Aerobic endurance, a key component of fitness training, refers to your ability to participate in and sustain a continuous physical activity over a relatively extended period of time. Examples of aerobic endurance activities are running, swimming or any other sport in which continuous motion is important. Practice aerobic endurance workouts for at least 30 minutes to be effective.
Long Aerobic Set
Long aerobic sets should continue 30 minutes at a steady pace. Ensure that you do the aerobic activity, such as running, swimming or cycling, continuously without any breaks for rest. During this set, aim for a strenuous pace that still enables you to maintain a conversation.
Long Interval Sets
Intervals are series of intensive effort and rest. Do long intervals at a steady pace that is challenging but nowhere near maximal effort. A good starting point for a long interval workout is five repetitions of five minutes of running. Attempt to jog five minutes between each repetition. Before and after the workout, jog for five minutes to ensure you are properly warmed up and cooled down.
Short Intervals Sets
Do short intervals at a hard, challenging pace close to maximal effort for each repetition. A short interval workout could include 10 repetitions of one minute of hard running and one minute resting. Warm up and cool down properly for this workout with at least five minutes of jogging before and after.
Fartlek
Fartlek, the Swedish word for speed play, encompasses a variety of different paces and intensities to provide a challenging workout. A fartlek workout could include a five-minute jog for warmup, a three-minute run at 80 percent effort, a one-minute jog, a one-minute run at 90 percent effort, a one-minute jog and a 30-second sprint at 100 percent effort. Try to to complete this sequence at least two times.
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