If you break down athleticism into its key compenents, there is one component we have not covered much on the GAINcast: endurance. It is not due to lack of experience or knowledge; we just simply haven’t gotten around to it. The wait is over though. We are going to take an in-depth look at the topic, starting with this week’s episode where we introduce the basic tools of training for endurance by explaining endurance training methods and concepts.
Notes and Quotes
Endurance training has been around forever, which means there are many ways to train for it. Some have been written about extensively while others have been forgotten. We will look in depth at them, and explain some general concepts that apply to them all.
This episode is one of several planned on the topic before year-end. Stay tuned for upcoming episodes on athletic development for endurance athletes, and programming for endurance.
An introduction to endurance
- 3:30 – Introduction – We often get caught up in mileage and other factors that aren’t direct contributing factors to running fast. Endurance running is about seeing how long you can hold your max speed. it all comes back to speed.
- 5:00 – Vern’s endurance influences: Bowerman, Lydiard, Cerutty, Igloi, Marshall Clark, Pete Petersen, Seiler.
- 11:30 – Vern’s background as an endurance coach.
Edurance training methods
- 12:45 – Steady distance.
- 14:00 – Fartleks. “The fartlek is not simply about speed variation, it is about speed play. “
- 17:30 – Tempo runs.
- 18:30 – Intervals and repetition runs.
- 19:45 – Hills.
- 21:30 – Strides.
- 24:15 – Prepare for the demands of the race distance. “Forget pace, and think about effort and race. “
- 26:00 – Train to your individual strengths. “Design workouts so they can race appropriate to strengths. “
- 27:10 – Recognize gender differences. “Men’s and women’s races can have different physiological demands. “
- 28:15 – Understanding training pace.
- 29:30 – A guide to training effort.
- 32:15 – The necessity of keeping training logs.
- 35:00 – Heart rate monitoring in training. “Listen to your body before you listen to a number. “
To hear more about these topics you can listen to the full episode above. If you like what you hear on the GAINcast, don’t forget to give us a review and subscribe on iTunes.
The following links were referenced in the podcast or provide some additional reading material on the topic:
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- Have a question for Vern? Reach out to us on Twitter at @hmmrmedia or @coachgambetta.
- One recommended read: The Science of Running: How to find your limit and train to maximize your performance by Steve Magness. We have reviewed it on this site before.
- Vern has some other recommended reads on this topic: Run, run, run, by Fred Wilt, The Science of Winning: Planning, Periodizing and Optimizing Swim Training by Jan Olbrecht, Swimming Fastest by Ernst Maglischo and the Track and Field Omnibook by Ken Doherty.