How to Train for Aerobic Endurance
Introduction
There are a wide variety of approaches to training for aerobic performance. The
optimal approach requires varying the duration and intensity of your workouts. Many
people mistakenly train at the same moderate intensity during every session.
The most effective approach is to perform a large percentage of your training at
low intensity, sometimes called long distance, slow training. This is combined with
some moderate intensity training and some high intensity training such as sprint
and interval training. The level of intensity and duration of training should be
varied from week-to-week and month-to-month. This is called periodization.
SERIOUS Training for Endurance Athletes
The details of my training plan come from the excellent book,
SERIOUS Training for Endurance Athletes,
written by Rob Sleamaker and Ray Browning. S.E.R.I.O.U.S. is an acronym
for the
components of their training plan: Speed, Endurance, Race/Pace, Intervals,
Overdistance,
Uphill, and Strength. If you use this book, you might find these Microsoft
Excel
spreadsheets useful:
Overtraining
A common misunderstanding is to think that the more training the better. It is important
to remember that training works by inducing injury to your body. The improvements
to your body that allow better performance occur while you are resting and recovering
from the training induced injury. Training too much can actually lead to decreased
performance.