Endurance Training for High-Speed Track and Field Runs

Endurance training is a critical aspect of preparing for high-speed track and field runs. This post will explore the different types of endurance training and how they can be effectively used to improve an athlete's performance.

Understanding the Types of Endurance

Muscular endurance is a complex ability that can be divided into three primary types:

  1. Speed Endurance or Anaerobic A-lactacid Endurance: This type of endurance relies on ATP and creatine phosphate as substrates. It involves maintaining a high and constant running speed for as long as possible, primarily using the anaerobic lactacid mechanism.
  2. Anaerobic Resistance or Lactacid Capacity: This type of endurance uses the energy produced by the degradation of glucose split from muscle glycogen, first into pyruvate and then into lactate.
  3. General or Aerobic Endurance: This type of endurance uses energy generated exclusively in the presence of oxygen.

For all three types, the ability to supply energy in a unit of time, known as supply power, is considered as a reference parameter.

Speed Endurance Training

Speed endurance involves keeping up a fast and steady pace for as long as you can while running. The main challenge here isn't about running out of energy, but more about the nervous system struggling to keep up with the demand for intense and repeated efforts.

To get better at speed endurance, a great way is to do repeated sprints of 60-80-100 meters at about 94% of your best time for the year, taking short rests between each sprint and longer rests between groups of sprints. This training is very flexible and can also help you walk faster.

Anaerobic Lactic Resistance Training

This training method becomes more suitable for mature athletes, because after the age of 20 their cells develop more of the necessary components for intense bursts of activity. It involves running tests ranging from medium distances (150 to 250 meters) to longer ones (300 to 500 meters).

As previously mentioned, for younger athletes this type of training that doesn't use oxygen isn't as effective because they lack enough enzymes and transporters needed for such exercise.

Aerobic Resistance Training

Aerobic resistance training depends solely on the availability of the body's energy sources. When the intensity of the exercise goes beyond a certain point, where the body can't get rid of lactic acid quickly enough, it starts to build up in the muscles and bloodstream, affecting the balance of energy production.

For sprinters in track and field, beneficial aerobic resistance exercises can consist of steady-paced runs, consistent fast-paced runs, gradually increasing speed runs, runs with changing speeds, interval runs, and combination interval runs.


Endurance training is a vital component of preparing for high-speed track and field runs. By understanding the different types of endurance and incorporating the appropriate training methods, athletes can significantly improve their performance. Whether it's speed endurance training, anaerobic lactic resistance training, or aerobic resistance training, each plays a crucial role in an athlete's overall performance.

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