Never heard of intensive continuous training? Yet you have probably already done so. It is a continuous training (without breaks) intense and lasting from 15 to 60 minutes. This type of training has several names in runner jargon:
- Tempo training
- Threshold training
- Lactate threshold training
- Zone 2 or 4 training (depending on whether your system has 3 or 5 zones)
Intensive continuous training
Intensive continuous training is therefore training done at a fairly rapid rate that lasts 10 to 60 minutes. It is run between 70% and 85% VAM. The perceived exertion during training should be between 5 and 8 out of 10.
Examples of training:
- 1h at 75% VAM
- 30 minutes at 65% VAM, then 30 minutes at 80% VAM
Effets:
This type of training is hard physically and mentally. The load imposed on the energy system is quite significant, especially for the time spent on it. Indeed, given the moderate intensity of the training, the duration can be relatively long. In addition, the intensity is just high enough to use almost exclusively carbohydrates as an energy substrate. This therefore results in rapid use of glycogen reserves. This is why it is necessary to take rest following this type of training, even if “mechanically” one feels in good shape.
The factors improved by this method are:
- Increased efficiency of glycogen use
- Small improvement in glycogen storage
- Increase in the enzymatic activity of aerobic metabolism (breakdown of sugars and fats)
- Improve aerobic endurance (use a higher% VAM for an equivalent amount of time)
- Improve VAM a little
- Cause great physiological stress in a short time
- Improve the ability to hold an uncomfortable effort
- Improve the ability to provide a significant effort in solo
- Improve gestural efficiency at target speed
- Allows you to familiarize yourself with the competitive pace
Since this year, I have been using this type of training once a week throughout my marathon preparation. I think this is a winning formula.