Endurance Training - Methods and Training Plans

Methods and Training Plans

Common methods for training include periodization, intervals, hard easy, long slow distance, and in recent years Tabata intervals. The periodization method is very common and was accredited to Tudor Bompa and consists of blocks of time, generally 4–12 weeks each. The blocks are called preparation, base, build, and race. The goal of a structured training program with periodization is to bring the athlete into peak fitness at the time of a big race or event. Preparation as the name suggests lays the groundwork for heavier work to follow. For a runner contemplating a competitive marathon the preparation phase might consist of easier runs of 1–4 miles 3-4 times per week and including 2–3 days of core strengthening. In the base phase the athlete now works on building cardiovascular endurance by having several long runs staying in heart rate zone 1-2 every week and each week adding slightly more mileage (using 10% rule for safely increasing the mileage). Core strengthening is continued in the base period. Once the base phase is complete and the athlete has sufficient endurance, the build period is needed to give the athlete the ability to hold a faster pace for the race duration. The build phase is where duration of runs is traded for intensity or heart rate zones 3-5. An easy method to obtain intensity is Interval training and interval training starts to happen in the build phase. Through interval training during the build phase the athlete can achieve higher Lactate Threshold and in some athletes VO2 max is increased. Because interval training is demanding on the body, a professional coach should be consulted. In the very least the athlete should do a warm up and active stretching before the interval session and static stretch or yoga after hard interval sessions. It is also advisable to have days of rest or easy workouts the day after interval sessions. Finally the race phase of the periodization approach is where the duration of the workouts decreases but intense workouts remain so as to keep the high lactate threshold that was gained in the build phase. In Ironman training, the race phase is where a long "taper" occurs of up to 4 weeks for highly trained Ironman racers. A final phase is designated transition and is a period of time, where the body is allowed to recover from the hard race effort and some maintenance endurance training is performed so the high fitness level attained in the previous periods will not be lost.