Summary Program Design and Technique for Aerobic Endurance Training

PROGRAM DESIGN AND
TECHNIQUE FOR AEROBIC
ENDURANCE TRAINING
Chapter 20

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Contents
Intro....................................................................................................................................................................................... 2
Factors Related to Aerobic Endurance Performance.............................................................................................................3
Maximal Aerobic Capacity.................................................................................................................................................3
Lactate Threshold..............................................................................................................................................................3
Exercise Economy..............................................................................................................................................................3
Designing and Aerobic Endurance Program..........................................................................................................................4
Step 1: Exercise Mode.......................................................................................................................................................4
Step 2: Training Frequency................................................................................................................................................4
Step 3: Training Intensity...................................................................................................................................................5
Heart Rate..................................................................................................................................................................... 5
Ratings of Perceived Exertion........................................................................................................................................6
Metabolic Equivalents...................................................................................................................................................6
Power Measurement.....................................................................................................................................................6
Step 4: Exercise Duration...................................................................................................................................................8
Step 5: Exercise Progression..............................................................................................................................................8
Types of Aerobic Endurance Training Programs....................................................................................................................9
Long, Slow Distance Training.............................................................................................................................................9
Pace/Tempo Training......................................................................................................................................................10
Interval Training..............................................................................................................................................................10
High-Intensity Interval Training.......................................................................................................................................11
Fartlek Training................................................................................................................................................................11
Applications of Program Design to Training Seasons...........................................................................................................12
Off-Season (Base Training)..............................................................................................................................................12
Preseason........................................................................................................................................................................ 12
In-Season (competition)..................................................................................................................................................12
Postseason (Active Rest)..................................................................................................................................................12
Special Issues Related to Aerobic Endurance Training........................................................................................................13
Cross-Training.................................................................................................................................................................. 13
Detraining........................................................................................................................................................................ 13
Tapering.......................................................................................................................................................................... 13
Resistance Training..........................................................................................................................................................14
Altitude............................................................................................................................................................................ 14