Training - Endurance Training

Types of Endurance Workouts

• Frequency: Repeat 3 times per week (i.e. Monday, Wednesday & Friday).

Foundation Training
Description:	Steady pace sessions of moderate intensity and duration.
Purpose:	Build event specific aerobic fitness

Endurance Training
Description:	Steady pased workouts of moderate intensity but for a longer duration.
Purpose:	Build endurance.

Specific Technique Training
Description:	Develop a sound technique in the sport of your choice to ensure maximum effeciency.
Purpose:	Allow you to avoid injuries and race faster.

Pace Training
Description:	20 to 40 minutes of moderately high intensity, ensuring long warm up and cool down periods.
Purpose:	Increase ability to sustain a high rate of speed for a longer duration.

Interval Training
Description:	Short segments of very high intensity seperated by low intensity recovery periods.
Purpose:	Increase intensive endurance.

Recovery Training
Description:	Short, easy workouts
Purpose:	Provide a small amount of training the day after a hard workout session when your body is not ready for another intense session.

Training Plan
Phase 1:	Perform foundation, endurance and specific technique training to enhance aerobic fitness and good technique. Gradually increase the volume of workouts
Phase 2:	Perform high intensity interval training sessions to maximise aerobic fitness
Phase 3:	Perform pace training workouts and endurance workouts to stimulate intensity and duration maximizing race readiness.