HOW TO DESIGN A TRAINING PROGRAM - Aerobic Endurance Training

#howtodesignatrainingprogram #trainingprogram #trainingplan

When planning an aerobic endurance program you can plan a variety of different types of training that can be undertaken in a variety of settings.

Track & Outdoor

When training outdoors you can easily incorporate a variety of cycling and running sessions.

Continuous training would involve gradually increasing the distance or the time of training throughout the 6 or 12 weeks.

Interval running training that can be completed on the track or the road can utilise a variety of reps, distances and rest periods. Generally interval sessions will include longer distances with shorter recovery.

Fartlek sessions could be incorporated once a week and can be done on the track or on the roads using reference points such as lamp posts or traffic signs.

Continuous running session example
Continuous cycling example
Track interval session example - using previous footage 5x 800m reps
River interval session example
Fartlek session - use previous circuit + lamp posts

Indoor

You could however complete some of the training indoors at home, in the gym or a sports hall.

You can include aerobic endurance machines such as a running machine, rowing machine, spinning bike or cross trainer for a continuous workout. Again the intensity, distance or the time could be varied.

Circuit training or aerobic style classes could also be timetabled in the plan.



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