Endurance training

Maximal aerobic speed, intensity zones, continuous, intermittent and interval training, and calculating paces and split times.

The outline, topic by topic

Each topic is weighted the way the exam weighs it.

Maximal aerobic speed: what is it?
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The running speed at which oxygen uptake reaches its maximum (VO₂max).
It can be held for about 4 to 8 minutes.
A coach wants runners to work a long time near VO₂max. What does he prescribe?
- A 30-30 intermittent at 100 % MAS
- An hour's easy run at 65 % MAS
- 30 m sprints with full recovery
- A continuous run at 100 % MAS
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A 30-30 intermittent at 100 % MAS
Short rests allow more total time at high intensity: run continuously, MAS is held only a few minutes, an easy run stays far below VO₂max and a sprint is too short to reach it.
Easy run: what is it?
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Continuous running at moderate intensity, around 60 to 70 % of MAS.
It builds the aerobic base.
Why calculate paces from each runner's MAS?
- So everyone runs at the same speed
- So everyone works at the same relative intensity
- So everyone covers exactly the same distance
- So everyone works above their own MAS
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So everyone works at the same relative intensity
This is individualisation applied to endurance: the same speed would be easy for one runner and exhausting for another.