How To Train

Part of knowing how to train is understanding the effects of training.

1 Trainable Factors

These are the most likely factors that determine performance and are amenable to training. There are other factors, such as genetics that are obviously not trainable.

• V̇O₂max. Aerobic capacity appears to be a key aspect of performance for races from the 5K to 24 hours.
• Running Economy. How fast you run for a given oxygen consumption is another critical aspect of performance.
• Endurance. It's generally accepted that training is required to race longer distances. Being a fast 5K runner doesn't mean you can run the marathon. Even trained runners show symptoms of neuromuscular fatigue running marathon or longer races.

There are also some other possibly useful training adaptations.

• Fractional utilization. The percentage of V̇O₂max that can be maintained for given distances may be both trainable and a determinate of performance. The research for this is a little more limited, and confounded by improvements in V̇O₂max resulting in faster race pace, which results in shorter race times, and the fractional utilization for the shorter times is shorter. This concept is sometimes thought of as Lactate Threshold, though that concept is rather more complex than it appears.
• Heat adaptation. This is valuable in races above 40f/4c, which is common.
• Altitude adaptation. There are sea level performance improvements from altitude training, but the cost is prohibitive for many athletes.
• Uphill muscles. Running up hill uses slightly different muscles and biomechanics, so for hilly races some uphill running is likely beneficial.
• Downhill technique. The relative performance benefit of improved downhill running technique might be significant, something that's especially important for trail races. Note that the benefits of downhill running on endurance are separate.

2 Training Techniques

The options for improving the trainable factors is often are to determine based on the research.

2.1 V̇O2max

This is the best studied trait as it's easy to evaluate in the lab. The most effective training appears to be High Intensity Interval Training, though any form of exercise is likely to improve V̇O₂max in sedentary subjects. A reduction in body fat is another way of indirectly improving V̇O₂max (as well as running economy.)

2.2 Running Economy

One study suggests that training volume may improve RE, but it's unclear if that's overall mileage covered, or if it's an increase in a specific training type.

3 Training Frequency

Does the training frequency change with training modality? I think it does; HIIT has a faster recovery time than endurance training.

4 Training Palette

There are many types of training that can be performed, forming a palette to choose from.

• LMP. Long, marathon paced run.
• LSD. Long, slow distance.
• Ultra. Training beyond the marathon distance, either competitively or as a training run.
• Broken 5K. Running at 5K race pace with 20-30 seconds rest per 400m.
• Heat adaptation. Run or cycle in hot conditions or with too many clothes to stress the heat production. Don't overheat or dehydrate!
• HIIT.
• Hypoxic HIIT. It's possible that hypoxia (altitude training) during HIIT may provide greater benefits.
• Downhill treadmill. The ultimate boost for muscular endurance.
• Uphill walking. Low impact and good training for ultras.