So based on the last post, it would seem like you should only do Interval Training (IT) and totally ignore your Long, slow distance training (LSD) and this is not the case. Like most investments, if you are earning a high return, you are also carrying a high risk and Interval Training (IT) is no different.
While IT does provide quicker results, it also puts more stress on the body, it should not be performed until a firm base of aerobic training and muscular fitness has been attained. Therefore, if you’re an aerobic endurance athlete, then you should perform one to two high intensity anaerobic sessions a week.
The graph below is a good sample program for a 10-km Runner
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| 10 reps of .5km intervals@ race pace with a 1:1 work : rest ratio | 10km easy run | 45min LSD run | 5 reps of 1km intervals @ race pace w/ 1:1 work:rest ratio | 45min LSD run | 45min Fartlek run on flat course*** |
***Fartlek run training involves easy running combined with either hill work or short, fast burst of running for short time periods.
CrossFit Endurance: Follow these Workouts and become and Endurance Machine
By the way, I do LSD training very sparingly b/c it leads to decreased muscle girth, fiber size, strength and power
Great blogging Dan!
ReplyDeleteI particularly liked the use of the Swedish term "fartlek".
You should never underestimate the joy of randomized speed changes.
Paer Gustafsson
PAER!! Great to hear from you man and thank you for your kind words. I agree, randomized speed changes should never be underestimated. I hope all is well
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