Long slow distance training is a form of continuous training performed at a. Endurance Training: Intervals vs. Here are the different types of aerobic endurance training. Intensity for long, slow distance endurance training is. Here is a sample training program. Long slow distance may be good training for aerobic, endurance events, but it will not improve your sprint performance. KEY POINTS FOR AN AEROBIC TRAINING PROGRAM. Category: Long Slow Distance Runs. Long Slow Distance Running Tips For Beginners. My Last Long Slow Distance Run On My Training Schedule Is Complete! An Adaptation of the Lydiard System. PLEASE NOTE: We are undergoing a name change. Unleashed Training is now Sprint Ninja. We still offer high quality strength and conditioning along with personal training, with our specialty being sprint training. Sprint Coaching and Strength & Conditioning. Face to face Coaching & Online Programs. Sprint Ninja Coaching Services - Click Here. An Adaptation of The Lydiard System. The following long distance running program is not just a program perse. What I endeavour to do here is to provide a bit of background information into how and why certain protocols work for running distances of between 5k and 4. The long distance running program that follows this article is largely based on the philosophy of Arthur Lydiard, who, as many runners would know, was one of the most influential distance running coaches in history. The All- Round Endurance Athlete. One of the common problems facing endurance athletes is all- round conditioning. One look at most marathon runners will reveal that they are physically good for only one thing, running a long way at an impressive pace. There is very little difference between the sustained running speed and the sprinting speed of a top- level long distance runner. They simply don’t possess the ability to sprint at paces even untrained individuals are capable of. This sort of highly specific conditioning has its advantages and disadvantages. On one hand they are highly conditioned for the task at hand. Little else is needed in order to accomplish the goal of a good marathon time. On the other hand there is n zero room for error. This is a problem because, given the extensive duration of a long distance race, there should be a lot of room for error. What I mean is that a perfect pace needs to be maintained right from the outset because the athlete has almost no capacity to make up ground later in the race and if they make up too much ground too early they very well may “hit the wall” in the latter stages. Running is a highly specific discipline. The distance of the long slow distance run depends on the. The long distance running program that. This is by no mean typical long slow distance work. Anaerobic training exists in most long distance. 7 Long Slow Distance Running Tips For Beginner Distance. 7 Long Slow Distance Running Tips For Beginner Distance. Most Joggers Face In Long Distance Training. It is often thought to be a natural human ability, however it isn’t as natural as once thought. Take a look at a gazelle or a cheetah. There is little doubt that these creatures were meant to run, it’s in their nature and they’re born with the skill. Humans on the other hand are not. Look at an untrained person running. They look about as coordinated as a cow on a unicycle. A person has to learn to run. Being a learned activity and something very unique compared to other things, running is highly specific. This applies to all types of running. Any type of running a person engages in will help improve running ability at all other levels. Don’t take this to mean that constant long jogs will improve sprinting ability. However mixed running training will benefit all types of running. For example, a 4. They possess the ability to sprint short distances at a maximum pace. They can sustain a near- maximal pace for up to 6. And, given their training volume, are also capable of running long distances if the need arises. This can’t be said for a marathon runner or most other long distance runners, with the exception of an all- round endurance athlete such as Haile Gebrselassie. An endurance athlete, in order to excel, needs to possess various levels of running ability. They also need to call on all energy systems throughout a race. The common problem in very long races like the marathon is “hitting the wall”, which essentially means the athlete has exhausted their glycogen stores and has run too long above their lactate threshold and simply cannot maintain that intensity. This results in a natural breakdown in physical and mental capacity and the athlete is simply forced to slow down or stop. It is for the above- mentioned reason that an endurance athlete needs to engage in a well structured, well balanced training regime that ensures all energy systems are adequately conditioned to the specific, general and unexpected demands of the race. The Endurance Training Conundrum. Taking the above information into account it may appear simple to the untrained eye as to how to create a long distance running program that will address these issues. Simply ensure the athlete does plenty of steady volume, combined with short and long, super- high intensity intervals and voila, you have an all- round, conditioned endurance runner. If only it were that simple. The problem with designing an effective long distance running program is that certain types of training may contribute to a detrimental result, meaning that it might actually cancel out other qualities. I’ll give you the example of a 1. What do you think would happen if you made a 1. For those who don’t know, it would ruin their results. Strength, speed and power would simply begin to disappear because their muscles would be gearing up for increased oxidative capacity, a trait only a distance runner can appreciate. The same thing can happen to a distance runner with too much speed work. If they perform too many high intensity intervals they very well may be compromising production of certain key aerobic enzymes. However eliminating speed work altogether will result in the original problem of a one- dimensional athlete with no capacity for output above their conditioned levels. The Lydiard Method. The Lydiard method began as a self experiment born out of Lydiard’s frustration from his hard efforts and lack of decent race results. The Lydiard system contains elements to enhance all aspects of your running - including speed, strength and endurance - with the end result being an increase in your ability to sustain a higher speed for the duration of a race. The conditioning phase of Lydiard training stresses increasing your steady state pace, or your capacity for sustained running speed, as high as possible for any given circumstance. For best results it is recommended you train at a pace that is 7. This is by no mean typical long slow distance work. Training at this rate will leave you feeling sufficiently “gassed” at the end of a session. Aerobic/Distance Training. The real essence of the conditioning phase of Arthur Lydiard’s training method is the long runs. Specifically there should be three of these per week. The Finns got a little over- excited with intervals that they missed the need for specificity in long distance running programs. Aerobic training at moderately high volumes is absolutely essential in developing the endurance athlete. Increased numbers of capillaries are produced, resulting in an increased ability for your body to transfer blood gasses and essentially deliver more oxygen faster to working muscles. Your lung capacity improves, both by increasing the amount of air taken in during a single breath and by utilising more of the oxygen within each breath due to increase numbers of pulmonary capillaries. The left vetricle of the heart increases in size and stroke volume, meaning the amount of blood pumped per heart beat is increased, hence more oxygen is carried around the body per minute increasing your VO2 Max. Anaerobic/Interval Training. Anaerobic training exists in most long distance running programs. It is included in order to develop your ability to withstand oxygen debt and anaerobic capacity. The higher your anaerobic capacity the higher the level at which you can perform within a sustainable aerobic state. When you are not well conditioned in steady state, aerobic performance you can reach lactate threshold fairly early and at a relatively slow pace. Performing above anaerobic/lactate threshold means you can only sustain the pace for a finite amount of time. Eventually your tank will be empty. With conditioning you will be able to push this threshold up a little and what used to be anaerobic is now on the high end of aerobic, meaning that it can be sustained. It makes sense that running slower requires less energy and can be sustained for longer periods of time. For this reason the goal should be to get your steady state pace, or your best aerobic pace up to a respectable standard before incorporating anaerobic interval training. With anaerobic training your goal is to reach a high level of oxygen debt and lower your blood’s ph level. This forces your blood to build buffers against fatigue. Once you have built these buffers there is no need to go beyond that. For example, you don’t need to increase your anaerobic capacity to the extreme levels of a 2. This is unnecessary and excessive and will only invite injury. You simply do not need extreme levels of anaerobic capacity because it will not be used. Anaerobic training, like steady state runs, should be done about three times a week. The goal is to run hard, allow enough recovery between workouts, then run hard again. This should be done using intervals that last at least 3. It is not necessary to predetermine the precise number of intervals needed in a given session. The volume of anaerobic work for a long distance runner should be gauged on a session by session basis. Basically when you feel you have had enough and your body is significantly taxed it’s time to call it a day. If you want to create an increased anaerobic threshold and race well it is essential that you perform interval training. However be warned, if you overdo it you will begin to undo all the hard work from your targeted long runs. It may make sense to run hard and fast all the time but it will reduce production of aerobic enzymes and compromise your ability to sustain race pace for the duration of a race. Use it wisely and try not to do more than 6. Sharpening the Blade. Once you have built impressive high- level, sustainable aerobic conditioning and an ability to withstand and recover from oxygen debt it is essential that you maintain this and continue to improve racing efficiency without losing condition. If you continue to perform long, high intensity intervals that stress the lactate energy system you will compromise your aerobic fitness.
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