A Training Routine for Long Distance Running

I've done a fair amount of reading over the past few months, trying to better understand the human body's response to training. I've come to the conclusion that much of the information in books and online is practically useless. Weeding through mountains of disinformation has been frustrating. I'm writing this article both as a personal note and in the hope that others might find it useful. Since I'm an amateur in the field, you should obviously take whatever I say with a grain of salt.

First, I think the article Aerobic Exercise and Endurance by Jack Wilore provides a good introduction to the subject. You should ignore the part about estimating MHR (maximum heart rate) and about using heart rate reserve (HRR) to measure intensity. The MHR formula seems to be highly inaccurate for a number of people. Using %HRR over %MHR is more complicated and seems to provide no conclusive benefit.

In general, be suspicious of formulas that claim to calculate MHR, VO2max (maximum oxygen intake rate), VO2 rate for some exercise, or relate MHR to VO2max. If you want to find your MHR, the best way is to get a monitor and run your own test (probably after first visiting a doctor to ensure that your heart is healthy). Measuring VO2max really requires laboratory equipment. You can get an estimate by running the Cooper test. Obviously it does not take into account factors like running efficiency. While some people are eager to know their VO2max, knowing it does not seem to provide a practical benefit.

After studying many different training routines, here's what I've come up with:

    Endurance: 40-60 min @ easy pace (e.g. 68% MHR)
    Threshold: 20-40 min @ slightly below LT pace (e.g. 86% MHR)
    Interval: 4 x 4 min @ VO2max pace (e.g. 92% MHR)

The different components of the routine are:

Endurance

Improves the body's ability to burn fat and cope with glycogen depletion. Strengthens muscles and bones. Endurance training should comprise about 80 to 85% of all training. The great cross country skier Bjorn Daehlie did most of his training at a heart rate of 130 (his VO2max is reported to be an astounding 90 ml/kg/min). According to coach Chris Carmichael, Lance Armstrong does his endurance rides at a heart rate of 124 to 128 (his MHR is reported to be about 202).

Threshold

Increases the pace at which the lactic threshold (LT) is reached. If the LT is exceeded, the amount of lactic acid in your muscles begins to build up and the pace cannot be maintained. Threshold training should be done just below the LT. You can determine your LT pace experimentally by measuring the pace you can maintain for more than 40 minutes (for example, your 10 km race pace). A pace slightly below that should be your LT pace. If you have a heart monitor you can measure your %MHR at this pace (probably around 85 to 90% of MHR).

Interval

Increases your VO2max. Contrary to what some people say, your VO2max can be increased. I think the easiest way to estimate your VO2max pace is to run the Cooper test at a constant pace and use that.

As previously stated, threshold and interval training should be done sparingly, probably one or the other each week. If you stick to the proper pace for the endurance component of the routine, overtraining should be unlikey and you could probably train every day of the week, time permitting.

Comments?

Updated: 2005-08-28