It also adds a nice change of pace to the more monotonous steady-state training. The table below outlines a sample program for an amateur Cross Country Runner:. There are literally dozens of fartlek sessions that can be adopted into an aerobic endurance training program. Muscle fibre composition and enzyme activities of elite distance runners. Med Sci Sports. Adaptations to swimming training: influence of training volume. Med Sci Sports Exerc. Influence of exercise intensity and duration on biochemical adaptations in skeletal muscle.
J Appl Physiol. Effects of specific versus cross-training on running performance. Adaptations of skeletal muscle to endurance exercise and their metabolic consequences. Adaptations of skeletal muscle to prolonged, intense endurance training. Clin Exp Pharmacol Physiol. Champaign, IL: Human Kinetics. References 1 Daniels J. Training Distance Runners — a Primer. This type of training is ideal for various sports such as track athletes, lacrosse, field hockey, soccer, and basketball players.
Frequency of this type of training should be days per week. High Intensity Interval Training I nvolves bouts of high intensity exercise separated by short periods of rest or recovery. A large amount of work is accomplished in a short amount of time. The primary fuel that is used during this type of training is carbohydrates. A full workout can be completed within fifteen minutes.
This type of training requires little to no equipment and can include weights. Click here to learn about weight training! It includes fast acceleration with slow endurance periods. Exercising for a specified time maintaining the heart at a constant rate. Includes a mixture of low and high intensity periods of exercise.
Work: rest ratio of
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