Whether you are running, swimming or biking, you may be training to go long distances, but find it is difficult to go those distances with any kind of consistent speed. With the right kind of training and persistence you can gradually build up your endurance to maintain faster speeds for longer times.
Endurance Categories
There are four categories of endurance: aerobic, anaerobic, speed and strength. According to United Kingdom track and field coach Brian MacKenzie, before you can establish any type of speed endurance, you need to build a solid base via your aerobic training. No matter what your sport, performing regular aerobic workouts will provide you with a solid fitness level from which you can confidently go on to improve your speed endurance.
Speed Endurance Workouts
MacKenzie states that the purpose of a speed endurance workout is to build your muscle contractions during your workouts and racing. Higher intensity physical effort is the key while performing low number of repetitions, but a high number of sets. Your effort should be greater than 85 percent of your maximum effort and cover 60 to 120 percent of your racing distance. Using running as an example, he suggests doing pyramids of 200, 300 and 400 meters, back down for shorter distance speed endurance and up to 4 x 1200 meter repeats for longer speed endurance.
More Drills
Sports Fitness Advisor.com recommends performing speed endurance drills during the later part of your pre and in-season training after you have already established a solid fitness base. Again using running as an example, its suggested running a 20 to 30 minute slower warm-up before doing the drills. Place seven cones 5 meters apart, and try the high-intensity shuttle run. Sprint to the first cone, and then back, immediately sprint to the second cone 10 meters out, and back. Repeat until you have run to all seven cones, then rest for 90 seconds and continue until you have done six sets.
Benefits
By establishing a solid fitness base through aerobic workouts, and then performing the necessary speed drills, you be able to perform at the speed you need during races. Coach MacKenzie notes that the physical benefits of doing the correct speed endurance training will result in you having a lower resting heart rate, a larger, thicker, more efficient heart and a raised muscle enzyme reading --- all of which contribute to your speed performance.
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