1. Methods of Training
Methods of Training

2. Training methods are the various types of training that can be included in your running program.
Continuous training
Aerobic floor training
Interval training
Resistance training
Plyometric training
Circuit training
Swiss ball training
Flexibility training
Because of the short duration of your program, you only will have the chance to use Continuous, Interval and Fartlek.

3. PLANNING THE TRAINING
CONTINUOUS TRAINING
Duration – should aim to get in excess of the length of competitive performance (e.g. triathlon run takes 30 minutes to complete so training should be longer)
Intensity = 65-85% HRMax or 6-8 RPE
Method can be manipulated to train:
-Cardiovascular Endurance
-Muscular Endurance
-Body Composition

4. Fartlek Swedish word meaning ‘speed play’.
It is continuous training, but with regular changes of pace.
Changes can occur due to natural obstacles of deliberate short bursts of speed every few minutes.
Method can be manipulated to train:
-Anaerobic Endurance
-Cardiorespiratory Endurance
-Speed
-Body Composition

5. PLANNING THE TRAINING
INTERVAL TRAINING
Involves alternating periods of activity (RPE 9-10) and recovery (RPE 3-5)
Interval training provides greater amounts of exposure to intensive training without experiencing excessive fatigue
Method can be manipulated to train:
-Anaerobic Endurance
-Cardiorespiratory Endurance
-Speed
-Body Composition