMPO TRAINING Two types: steady and
(THRESHOLD TRAINING or intermittent
AEROBIC/ANAEROBIC Working at Lactate Threshold or
TRAINING) slightly above race pace, for
approx.. 20-30 minutes
INTERVAL TRAINING Working close to VO2 Max
1:1 Work/Rest ratio
REPETITION TRAINING (REPS) Working above VO2 Max for 30-
90 seconds
Work:Rest ratio 1:5
FARTLEK TRAINING (Fartlek- Working alternating between
Speed play in Swedish) LSD (70% of VO2 Max) and
Pace/Tempo (up to 85-90% of
VO2 Max) for approx.. 20-60
minutes
BENEFITS
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
*Doesn’t stimulate same neuromuscular patterns used in competition
Improved energy production from both aerobic and anaerobic
metabolism
Involves same muscle recruitment pattern as competition
Improves running economy
Increases Lactate Threshold
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
Improved running speed
Enhanced running economy
Inreased capacity/tolerance for anaerobic training
*High reliance on anaerobic metabolism, therefore must have long
recovery periods
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