Ernst Van
Aaken endurance training examples:
1) 10 x 350 m at easy effort with 50 m
jog/walk; 2,000 m two minutes Slower than Best Effort (SBE); 5 x 350 with 50 m
jog/walk; 2,000 m 1 ½ m SBE; 500 m tempo run.
2) 10 X 350 m at easy effort with 50 m
jog/walk; 5,000 m four minutes SBE; 500 m tempo run.
3) Multiple 2,000 m at two minutes SBE or
3,000 m at 3 – 4 minutes SBE, both with 3 – 5 minutes walking or exercises
between. Keep this up for 10 – 30
K. Include 1 – 2 x 500 m tempo run with
3 – 5 minute walking or exercise between.
4) Continuous steady run over varied
terrain for 10 – 20 K.
5) Mixed run as you feel and include
either 2 x 500 m tempo runs or a time trial of 3 – 10 K.
6) Recovery run: 25 – 50 x 350 m with 50
m walk between performed on flat soft surface.
7) Weekly long run of 20 – 40K at easy
pace with 3 – 5 minute walk/exercise breaks every 2 – 5K.
8) Marathon specific training:
a) 5 – 10 x 2,000 – 3,000m at 1 ½ - 2
minutes SBE with 3 – 5 minute walk/exercise between each; 6 – 8 x 60 – 80
strides at end of run.
b) 20 – 42 x 1,000 m at MRP with 3 – 5
minute walk/exercise between each.
c) 5 – 10 x 1,000 at 10K race pace with 5
– 10 minute jog/walk/exercise between each.
