Endurance Training

M.H. Stone and M.E Stone

Center of Excellence for Sport Science
and Coach Education
SERK
ETSU
 General Characteristics of
Elite Endurance Athletes

• Often Predominantly Type I muscle

fibers (1500 are often 50 – 50 %)
HighVO2max – particularly 1500 M
•HighVO
• High OBLA and LT (80 – 90% of
VO2max)
• Low body mass compared to other
sports
•Low percent body fat
•Excellent movement economy
•Good strength/body mass ratio
(decreases as distance goes up – maybe
problem)
•Sport specific physical characteristics
Example: Distance Running –
- large: leg length/height
Abe& Brown, et al. 1999; Abe,&Kumagai, et al. 2000; Coetzer et al. 1993
 Primary Limiting Factors in Endurance Running Performance

1. VO2 max is limited by the ability of CV system to deliver O2 to working muscles

VO2 max is important for endurance performance in that it sets the upper limit for aerobic performance (not
possible to exercise at peak aerobic power for more than a few minutes – although this could happen
several times in a race). - strong genetic relationship
Fractional utilization of maximum aerobic power – ability to use large percentage of the maxim aerobic
power without engaging anaerobic mechanisms– related to LT and RE – genetically related

2. Running Economy (RE) – amount of energy needed to run at a given pace -

depends upon muscle stiffness/elastic properties, strength and movement
efficiency
Less energy used in moving same distance = less fatigue – some evidence indicates that RE has a
degree of pace specificity - strongly related to strength/mass ratio and influenced by
mechanical efficiency

3. Lactate threshold – reflects the “true” onset of anaerobic metabolism – intensity

dependent
In general, the % of VO 2max that can be maintained during a race is determined the LT. A marathon is run
at about lactate threshold, and a 10K is run at a pace slightly above (about 3.3 k/hr) lactate threshold.
 VO2max Potential 10K Time Speed at LT Estimated 10K
(ml/kg/min) (min/m) Time
>70 33:00 or faster
5:00 30:30
65-69 33:40-36:15
5:30 33:30
60-64 36:50-39:30

55-59 40:10-42:45 6:00 36:30

50-54 43:25-46:00 6:30 39:30

45-49 46:40-49:15
7:00 42:30
40-44 49:50-52:30
8:00 48:30
<39.0 53:10 or slower

Well-trained runners can run a 10K at a pace

McGehee J. C. et al. A comparison of
methods for estimating the
Lactate threshold. Journal of Strength and
Conditioning Research, 19(3): 553–558,
2005.
that exceeds their lactate threshold by about 5
meters/min.
Estimate Time = 10,000 m ,
(Speed at LT + 5) - although there is some
controversy the LT seems to be associated
with performances from 3000 m to marathon –
not well associated below these distances
 At the elite level all athletes have high
aerobic power – but not all have the same
RE or LT
Abstract
PURPOSE:
This study aimed to determine whether biomechanical characteristics
such as ground-contact time, swing time, and stride length and frequency
contribute to the exceptional running economy of East African runners.
METHODS:
Seventeen elite long-distance runners (9 Eritrean, 8 European) performed
an incremental maximal running test and 3 submaximal running bouts at
17, 19, and 21 km/h. During the tests, gas-exchange parameters were
measured to determine maximal oxygen uptake (VO2max) and running
economy (RE). In addition, ground-contact time, swing time, stride length,
and stride frequency were measured.
RESULTS:
The European runners had higher VO2max values than the Eritrean
runners (77.2 ± 5.2 vs 73.5 ± 6.0 mL · kg-1 · min-1, P = .011, effect sizes
[ES] = 0.65), although Eritrean runners were more economical at 19 km/h
(191.4 ± 10.4 vs 205.9 ± 13.3 mL · kg-1 · min-1, P = .026, ES = 1.21).
There were no differences between groups for ground-contact time, swing
time, stride length, or stride frequency at any speed. Swing time was
associated with running economy at 21 km/h in the Eritrean runners (r = .
71, P = .033), but no other significant association was found between RE
and biomechanical variables. Finally, best 10-km performance was
significantly correlated with RE (r = -.57; P = .013).
CONCLUSIONS:
Eritrean runners have superior RE compared with elite European runners.
This appears to offset their inferior VO2max. However, the current data
suggest that their better RE does not have a biomechanical basis. Other
factors, not measured in the current study, may contribute to this RE
advantage. -mechanical
Santos-Concejero J. et al. Gait-cycle characteristics and running economy
in elite Eritrean and European runners. International Journal of Sports
Physiology and Performance. 10(3):381-387, 2015
Abstract
The aim of this study was to determine whether gait cycle
characteristics are associated with running economy in elite
Kenyan runners. Fifteen elite Kenyan male runners completed
two constant-speed running sets on a treadmill (12 km ·h-1 and
20 km ·h-1). VO2 and respiratory exchange ratio values were
measured to calculate steady-state oxygen and energy cost of
running. Gait cycle characteristics and ground contact forces
were measured at each speed. Oxygen cost of running at
different velocities was 192.2 ± 14.7 ml· kg-1· km-1 at 12 km·
h-1 and 184.8 ± 9.9 ml· kg-1· km-1 at 20 km· h-1, which
corresponded to a caloric cost of running of 0.94 ± 0.07 kcal
·kg-1·km-1 and 0.93 ± 0.07 kcal· kg-1· km-1. We found no
significant correlations between oxygen and energy cost of
running and biomechanical variables and ground reaction
forces at either 12 or 20 km· h-1. However, ground contact
times were ~10.0% shorter (very large effect) than in
previously published literature in elite runners at similar
speeds, alongside an 8.9% lower oxygen cost (very large
effect). These results provide evidence to hypothesise that
the short ground contact times may contribute to the
exceptional running economy of Kenyan runners. - RFD
Santos-Concejero J. et al. Are gait characteristics and ground
reaction forces related to energy cost of running in elite Kenyan
runners? Journal of Sports Sciences.
Sciences. 35(6):531-538, 2017
Abstract
Despite their young age, limited training history, and lack of running tradition
compared with other East African endurance athletes (e.g., Kenyans and
Ethiopians), male endurance runners from Eritrea have recently attained
important running successes. The purposes of our study were ( i) to document
the main physical and physiological characteristics of elite black Eritrean
distance runners (n = 7; age: 22 ± 3 years) and (ii) to compare them with those
of their elite white Spanish counterparts. For this second purpose we selected a
control group of elite Spanish runners (n(n = 9; 24 ± 2 years), owing to the
Lucia A. et al. Physiological
traditionally high success of Spanish athletes in long-distance running compared characteristics of the best
with other white runners, especially in cross-country competitions. The subjects’ Eritrean runners—exceptional
main anthropometric characteristics were determined, together with their running economy. Applied
maximum oxygen uptake (VO2 max) and VO2 (mL·kg–1·min–1), blood lactate, and Physiology, Nutrition, and
ammonia concentrations while running at 17, 19, or 21 km·h–1. The body mass Metabolism 31(5): 530-540,
index (18.9 ± 1.5 kg·m–2) and maximal calf circumference (30.9 ± 1.5 cm) was
2006
lower in Eritreans than in Spaniards (20.5 ± 1.7 kg·m–2 and 33.9 ± 2.0 cm,
respectively) (p < 0.05 and p < 0.01, respectively) and their lower leg (shank)
length was longer (44.1 ± 3.0 cm vs. 40.6 ± 2.7 cm, respectively) (p (p < 0.05). VO2
max did not differ significantly between Eritreans and Spaniards (73.8 ± 5.6
mL·kg–1·min–1 vs. 77.8 ± 5.7 mL·kg–1·min–1, respectively), whereas the VO2 cost
of running was lower (p < 0.01) in the former (e.g., 65.9 ± 6.8 mL·kg –1·min–1 vs.
74.8  ± 5.0 mL·kg–1·min–1 when running at 21 km·h–1). Our data suggest that
the excellent running economy of Eritreans is associated, at least partly,
with anthropometric variables. Comparison of their submaximal running
cost with other published data suggests that superior running economy,
rather than enhanced aerobic capacity, may be the common denominator
in the success of black endurance runners of East African origin.
References
• Saunders, P.U. et al. Factors effecting running economy in trained distance runners. Sports Medicine 34: 465-485, 2004.
• Billet, L.V. Interval training for performance: a scientific and empirical practice. Special recommendations for middle and long-
distance running Part 1: aerobic interval training. Sports Medicine 31 (1): 13-31, 2001
• Billet, L. V. Interval training for performance: a scientific and empirical practice. Special recommendations for middle and long-
distance running Part II: anaerobic interval training. Sports Medicine 31(2): 75-90, 2001
• Bassett D. , and E. Howley. Limiting factors for maximum oxygen uptake and determinants of endurance performance. Medicine
and Science in Sports and Exercise 32(1) 70 - 84, 2000.
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1822 - 1827, 1993.
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Baltimore , MD : Williams & Wilkins, 1993.
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• Slattery K.M. et al. Physiological determinates of three-kilometer running performance in experienced triathletes. Journal of
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Medicine.
Medicine. 15: 504 - 507, 1994.
• Bushnell T. and Hunter I. Differences in technique between sprinters and distance runners at equal and maximal speeds. Sports
Biomechanics 2007 6(3):261-268, 2007
• Vucetic V. et al. Morphological differences of elite Croation track and field athletes. Collegium Anthropoligicum 32: 863-868,
2008.
• Bonacci J. et al. Neuromuscular adaptations to training, injury and passive interventions: implications for running economy .
Sports Medicine. 39(11):903-921, 2009.
• Suriano R and Bishop D .Physiological attributes of triathletes Journal of Science and Medicine in Sport. 13(3):340-347, 2010.
• Lima-Silva A.E. et al. Effect of performance level on pacing strategy during a 10-km running race European Journal of Applied
Physiolology. 108(5):1045-1053, 2010.
• Chapman R.F. et al. Ground contact time as an indicator of metabolic cost in elite distance runners. Medicine and Science
Sports Exercise. 2012 May;44(5):917-25.
• Santos-Concejero J. et al. Gait-cycle characteristics and running economy in elite Eritrean and European runners.
runners. International
Journal of Sports Physiology and Performance. 10(3):381-387, 2015
• Santos-Concejero J. et al. Are gait characteristics and ground reaction forces related to energy cost of running in elite Kenyan
runners?Journal of Sports and Science.
Science. 35(6):531-538, 2017
Training Programme

Example – 5000m
 Considerations for Annual Plan – training and competition process

1.Competition calendar
2.Periodization plan – timelines (depends on competition calendar) and
fitness phases (effected by athlete level and background)
3.Programming - making the fitness phases and timelines work (sets and
reps, exercise selection, rest and recovery, diet etc.)
4.Monitoring
5.Nutritional/supplement considerations
6.Travel to competitions (or training)

-Fatigue from travel (air, train, bus, car)

-Fatigue from crossing time zones
-Anxiety
-Potential new diet in different country or locale
-Different levels and type of pollution (air, water etc.) or potential disease
(Zika, etc.)

Make sure Strength Training and Running Training are appropriately

integrated
 Strength training does not interfere with aerobic adaptations:
Sedano S. Concurrent training in elite male runners: the influence of strength versus muscular endurance
training on performance outcomes. JSCR 7: 2433-2443, 2013.

We can conclude that concurrent training for both SG and ESG groups led to
improved maximal strength, RE, and PV with no significant effects on the VO 2
kinetics pattern. The SG group also seems to show better improvements in 3-
km time trial tests.

Beattie K. The effect of strength training on performance in endurance athletes. Sports Med. 44(6):845-865,
2014

Results: The results showed that strength training improved time-trial performance,
economy, vVO2 max/wVO2 max and vMART in competitive endurance athletes.
Conclusion The present research available supports the addition of strength training
in an endurance athlete’s programme for improved economy, vV O2 max/wVO2 max,
muscle power and performance. However, it is evident that further research is
needed. Future investigations should include valid strength assessments (i.e. squats,
jump squats, drop jumps) through a range of velocities (maximal strength; strength-
speed; speed-strength; reactive-strength), and administer appropriate strength
programmes (exercise, load and velocity prescription) over a long-term
intervention period ([6 months) for optimal transfer to performance..
General 5 6
Variation 1
of training Running
Factors 2 Volume

44

ST
Training 3 6
Volume 3

ST
Training
Intensity

Competition Monitor

GP SP COMP PEAK
Accumulation (Transmutation) (Realization)

Dec TIME Aug

Example: Weight-training Key points

1.GP (accumulation) – primarily double legged exercises Plus some sprint work as
Fartleks (polarized) - precedes increase in LSD volume – increase max strength and
rate of force development capabilities – enhance positional aspects (posture)

2.SP (accumulation- transmutation) – exercises more specific – some single

legged – intensity (power output rises) – volume drops

3.Competition Phase (transmutation – realization) – strength power

maintenance – emphasis shifts to single leg - no more than 2-3 exercise/d

4.Mini–GP = planned overreaching phase – begins approximately 3-4 – ends

about 1 -2 wks before major competition - precedes increased running volume

5.Mini SP = part of planned overreaching approximately 1 week before peak–

emphasize on increased RFD and high velocity power output

6.Active rest - minimal training – lower intensity and volume

Example of weight-training at key points (1 session/day)

1. GP (8-16 WKS): typical heavy explosive weight training with an initial strength
endurance emphasis – improve overall strength and stability – 3-5 d/wk –
various types of squats, including overhead squats – heavy emphasis on mid-
section (1st block reps 5- 10/set up to 5 sets) – work on flexibility – running is
somewhat deemphasized
2. SP (4-12 WKS): speed-strength (high RFD and power output) – 2-3 d/wk -
complexes – weighted single and double legged jumps and bounds transitioning
to some single legged (reps 3- 5/set up to 5 sets)
3. CP (12-20 WEEKS): speed – strength (high RFD and power output) – 2 d/wk -
weighted single and double legged jumps and bounds (3 -5 reps up to 3 sets)
4. Mini GP (4 WKS): some general prep – emphasis on power-endurance -
weighted single and double legged jumps and bounds 2 d/wk - (10 – 15 reps/set
up to 3 sets).
5. Mini SP (4 WKS): speed-strength (high RFD and power output) – 2-3 d/wk -
complexes – weighted single and double legged jumps and bounds (reps 2-
3/set up to 3 sets)
6. Active rest (1-2 WKS)
Example of running training at key points
1. GP – LSD – build base – aerobic metabolism improved – however: as pace is often below LT, not
much effect on LT and RE improves mostly at the pace trained. Work hard on good running
mechanics – very early may work on acceleration capabilities as part of running mechanics
2. SP - interval and intermittent training – some polarized - simultaneously raise both aerobic and
anaerobic maximum power (intermittent exercise – special form of interval training - example: 15 s
maximum effort: 30 s low intensity x 5 repetitions x 5 sets) –last week –interval sprints 200 – 300 m –
running mechanics
Laursen, P.B. and D.G. Jenkins. The scientific basis for high-intensity interval training: optimising training
programmes and maximising performance in highly trained endurance athletes. Sports Medicine 32:
53-73, 2002.
Helgerud J. Aerobic High-intensity intervals improve VO 2max more than moderate training. Medicine and
Science Sports Exercise 39: 665-671, 2007.
3. CP – Long-intervals – race pace (and faster –including some repeat sprints) training – periodic
competitions
4. Mini-GP: post ST GP - Re-establish base – LSD – allows some recovery from the rigors of higher
intensity training (physical, physiological and emotional). However, as pace (intensity) is higher than
GP, RE can be re-enforced or established at these higher paces
5. Mini SP: Decrease in volume and return to higher intensity SP type training for 2-3 weeks (ends about
1-2 weeks before peak) – this allows training at higher than race pace – re-enforces the LT, RE and
can improve anaerobic power and capacity – taper (decrease in volume – slight decrease in intensity
last week) –begins 3-4 weeks before major competition (do not reduce frequency except last 3-4
days).
6. Active rest
General Characteristics of Strength-training Running Integration
As emphasis changes – remember to alter volume of running or resistance training
Do not create excessive fatigue in the weight-room when running is being emphasized and vice-versa
Do not use more than 1-2 large muscle mass exercises per session and more than 1-2 assistance –
more may be counter productive by prolonging the training session and producing unnecessary fatigue.
Strength training session should never go longer than 1 hr.
 Use summated microcycles to emphasize specific patterns of stimuli
Do not forget to incorporate heavy and light days for both running and strength training
During multiple session days the emphasis should be placed on the most important aspect to be trained.
– literature is somewhat contradictory here – literature is somewhat contradictory – but most indicate
strength training first – may depend upon volume and intensity and level of training
Yes –should be before
Yardley J.E. et al. Effects of performing resistance exercise before versus after aerobic exercise on glycemia in type 1 diabetes.
Diabetes Care. 35(4):669-675, 2012
Doma K. et al. The repeated bout effect of typical lower body strength training sessions on sub-maximal running performance and
hormonal response. Eur J Appl Physiol. 115(8):1789-1799.2015

No – should be done after

Conceição M.e t al. Strength training prior to endurance exercise: impact on the neuromuscular system, endurance performance and
cardiorespiratory responses. J Hum Kinet. 44:171-181, 2014

Reiview -strength first in same day trainng – seems to optimize strengt effects (and likley alterations in effiency) – no effect on aerobic
power

Murlasits Z et al. The physiological effects of concurrent strength and endurance training
sequence: A systematic review and meta-analysis. J Sports Sci:1212-1219, 2018.
Consider: Suggest that strength training should come
first in programming (phase) – may alleviate some
injuries: Repeated bout effect – training 1 week apart
Doma K. et al. The repeated bout effect of typical lower body strength
training sessions on sub-maximal running performance and hormonal
response. Eur J Appl Physiol. 115(8):1789-1799, 2015

CONCLUSIONS:
The initial bout appeared to provide protection against a number of
muscle damage indicators suggesting a greater need for recovery
following the initial session of typical lower body resistance exercises in
resistance-untrained men although sub-maximal running should be
avoided following the first two sessions.
 Strength training does not interfere with aerobic adaptations:
Sedano S. Concurrent training in elite male runners: the influence of strength versus muscular endurance
training on performance outcomes. JSCR 7: 2433-2443, 2013.

We can conclude that concurrent training for both SG and ESG groups led to
improved maximal strength, RE, and PV with no significant effects on the VO 2
kinetics pattern. The SG group also seems to show better improvements in 3-
km time trial tests.

Beattie K. The effect of strength training on performance in endurance athletes. Sports Med. 44(6):845-865,
2014

Results: The results showed that strength training improved time-trial performance,
economy, vVO2 max/wVO2 max and vMART in competitive endurance athletes.
Conclusion The present research available supports the addition of strength training
in an endurance athlete’s programme for improved economy, vV O2 max/wVO2 max,
muscle power and performance. However, it is evident that further research is
needed. Future investigations should include valid strength assessments (i.e. squats,
jump squats, drop jumps) through a range of velocities (maximal strength; strength-
speed; speed-strength; reactive-strength), and administer appropriate strength
programmes (exercise, load and velocity prescription) over a long-term
intervention period ([6 months) for optimal transfer to performance..
Beattie K. The effect of strength training on performance in endurance
athletes. Sports Med. 44(6):845-865, 2014
HOWEVER – practical nature of training

Distance athletes often train multiple times per day – may

be necessary to split endurance training sessions with
strength-training
Example: Typical Early GP Training Day (LOADING) – emphasis on St-End
1. AM – LSD – break into two 30 min session with about 10 min recovery – one session on VL days
2. 2- h after session #1 – strength training
3. PM – break into three 10-20 min fartlek or tempo sessions separated by 5-10 min recovery
4. 3/1 block with H, M, L and VL loading – WEIGHT ROOM – MWF, MIDSECTION ETC. TTH

M T W TH F S SU
WK1
R M L L L L M REST
W M VL M VL M L REST
R L L-M L L L L-M REST
WK2
R L L L L L L-M REST
W M-H VL M VL M VL REST
R L-M L L L L L-M REST
WK3
R VL L VL L VL L REST
W H L M-H L L VL REST
R - L - L - L REST
WK4
R L L-M L L-M L L REST
W L VL L VL VL L REST
R L-M L L L-M VL L REST
Example: Typical MINI-SP Training Day (LOADING) – emphasis on power-
endurance and running mechanics
1. AM – Long intervals – 1000 -1500M repeats with 5-10 m recovery – one session on VL days
2. 2- h after session #1 – strength training
3. PM – break into 1-5, 10 min sessions separated by 5-10 min recovery –each session uses intermittent running (15 s
maximum effort – 30 s coast. X 5
4. 3/1 block with H, M, L and VL loading – WEIGHT ROOM – MTH – MID SECTION ETC. TWF

5. remember intensity for PE resistance training will be 30 – 40 % of 1RM

M T W TH F S SU
WK1
R M L L L L M REST
W M VL M VL M L REST
R L L-M L L L L-M REST
WK2
R M L L L L L-M REST
W L-M VL M VL L VL REST
R M-H L L M L L-M REST
WK3
R VL L VL L VL L REST
W L L L L L VL REST
R H L M L M-H L REST
WK4
R L L-M L L-M - L REST
W L-M VL L VL VL L REST
R L-M L L L-M VL L REST
Remember the idea is integration of
all training and working toward a goal of
better performance at 5000m
 Monitoring
 Aerobic Power (VO2max) – not often
 RE and LT - – not often
REf – can be performed during normal workouts with high speed video –
maybe Optojump
Maximum Strength – not often (2 -3 x per macrocycle – per year for D-1)
RFD – monthly or by phase
Power (jump test and Wingate - VJ maybe by phase – Wingate not often)

Monthly or by phase if feasible:

Serum hormones (T:C)

Weekly if feasible:
 CBC (TBC) – RBC number, size, Hb, Hct, WBC
 Electrolytes, BUN, etc. etc. – especially Iron, TIBC
2014 European Championship 5000m finish (0.9 s between1st – 5th)

1. Ilias Fifa – Spain, 13:40.85

2. Adel Mechaal – Spain, 13:40.85
3. Richard Ringer – Germany, 13:40.85
4. Henrik Ingebrigtsen – Norway, 13:40.86
The End 5. Mourad Amdouni – France, 13:40.94