Endurance: groundwork of performance

Endurance Training Sessions are the groundwork for supporting all aspects of an athlete's exercise capacity and performance potential. Characterised by long duration and an effort level below the Aerobic Threshold they should represent the bulk of an athlete's training time. For this reason they are depicted by a large blue circle in the REAL Training Diagram.

Endurance Training Sessions target the aerobic energy system which is the foundation of ones exercise capacity. The aerobic energy system supports all but the shortest maxim intensity efforts. For most athletic endeavours which are measured in minutes, hours or days, the aerobic energy system is key.

Effort

When undertaking Endurance Sessions, training below one's Aerobic Threshold, athletes should be able to breathe solely through their nose or be able to hold a conversation. One should be able to maintain this effort comfortably for an extended period of time.

At effort levels above one's aerobic threshold anaerobic energy systems systems are increasingly relied upon to work alongside the aerobic energy systems to produce energy faster. This increased activation of anaerobic energy systems is unsustainable and manifests itself in the form of fatigue. When undertaking endurance training sessions it is extremely important to keep ones effort below the aerobic threshold to avoid unnecessary fatigue.

Endurance Training Sessions can effectively stimulate the aerobic energy system in relative isolation avoiding the fatiguing effects of anaerobic energy production. Making it the best training method for sustainable long-term development and maintenance of our aerobic energy systems.

Duration

Endurance Training Sessions should be long in duration, up to 8 hours, depending on an athlete's fitness, exercise modality and goals.

If you're fit, 2 hours could represent an optimal duration, if you're not, 20 minutes could be. An athlete's goal should be to extend the duration one can exercise at an effort level just below their aerobic threshold using the principle of progressive overload. Simply, do a little bit more each week.

Frequency

Endurance Training Sessions should represent the majority of an athlete's training time and be part of an athlete's training all year round, and year after year. It is normal for Endurance Sessions to be conducted multiple times per week. In the early stages of a training plan, this may be 3-5 sessions per week. As an athlete gets closer to competition this may be reduced to 1-3 sessions per week.

Some sports lend themselves to building endurance via completing multiple Endurance Sessions in a day. Training for 3 hours on a bike is not so challenging but swimming for 3 hours is generally not practical or appealing. Running for 3 hours is extremely hard on our bodies. So breaking a day up into two 90-minute Endurance Sessions for sports like running and swimming makes a lot of sense.

Endurance Training Sessions should represent the majority of one's training.

For most athletes, this represents 3 to 5 Endurance Training Sessions in a training week. If completing 2 sessions a day in training, it will be even more.

Undoubtedly, Endurance Training is the groundwork for supporting all aspects of an athlete's performance. This does not mean Endurance training is conducted at the start of an athlete's season and then forgotten. Adaptations to endurance training need constant maintenance. Consequently, Endurance Training Sessions should be part of an athlete’s training all year round.

As one approaches races, Endurance sessions can also integrate an Accumulation Session toward the end of the entire session.

Endurance Sessions can be followed by any of the REAL Training sessions. However, recovery must follow when an Endurance Training session is performed at one's limits.

If you completed a 90-minute Endurance run, and you regularly do 2-hour Endurance runs, this would represent an Endurance Session that an Endurance, Accumulation, or Limitless Session could follow.

It is important to note that 2-4 consecutive days of training without a Recovery Session/Day can lead to over-reaching. We call this taking the purple path, as seen in the above diagram. At some point, an athlete has to revert to recovery. An athlete's ability to handle consecutive training days is determined by their fitness and the difficulty of each training session. Once you are on the purple path you will eventually be forced off as your body begs for recovery. It's better to be smart and get off before this happens

If you completed a 2-hour run or pushed out to a 2-hour 15-minute run, this would represent training at the limits of your endurance. In this circumstance, a Recovery Session should follow.

Summary

Endurance training usually takes the following form:

• 45 minutes up to 8 hours {dependant on athlete fitness & exercise modality},

• below one’s aerobic threshold

• completed up to 5 times per week (even more for athletes who train twice a day).

• can be completed on consecutive days, or followed by an Accumulation/Limitless session. When Endurance Training is performed at one's limits, Recovery must follow.