When you are about to embark on a run, a bike ride, or another form of cardio, it is generally not best practice to just perform it at a random pace just until you get tired. Rather, you should be purposeful with your endurance training and have a specific plan for that session.

 

When it comes to having a plan for your endurance training, there are multiple different ways to go about it. Some individuals should be doing multiple types of cardio, and others will be better off only focusing on a few.

 

In this article, we’ll talk about three different ways you can approach your cardio. They are likely the most commonly used methods, and arguably the most effective methods.

 

Longer distance, slower pace

The distance and pace that this would entail is, of course, dependent upon the context of the individual in question. However, there’s a simple way to think about it. Imagine you are training for a 5k (~3.1 miles). The distance would correlate to one that is longer than your race distance (greater than 3.1 miles); and the pace should be slower than what you will employ on race day.

 

Further, this is also often thought of as “conversational cardio.” In other words, you should be able to hold a conversation without too much detriment to your performance. In that same breath, the intensity should be at a point where if you upped it at all then holding a conversation would become difficult.

 

This type of endurance training will be best for targeting to key aspects to fitness: VO2max and substrate utilization. Those terms might sound fancy, although I promise they are simpler than they appear. VO2max refers to the maximal amount of oxygen your body is able to deliver to the working muscles during exercise. Improved substrate utilization really just means that your body is better able to use fats for energy earlier on when exercising.

 

Another key feature of this type of training longer distance at a slower pace is that it is easy to train in conjunction with resistance training, such as weight training. The reason being is that there is generally minimal muscle damage that occurs and the stressor is mainly on the cardiovascular system. As a result, there shouldn’t be very much inhibition to your strength training with this form of cardio.

Related: 3 Tips for Balancing Strength and Endurance Training

 

Lesser distance, faster pace

Since we used a 5k to visualize what the distance and pace would look like for the previous section, we will do the same here. In this style of training, the distance should be lesser than the race distance (less than 3.1 miles). In addition, the pace should be greater than the pace you would utilize on race day.

 

In the previous section, we said that you know you are going at an appropriate intensity when you can still hold a conversation during the training. Here, that is not the case. If you are still able to hold a conversation when training in this style, then you should up the intensity.

 

Training a lesser distance at a faster pace will still elicit improvements in VO2max and substrate utilization. However, this type of training will more specifically improve something called your lactate threshold. Having a better lactate threshold essentially means you are able to sustain high intensity activity for a longer period of time.

 

Endurance training in this fashion may be a bit more difficult to incorporate with resistance training, due to the fact that there is likely some muscle damage that will occur. This does not mean you can’t combine it with resistance training, you will just have to be a bit more mindful with how you schedule it.

 

Interval training

Here, we are essentially combining the intensities of the previous two sections. Often times, interval training is measured in the duration of the total training and the duration of each interval; as opposed to performing a specific distance in the training session.

 

The training is really just as it sounds. There will be two different intervals at different intensities that you will alternate back and forth from one another. The ratio of the intervals should be near a 1:1 ratio. An example would be jogging at 5.5 mph for 3 minutes, running at 8.5 mph for 3 minutes, and repeating that for a set number of intervals. Of course, the intensity and duration of doing this is dependent on the individual performing the exercise.

 

This training is often done by field or court athletes, as the physical demand is similar to what you’d experience in competition. If you think about a soccer or basketball game, there is rarely any steady state running. Rather, you more often perform intervals of high intensity running and slower jogging. That is essentially what this training seeks to mimic.

 

Due to the use of both high and low intensities, you can expect your VO2max, substrate utilization, and lactate threshold to improve as a result of this training. Although, it should be noted that this is generally more intensive on the body than the previous two trainings mentioned would be.