Long Slow Distance Training: Why do it?

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

moderate-intensity endurance training VS. high-intensity interval training

There were two Groups of people and each group worked out 5 days a week for 6 consecutive weeks

The first group, we will call them "Waste of Time" performed 60 min of moderate-intensity cardiovascular exercise per day

The second group, we will call them "Smart" performed 4 minutes of intense-interval cardiovascular exercise per day

Both Groups used the same mode of exercise

The "Waste of Time" group worked out for a total of 30 hours after which time their Aerobic and Anaerobic capacities were measured to see how much they improved. Well they increased the efficiency with which they use and process oxygen by 5 ml/kg/min (VO2max) and increased their Anaerobic capacity by NOTHING

The "Smart" group worked out for a total of 2 hours after which time their Aerobic and Anaerobic capacities were also measured to see how much they improved. Well they increased the efficiency with which they use and process oxygen by 7 ml/kg/min (VO2max) and increased their Anaerobic capacity by a freaking 28%

So lets compare.

30 hrs to get 5 vs. 2 hrs to get 7 and...

30 hrs to get 0% vs. 2 hrs to get 28%

If some of your cardio sessions are not high intensity interval, then you are doing yourself a disservice.

here is the study, that goodness for Dr. Tabatta

However, this is not the complete story and there are many benefits that can be derived from those long slow runs that you just don't get when you do intervals but I'm going to save that info for the next post. After that I will talk about how to structure interval training.