Additional Conditioning Workouts To Improve Running and Aerobic Capacity

are you ready to optimize your performance and endurance by exploring various conditioning modalities and workouts tailored specifically for runners? At One Life Personal Training, we recognize that building aerobic capacity is key to conquering longer distances and achieving your running goals. In this in-depth guide, we’ll delve into different conditioning techniques and workouts designed to enhance your aerobic capacity and overall running performance. Let’s lace up our shoes and embark on a journey to greater endurance, speed, and stamina!

Understanding Aerobic Capacity:

Aerobic capacity, often referred to as VO2 max, is the maximum amount of oxygen your body can utilize during exercise. It’s a critical determinant of endurance performance, as it dictates your ability to sustain prolonged efforts at moderate to high intensities. By improving your aerobic capacity, you’ll be able to run faster, farther, and with less fatigue, making it an essential component of any runner’s training program.

Different Conditioning Modalities for Runners:

1. Long Slow Distance (LSD) Runs:
   • LSD runs involve running at a comfortable, conversational pace for an extended duration, typically ranging from 60 to 90 minutes or more. These runs primarily target aerobic endurance and help build the foundation for longer distance races. Aim to maintain a steady pace throughout the run, focusing on breathing rhythmically and conserving energy.
2. Interval Training:
   • Interval training involves alternating between periods of high-intensity effort and recovery. For runners, interval workouts can vary in duration and intensity, such as 400-meter repeats on the track or on the rower. These workouts improve aerobic capacity by challenging your cardiovascular system to work at higher intensities, leading to adaptations that enhance endurance and speed.
3. Tempo Runs:
   • Tempo runs are sustained efforts performed at a comfortably hard pace, typically at or slightly below your lactate threshold. These workouts improve aerobic threshold and lactate clearance, allowing you to sustain faster paces for longer periods. Aim for a pace that feels challenging but sustainable for 20-40 minutes, focusing on maintaining a steady effort throughout the run.
4. Fartlek Training:
   • Fartlek, meaning “speed play” in Swedish, involves alternating between periods of fast and slow running within the same workout. These unstructured workouts can be performed on trails, roads, or tracks, allowing you to vary your pace and terrain based on how you feel. Fartlek training improves aerobic capacity, speed, and mental toughness by simulating the unpredictable nature of race conditions.
5. Cross-Training:
   • Cross-training activities such as biking, swimming, and rowing offer low-impact alternatives to running while still improving cardiovascular fitness. Incorporating cross-training into your routine can help prevent overuse injuries, build aerobic capacity, and provide variety to your training regimen. Aim for 1-2 cross-training sessions per week to complement your running workouts.

Sample Conditioning Workouts for Runners:

1. Assault Bike Intervals:
   • Warm up with 5 minutes of easy cycling on the assault bike.
   • Perform 10 rounds of 30 seconds of all-out effort followed by 1 minute of easy pedaling for recovery.
   • Focus on maintaining a high cadence and generating power during the intervals.
   • Cool down with 5 minutes of easy cycling and dynamic stretches.
2. Rowing Pyramid Workout:
   • Warm up with 5 minutes of easy rowing on the rower.
   • Perform a pyramid workout consisting of intervals of increasing and then decreasing duration, such as:
     • 1 minute hard, 1 minute easy
     • 2 minutes hard, 1 minute easy
     • 3 minutes hard, 1 minute easy
     • 4 minutes hard, 1 minute easy
     • 3 minutes hard, 1 minute easy
     • 2 minutes hard, 1 minute easy
     • 1 minute hard, 1 minute easy
   • Focus on maintaining a strong, consistent pace throughout each interval.
   • Cool down with 5 minutes of easy rowing and static stretches.
3. Interval Workout: 8 x 400 Meters
   • Warm up with 10 minutes of easy jogging, followed by dynamic stretches.
   • Run 400 meters at a fast pace (around 5K race pace), then jog or walk for 200 meters to recover.
   • Repeat the intervals for a total of 8 repetitions, aiming to maintain consistent effort throughout.
   • Cool down with 10 minutes of easy jogging and static stretches.
4. Tempo Run: 30-Minute Tempo Effort
   • Warm up with 10 minutes of easy jogging, followed by dynamic stretches.
   • Run at a comfortably hard pace (around 10K race pace) for 30 minutes without stopping.
   • Focus on maintaining a steady effort throughout the run, breathing rhythmically, and staying relaxed.
   • Cool down with 10 minutes of easy jogging and static stretches.
5. Fartlek Training: 45-Minute Speed Play
   • Warm up with 10 minutes of easy jogging, followed by dynamic stretches.
   • Alternate between fast running and easy jogging for 45 minutes, varying the duration and intensity of each effort based on how you feel.
   • Incorporate changes in pace and terrain to keep the workout engaging and challenging.
   • Cool down with 10 minutes of easy jogging and static stretches.

Incorporating a variety of conditioning modalities and workouts into your training regimen will help you build better aerobic capacity, endurance, and overall running performance. Experiment with different workouts, listen to your body, and gradually increase the intensity and duration of your training as you progress.

Stay strong,

Tim.

PS: When you’re ready here are 2 ways we can help.

1. Come workout with us! Book your FREE no sweat intro consultation here. You’ll talk with a coach and come up with a plan together.

2. Download our 4 Week Leg Strength Program here.