Distribution of Training Volume and Intensity of Elite and Female Track and Marathon Runners
To compare training volume and the distribution of training intensity of six of the best long distance runners in Norway from the last decade this paper is intended to give a survey of the total training work outs performed in the preparation period, pre-competition period and competition season of a macro-cycle.
Methods: Three international-level middle distance runners (two men and one woman) and three marathon runners (one man and two women) were included in the study. The runners’ training diaries for one of the seasons they competed in an international championship were analysed. The total running volume (km/week) performed in the different training periods was recorded according to the intensity zones recommended by the Norwegian Olympic Training Centre.
During the preparation period (November to February) the marathon runners ran an average of 186.6 ± 25.7 km /week and the track runners 161 ± 11 km /week. For all runners, 80 ± 5 % of the weekly training distance (km/week) in this period was continuous running with a heart rate (HR) between 65-82 % of maximum. The remaining 20 % of total training volume (km/week) was performed at a pace close to or above their individual anaerobic threshold pace (82-92 % of HRmax). This was done in three to five weekly interval sessions or continuous running sessions. All athletes ran 12 - 14 times per week.
The training volume (km/week) in the pre-competition period and the competition season did not differ much from the volume in the preparation period. The track runners increased the amount of high intensity training at specific race pace in the pre-competition period (March and April), and in the track competition season (May-September).