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7.3 Notes on
General recommendations on combining the
using the training
available training types are very difficult as a
programes
result of individual differences between people
who undertake sport. In general we recommend
people who are new to sport or starting again
to start with regenerative and long endurance
training (lower intensity).
After a physiological change then medium
endurance training should be a fixed element
in the training plan of any athlete.
The following general recommendation is for
athletes who have already trained their
endurance at a high basic level (for competitive
sport):
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k Once a week, long endurance training (may
even be longer, i.e. 90-120 min)
k Average endurance run (somewhat higher
intensity than for long endurance training).
We recommend subsequent block training
days without a rest day in between.
k Extensive intervals
k Intensive intervals
k Progressive timed runs with increasing
intensity. The free training with its three
training zones is particularly suited to this:
start with 70-80 % of HR max. (2nd HR
zone) or 80-95 % IAT and increase the
speed successively in to the 3rd HR zone
or above 100 % of IAT.
Note: You should give yourself at least one
recovery day per week for this.
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