Game Day Performance

Endurance training

Endurance training sometimes gets a bad rap and it’s mostly due to confusion resulting in lots of heavy breathing, expletives and sometimes vomit.

The ultimate goal of Endurance training is to improve aerobic capacity. This is pretty much a fancy way to talk about how long you can exercise at a given intensity.

To do this most efficiently you should aim to train at or slightly below your anaerobic threshold - generally between 75-85% of your maximal heart rate.

The trick is to over time build the amount of time that you can exercise at this given intensity. Initially you should aim to improve the time durations and eventually this will translate to distance targets ie, Km.

Aim to build your consistency over time. Rather than relying on short spurts of motivation over a 3 day period and then nothing at all for the next month. You should aim to achieve the bare minimum and build from there.

This might look like.
Week 1 - 3: 1x per week for 20minutes of continuous running at a pace that you feel slightly out of breath but able to continue running if you had to.

Week 3-5: 2x per week (Monday and Thursday) as above.

Week 6-8: as above but for 25-30minutes.

And so on.