Running Headquarters  Frontpage
Injuries and Treatment  Injuries
Nutrition Information  Nutrition
Marathon Information  Marathon
Running Training Forums  Training Forums

   Running Information      USA Running      Running South Africa      Running New Zealand      Running UK      Running Ireland      Running Ireland      Deutsch Laufzeit      Copenhagen Marathon      Suomen Juoksu      Sverige Löpning      Tel Aviv Marathon      Running Australia      Running Kenya      Running Europe      Running Malta      Running Namibia

Continuous training for Cardio endurance

Cardiorespiratory Endurance

Cardiorespiratory Endurance

Cardiorespiratory; heart and lungs, and their ability to deliver the efficient supply of oxygen to the muscles during periods of sustained activity. The utilisation of continuous training to achieve cardiorespiratory endurance via methods that enhance.

What Continuous Training involves

  • Mode – the type of activity
  • Frequency – how often the activity
  • Duration – the length of activity
  • Intensity – then effort of activity

Mode – Aerobic conditioning is the mode that is utilised in continuous training and this is most often incorporated into a training program via the long run. Aerobic development is achieved by elevating the heart rate and maintaining this level for an extended time.

Frequency – To see the benefits of continuous training it is often considered necessary to have at least 3 sessions a week where the heart rate levels are at a certain level to gain the benefits of continuous training. As the athlete develops, this amount is increased. An athlete training at a higher level, can incorporate at least 6 continuous runs into their weekly training and this is where the introduction of morning runs plays a role in the athlete’s training routine.

Duration – In order to achieve development, it is considered that the least amount of continuous training one should do is 20 minutes. In our programs, we initially start with easy runs to achieve this, then increasing the ‘time on feet’ as the athlete develops. During these runs the heart rate needs to be elevated to where the athlete benefits according to their own individual heart rate level. The longer the duration, the more ‘aerobic’ development. The more competitive the athlete, the more focus is placed upon the duration of their aerobic run.

Intensity – out of the MFDI, intensity is the most significant of the four factors associated to aerobic development. This aspect is most important during the early stages of your aerobic development when the intensity needs to match your level of fitness, thereafter adjustments can be made to the workload accordingly.

Due to your heart rate being directly related to exercise intensity and to the consumption of oxygen, it is easier to regulate the workload intensity according to the heart rate. Via the HR we are able to determine whether the pace will be too slow or too fast according to the individual’s heart rate range.

There have been several formulas to identify one’s target training heart rate. Achieving your exact heart rate requires one to exercise to a maximal level while monitoring the heart rate via an electrocardiogram.

Achieving this outside of such a controlled laboratory environment  is not that easy and the following article: the Training-Sensitive Zone discusses one of the formulas.

Continuous training is one factor involved in Cardiorespiratory Endurance with the further training methods of Interval Training and Fartlek Training also playing a major role in this important conditioning.

Author: Gavin Doyle

Reference: Principles of Athletic Training

more data to follow


  1. In all your schedules you say start at 5 x 1km so I guess with each cycle you increase i.e. 6 x 1km up to 10 x 1klm

    • timeadmin says

      Hi Paul, in the 10k Training Programs we start at 5 x 1k for the level of the athlete, and as the individual improves the 1k session increases to 6 x 1k, it never goes more than that, as the session is to achieve 5k pace development. The 2k session increases from 3 to 5 x 2k as the runner develops, and this is aimed at developing 10k pace. Thanks TheEd

  2. Goo-day,

    I would like to take this opportunity to congratulate everyone who has contributed to this website.
    I have been researching so many websites for information on the most effective 10km running programmes
    but I was not only overly excited, I was also somehow drawn to the high standard of the information as it not only made much sense but it also gave me a sense that this running advice was the “The real Macoy”.

    I am 61 years old and have been running for over 35 years.Although my running time for a 10km has slowed down from 41min( I was in my 30’s-40’s).Recently my best 10km time of 58min has somehow been frustrating and deep down I believe that I can still improve on this time.
    My primary goal is to improve on my 2h19min for the Two Oceans Half which I run annually(in April 2017 it will be my 6th Half Marathon and I have done several Two Oceans Ultras(56km) previously,my best time in 1990 when I was 35 years of age I ran a 5h04 min PB)

    I believe that your training plans highlighting endurance training will greatly benefit my training and I am confident that,with consistent and disciplined approach I will improve both my 10km and Half Marathon Times.

    Thanks once again for this amazing training advice.


    • Thank you Tyrone. If you adapt to the 10k training cycles, it is really easy to train up to the further distances. TheEd

Speak Your Mind