Aerobic Endurance Training Methods: Long Runs, Threshold, Intervals, Fartlek | CSCS Chapter 20

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In this video we'll cover aerobic endurance training methods such as long slow distance, interval training, tempo/threshold training, and fartlek training. We will also briefly touch on cross-training, resistance training for endurance athletes, altitude training, and tapering. This information comes from the NSCA's Essentials of Strength Training and Conditioning, chapter 20.
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RESOURCES MENTIONED
Haff, G. G., & Triplett, N. T. (2015). Essentials of strength training and conditioning 4th edition. Human kinetics.
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Fellow strength specialists, thanks for checking out this video-it’s part of a playlist that dives into the major topics from the NSCA’s Essentials of Strength Training and Conditioning. I create these lectures for my strength and conditioning university students but hope that they bring value to you as well. More here: bit.ly/2GLzZn4
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Dr. Jacob Goodin is a professor of kinesiology at Point Loma Nazarene University (PLNU), and holds a PhD in Sport Physiology and Performance from East Tennessee State University. He has over a decade of experience as a strength and conditioning coach and sport scientist from the high school to NCAA Division I levels. In addition to his role as a professor and research mentor, Dr. Goodin directs the Athlete Monitoring Initiative at PLNU, which provides testing and monitoring services to over 200 athletes yearly as well as research opportunities for kinesiology students.
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[@Engel_Strength]

I just want to say thank you, you were a major help in my studying for the cscs and passed it today Thank you

[@DrJacobGoodin]

That’s huge my man congrats. Celebrating with you from afar 🍻

[@hannahb872]

I used to run cross country in HS and I remember our coach having some brutal Fartlek running workouts planned for us!

[@ameliabrock]

It seems like the field of sports science is really growing right now, which must be exciting for strength training coaches and researchers :)

[@braedenmoore9050]

Giving tempo training the name of threshold training helped me to remember that this type of training is continuous for about 30 minutes at the lactate threshold.

[@rozalynnlarson8835]

This was a good reminder that different seasons require different intensities and durations.

[@madelinehernandez8838]

I have never heard of fartlek training before. This was an interesting concept and I love being able to have more knowledge on trainings that I can use in the future.

[@ryanharris8481]

It was very interesting to learn about the Fartlek training method. I had not heard of it before this video !

[@torilucht5871]

When I hear about aerobic training I usually just think of distance running so it is cool to see how many different variations there are to aerobic training and how there are different ways to make it fun!

[@MatthewDuPrey325]

I had never heard of the fartlek method before so it was interesting to learn about it.

[@emilywalker9462]

Such an interesting video! It reminded me of the olympic runner we watched earlier this semester who trained at specific lactate levels.

[@wyntonbrown9439]

I personally like HIIT training, and it was really interesting to learn more about it.

[@DevanneyBoyd]

This was a helpful review of different aerobic endurance training methods!

[@wyattcarlson7504]

I really liked how you went over the different seasons for an athlete in terms of training level. For example, the preseason training is going to be more intense and heavily loaded than the training during season.

[@tianguyen3897]

I never knew there were so many types of aerobic endurance training. Interval training was the most intriguing to me.

[@madelinejewelnebril2871]

It was interesting to learn about fartlek training as I have never heard of it before.

[@mcmerry2846]

not only exposure to hypoxia, but also different barometric conditions are necessary to generate appropriate altitute training adaptations

[@makennakaczmarczyk7563]

I would love to learn more about cross-training. It's important for athletes to stay active during injuries, but reduce the impact of their injured body parts.

[@charmenatchison]

I loved learning the options of different kinds of training for different outcomes at different portions of the training season. So helpful. Even for someone like me who is not competing, at least I know what I am working on in my body.

[@moirabryson5042]

I really like how you outlined the program design to training seasons as it really helped me to understand how to achieve the benefits for athletes when in preseason and to not overtrain during that time. Thank you!

[@kelli-lynroche8446]

I really liked hearing about Fartlek! I had never heard of that before, but it seems like such a fun, yet challenging training method for athletes.

[@lucamarin8565]

Never heard of the fartlek method before very interesting

[@macynunez4455]

I enjoyed learning about adapting the training program throughout the flow of different seasons!

[@thelmasepulveda4481]

All these training methods are super useful for me because I'm training for my first marathon!

[@audreyoates3242]

I enjoyed learning about fartlek training! I have heard about it before but did not know much about it, but it turns out I unintentionally do fartlek training. I appreciate the detail in this video!

[@jenix105]

Perfect timing! Getting ready for both the CSCS but also the event season for USAF Cycling team! Training is up to myself this year, and some new tools are always welcome.

[@jakegonzales1367]

I never knew about Fartlek method, thank you for informing me about this type of program

[@matthewwadley4348]

Loved getting more information and clarification on the different types of training methods from this chapter

[@clairemasterson6031]

Our coach used to give us the day off 2 days before a race and have a short tempo run the day before a race

[@victormutta1115]

Appreciate this video series. A casual lifter wanting to understand more about the cardio side of things and these are immensely helpful!

[@willhopkins4197]

I had never heard of the Fartlek training method before, but it is something I was doing unintentionally when running either by myself or with friends. I would randomly sprint between two objects or try to beat a car to a stoplight.

[@celinegriffin3244]

It was interesting to learn about the fartlek training, that one was new to me! This video was very detailed and was super helpful in going over the types or aerobic endurance training as well as talking about the application of program design to training season for athletes

[@morganrolleri9198]

It was interesting learning about the Fartlek training method. I enjoyed watching this video and learning how to apply these things to program design.

[@zoiezantua7002]

There were a lot of things that I didn't know about thee methods, especially like HIIT and it was cool how you explained it all so well!

[@dereklinck2672]

Great video describing the different training methods and when in your sports season you are. I can see some of my old coaches mindsets with exercises better now after watching this video.

[@chynnakifer1218]

The drawings of the graphs helped me understand the intensities that each training type should be at. Thank you and nice highlight video of your race!

[@joyshang5670]

I thought it was cool to learn about Fartlek training since I have never heard of that type of training before!

[@jesseambachtsheer1138]

Great stuff! Please keep making those awesome video's

[@DrJacobGoodin]

Thanks so much! Appreciate it.

[@johncocksmith2693]

Another banger!

[@DrJacobGoodin]

Thank you John!

[@BrianaReynoso]

Ive see other comments mention this but I thought it was funny when you mentioned fartlek training because I would do this unintentionally when I would run but I never knew it had some benefits to it.

[@alannabergherm8046]

I've never heard of the Fartlek before! It's interesting how there's structured and unstructured variations.

[@hayleesaurette1798]

I found this video to be very beneficial towards the end of year annual plan

[@nassaromar9955]

Very informative.

[@caleighgarcia7792]

I never realized how different workouts should be during different parts o the sporting season. I felt like I was always in season and never had rest so it is interesting to see that there should have been some kind of light season workout.

[@brysonhashimoto2878]

This is a great video as I do not personally do a lot of long runs, but am intrigued of the different aerobic training methods if I were to design hem in the future. I like that part where you mentioned HIIT training and how this type of training would not be as good of a substitute for long runs for the sake of building endurance.

[@kylesands9693]

Just as lifters can benefit from variation, I believe that runners can also benefit from variation. Putting a runner in a pool once a week, even if they have no inury, might allow them to work their aerobic capacity while having less harsh recovery demands.

[@personaltraining_ntouroupis]

Please!!! Keep making these awesome videos

[@DrJacobGoodin]

Thank you!

[@dimitricarrion6145]

I liked that you mentioned HIIT training not being a replacement for an endurance workout. HIIT training has a time and a place but it would not be better for an endurance athlete to do that over longer workouts.

[@bmp713]

Which specific heart rate range do you think most increases heart chamber diameter, stroke volume, blood volume and capillary density? Do you think Steady State (70-80%), Threshold (80-90%), or HIIT (90-100%)? I can't find any studies that specifically compare the heart adaptations for all Zone 3, 4, and 5.

[@bjoernfischer]

What would you recommend for a hyrox athlete?

[@alikazan1423]

Hello Dr. Thank you for the video. Question: is there a form of kettlebell farmer carry for working on aerobic endurance instead of running a mile then resting/walking for a mile?

[@cameransherwood5157]

Never heard of Fartlek training till now, but it does not sound like something I want to do hahaha! Hills? Short Burst sprints? 70% VO2 max? Where are the 100lb Dumbbells....

[@omardiangeloarteaga4875]

A honest question . What would a good range of zone 2 training for mma/wrestler/bjj fighters ?? Another one . 4 x4 norwegian method is on vogue but i think thats too much for a mma figther . I think working anaerobic lactic capacity between 1-2 min range would be better

[@S7ilgar]

Hi Jacob, you said HIIT is a great way to develop global fitness in general population, which I belong to. I'm training 2x-to-3x a week either in HIIT or tempo run but in long term, I want to maintain what I will have developed with a single 40mn session a week and do another sport for fun (probably wrestling or boxing). What would an optimal general cardio fitness look like? I would like to maintain all cardio qualities (VO2 max, aerobic treshold, endurance) in one session. I had in mind 10mn aerobic treshold, 20mn interval training, 10mn aerobic treshold/endurance. I'm also curious to know if the rest phase in interval training develop the aerobics treshold. Thank you for your work, it's very educational and I find information I cannot find elsewhere 👍

[@moradluz]

In the HIIT you say a work to rest ratio of 1:5 and period of 30s to 90s then you show something different LIKE 2min work with less than 2 minutes relief bouts so it's not a 1:5 ratio ? Thanks in advance

[@isabellecousineau302]

I didn't know that aerobic endurance training had many aspects to it.

[@samuelburke1275]

Seems like the textbook contradicted itsself. With HIIT training, it says the work:rest ratio should be 1:5, but in the slides it says the work should be longer than the rest?

[@Neveragain188]

❤

[@kevinferdinand4677]

can you a private vdo for badminton fitness??

[@avajgallo]

It's funny how popular the high altitude trips are for runners in high school and college and in the end it doesn't even technically work. I wonder if the coaches know that or they still go for team building and it's fun.

[@NASHITHASAN]

It works.

[@Adam.gates_]

It was interesting to learn about the different modes of training and their relationship to duration and intensity.