1. Long Slow Duration (LSD) Training Interval Training Fartlek Training Aerobic Training Created by: stewart.kearney927@mod.uk Training Recommendations

2. LSD Training LSD training is what is usually identified as aerobic training. It involves working for an extended period of time (usually 10+ minutes) at a fairly low intensity. The intensity of this type of training does not change throughout the session. Traditionally, LSD training has been used to develop an aerobic base for de-conditioned individuals as well as forming the majority training for endurance based sports such as the marathon. Created by: stewart.kearney927@mod.uk

3. Interval Training Interval training involves structured periods of work and recovery aimed at developing the aerobic and anaerobic energy systems. Interval training will help enhance the body’s ability to tolerate lactic acid. When exercising at a higher intensity, enough energy can no longer be provided from the aerobic energy system. Therefore, the lactic acid energy system must be used to provide the remainder of the energy. Interval training improves performance in two key areas: –Increased ability to tolerate high levels of lactic acid –Improved rate at which lactic acid is removed from the muscles Created by: stewart.kearney927@mod.uk

4. Fartlek Training Fartlek is a Swedish term meaning ‘speed play’. It is an unstructured form of interval training where work is performed continuously for a specific duration, but instead of working at a single intensity, as in LSD training, the intensity is varied in a fairly sporadic manner. This is an excellent way of performing interval training and can be a lot of fun. A typical session could consist mainly of jogging but with some sprints thrown in followed by a few walks for recovery. Created by: stewart.kearney927@mod.uk

5. Aerobic - Recommendations Methods of Endurance Training by Lyle McDonald Recent Trends in High-intensity Aerobic Training for Field Sports by Dan Baker MethodVolumeRestFrequencyIntensity (HR) Tempo Training 1-3 Hours3-4 days week 150-160 Sweet spot Training 1-3 Hours3-4 days week 155-165 Threshold Training 1-3 x 10-20 Min5 – 10 Min2-3 Days Week 170-180 Aerobic Capacity Intervals 3-6 x 3 Min3 Min1-2 Days Week VO 2 MAX The Multi-Stage Fitness Test (MSFT) is a good way to gage your VO 2 Max