Optimising Endurance Training Posted on February 5, 2018

This blog post is in appreciation to Dave Williams who show me some insights to the physiological parameters to performance improvement. 

By Rameshon


Picture 1 – Heart Rate Intensity

For middle or long distance, when you want to design a training programme, coaches usually use one of the three ways to do it. It is to optimise one’s training programme. In order to do this, a runner must also have a log book where some previous exercise intensity, whether it be easy or hard, is recorded and kept in summary form. 

Finding out the ventilatory threshold, lactate threshold and heart rate intensity can be a good way for a coach to understand an athlete’s needs and design a programme. It is especially so for those who want to excel. If one is elite, it is imperative to use one. For recreational runners a knowledge of these would help in keeping one healthy and fit throughout life.

A knowledge on ventilatory threshold, lactic acid accumulation and heart rate are good indicators on how a person should go for easy runs, tempo, moderate runs and intervals and programme can be designed. The final product of all these is to find out the individual training intensity for workout, which will enable one to get faster over time, without getting burnout and injury. 

Of the three ways, heart rate does not involve much cost and it is easy. From heart rate, one will definitely know the intensity for jog, easy run, tempo, moderate runs, for interval runs and also for maximal runs. 

I shall discuss on the three parameters in subsequent blog post so that athletes, young and old, can benefit more. In Physiology, these three parameters are constantly discussed and various research are still undertaken to improve one’s performance. so that an individualised programme culminates and an individual optimises one’s performance in running.

Edited by Tan Mariviv