To increase your stamina, you need to train smart. Since no two athletes are the same, an effective aerobic endurance training program must be tailor made to enhance your strengths and improve your weaknesses. There are several ways to train stamina, however, as the greatest results are shown when a combination of these training techniques are implemented to reach your fitness goals.
Long, Slow Distance
Long, slow distance has been a traditional way of improving aerobic endurance. Choose your training distance. Keep in mind, the distance should be greater than the race distance or the duration should be at least 30 minutes to two hours. LSD training primarily enhances the body's thermo-regulatory function, mitochondrial energy production and utilization of fat as fuel. LSD training should be performed at a low to moderate intensity one to two times a week.
Pace/Tempo
The pace/tempo of stamina training is often called threshold training, where you train at an intensity at or slightly higher than competition. Try to keep a steady pace. The recommended duration should be around 20 to 30 minutes to accommodate for higher training exertions. Perform threshold training one to two times a week to improve your aerobic and anaerobic energy production, lactate acid clearance and running economy.
Interval
Internal training requires you to train at a intensity close to maximal effort. The work intervals should last between three and five minutes, or they can be as little as 30 seconds. The training session is based on keeping an equal ratio of work and rest, where each rest interval should equate to the work at a one-to-one basis. Interval training can stressful on the body and should be implemented one to two times a week.
Fartlek
The Fatlek type of stamina training is a combination of LSD, pace/tempo and interval training. Although Fartlek training is generally associated with running, it can also be applied to cycling and swimming. A sample Fartlek workout session typically involves low intensity running combined with hill work, or short, quick burst of sprinting at near maximal effort. Fartlek should be implemented only once a week with sessions lasting 20 to 60 minutes to enhance lactate threshold, running economy and overall aerobic performance.
References
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
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