The continued long-distance running training Training

 The continued long-distance running training Training
Endurance Run Training is to a certain average speed for a prolonged period of continuous running, also known as endurance running. Of the 20th century, 20 years, the world's long-distance training and more use of such means of training. Finns application of the training methods is most vividly, they continued to run into the training and increase the tempo run, a better training effect.
training is characterized by continued running, athletes in training to run in the race distance is longer than the distance (except the marathon), running less than the intensity of competition intensity, usually about 80% of the strength of competition. This energy supply during the training period the aerobic oxidation of glucose mainly for energy-based, the body is not accompanied by oxygen debt. According to the purpose of training, can be divided into: continuous slow running, and the sustained, rapid and sustained run in the sprint.
general use continuing slow running about 60-70% maximum intensity, heart rate control in the 130-150 beats / min, the aim is to maintain the basis for endurance athletes.
general use continuing in the throttle about 80% of maximum intensity, heart rate controlled at 155 beats / min, and its aim is to develop athletes in aerobic exercise capacity.
general use of a sustained, rapid run about 90% of maximum intensity, heart rate of 175 beats / min, and its aim is to develop athletes in aerobic - anaerobic mixed metabolic energy supply capacity. the general use of such training is not easy for beginners the main method.