Methods Of Improving Aerobic Endurance?

    Posted In: Endurance

        • Participant
          ravadongon on September 30, 2005 at 1:21 pm #11314

          Hi guys,

          I really need to improve my aerobic endurance for footy (AFL) next year, as well as me want to make the interschool X-country team. My endurance is crap ATM, but it used to be pretty good, so I know I can improve it. What type of training do you guys do as X Country (our X Country is ~5km)  and long distance runners? Try and explain it fully for me since I'm a bit of a n00b when it comes to endurance training…

        • Keymaster
          Mike Young on September 30, 2005 at 9:55 pm #49060

          Each week you'll probably want to include: 1 long run of 70-120 minutes, 1-2 interval workouts, 2 steady state workouts of 30-50 minutes; and 1-2 tempo runs of 15-30 minutes where the speed is picked up a bit. This will of course change a little throughout the year but these are the general components you'll want to be including.

          ELITETRACK Founder

        • Participant
          CoachKW on September 30, 2005 at 11:52 pm #49061

          1) Run every day
          2) Run twice a day asap
          3) Run it faster
          4) Run it longer

        • Participant
          ravadongon on October 1, 2005 at 5:36 am #49062

          Each week you'll probably want to include: 1 long run of 70-120 minutes, 1-2 interval workouts, 2 steady state workouts of 30-50 minutes; and 1-2 tempo runs of 15-30 minutes where the speed is picked up a bit. This will of course change a little throughout the year but these are the general components you'll want to be including.

          Thanks for the advice. Can you explain to me what tempo runs are??… (sorry for the n00b question)

        • Participant
          Daniel Andrews on October 1, 2005 at 10:18 am #49063

          A tempo run is a run that is just short of race distance no less than 1/2 the distace and slightly off race pace.  For instance a 16:00 3 miler will run 2.5 miles in 14 minutes, you would probably use 1 mile to warmup then another to cool down and your total time would be about 28 minutes with 4.5 miles of running.  That same workout is good for a 28 minute 8K or 5miler.

        • Participant
          the800mman on October 1, 2005 at 3:15 pm #49064

          4 aussie rules also do some sprint work. Follow a 800m type work out. With some 20m work outs throw in.

        • Participant
          CoachKW on October 3, 2005 at 4:26 pm #49065

          I would include agility/hip mobility work along with plyos and core strength.  Aussie rules is a tough game.

          Tempo runs should be "comfortably hard" so that you can't carry on a conversation while doing one.

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