training forms

The most common running-specific training forms for running training

Training form Training goal Method Intensity [general|Duration Emotional stress intensity
Regenerative DLRegenera4oncontinuous methodVery low, 60-70% HR max =~120-130 pulse, lactate below 1.5 mmol/L< 40 minsCalm breathing, conversation possible at any time, no fatigue during the entire training session. Pace approx. 60-90 sec/km slower than 10km Weakampbempo.
Long/Light DL LJ / DL1Endurance development / muscle metabolism trainingcontinuous methodLow, 65-75% HR max =~130-150 pulse, lactate < 1.5 (2) mmol/LDL easy 40-60min DL long 60-90minThe long Dl differs from the light Dl in the greater duration. It is about economizing the fea metabolism. The pace should always allow conversation. Pace about 60 sec/km slower than 10km Weakampbempo.
Medium DL – DL2endurance developmentcontinuous methodMiael, 75-85% HR max =~150-170 pulse, lactate ~≤ 2.5 mmol/L30-50 minsThe pace can be maintained over the entire route without any great effort of will or energy. Pace about 30-50 sec/km slower than 10km Weakampbempo.
Marathon pace – MPRSpecial endurance development/ special running rhythmcontinuous methodMiael, 75-85% HR max =~155-170 pulse, lactate ~≤ 2.5 mmol/L40-80 (-150) minsThis pace is the marathon target pace. Important is a realistic setting in terms of intensity and running rhythm.
Faster DL – DL3endurance developmentcontinuous methodHigh to submaximal, 85-95% HR max =~170-180 pulses, lactate ~3-4 (6) mmol/L20-40min (start with shorter runs)Prepare and follow up with run-in and run-out. It takes a lot of concentration to keep the pace the whole distance, but the pace should be chosen so that there are no big drops in speed. Pace about 15-30 sec/km slower than 10km Weakampbempo.
Driving game – FSSpecial endurance developmentChangeover permanent methodMedium to high, 85-95% HR max =~170-180 pulse, lactate ~4-6 (8) mmol/L30-40 mins
Examples: 5x5min (break 2:30), 3-6-3-6-3 min (break 2-3min), 10-8-6-4-2min (P=4-4-2-2min)
With in and out. Load distances are determined either by terrain or by minute intervals. Breaks about half as long as loads.
Tempo for longer sections like the fast Dl, for shorter sections near the 10 km weakamp bempo.
Extensive TL – TDLSpecial endurance developmentExtensive interval methodMedium to high, 90-95% HR max =~170-180 pulse, lactate ~4-6 mmol/LExamples: 8x1000m (P=3min), 1000-2000-3000-2000m(P=3-4min), 4x2000m (P=3min)The pace should be kept the same for all runs if possible. During the breaks, the heart rate should drop below 130 beats per minute.
Progression Runs – Raisersspeedrepetition methodExample: 4-6x100mLooking ahead, torso and strokes up, shoulders relaxed, ac4ver footprint. Then the speed is forced to end in a 60 to 120 meter long - not full - sprint in the last few meters.
Running or sprint ABCcoordina4onrepetition methodExample: 6-10x30m, P=1-2minCoordination training such as increase runs, knee lift runs, hop runs, heels improve the special crab level and the foliage technique

Absolute numbers always harbor the problem of not capturing the runners in their individuality. Therefore, when designing the training, the focus should be on learning how to regulate the speed emotionally. However, this only succeeds after the individual training areas have been objectified by testing biological, performance-relevant parameters of aerobic performance or capacity.

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