This is from a previous post on sprint training:
_______________exercise________rest____________________intensity_________ No of repetitions Speed training
-----2-10s----->10 times exercise duration----maximal-------------2-10 Speed endurance training
Production---------15-40s--->5 times exercise duration-------Almost maximal------2-10
Maintenance-------20-90s---1-3 times exercise duration------High----------------2-10 Speed training
is maximal exercise with recovery to rest and is often done to sharpen reponsiveness to external stimulus. Like starting block training - reacting very quickly to the gun. Honing the instict to explode from the block on the B of the BANG!
In speed endurance training
creatine kinase and glycolytic pathways are highly stimulated.
In production training
the duration of the exercise period is comparitively short and the rest period long in order to maintain a very high intensity during the exercise period throughout an interval training session.
In maintenance training
the aim is to increase the ability to sustain exercise at a high intensity is all about progressive fatigue.
Fred M - Try the two aspects of speed endurance training. The production training is unarguably the more fun of the two because here you are probably sprinting over say 100m and are going at nearly full pelt with a relatively long recovery time. This will stimulate you glycolytic pathways. Get the stopwatch out, time yourself and have some fun.
Maintenance training is more akin to what some people describe as guerilla cardio and is not as much fun unless you are a masochist. Here you are pushing yourself further into oxygen debt. Try this with 200m sprints to begin with, push fast to 200m then slow jog 200m and repeat until you collapse in a puddle. This is the exercise that will enable you to achieve the sprints in the latter stages of the game. As your stamina improves you can aim to up the tempo of the sprint, the recovery jog (or brisk walk
) and play around with the distance - 400m being the max for this type of sprint training.
As for the longer runs, it's up to you, although I don't think you will benefit to much from overlong steady runs, it is not the nature of your sport. Run relatively
faster, shorter distances and use fartlek interval techniques.