The duration, frequency and intensity of sessions varies with each form of training leading to different physiological adaptations within the body. The table below summarizes the main types of aerobic endurance training and suggested parameters:

Long Slow Distance Training

As you would expect this type of training is typical of a long distance runner. Intensity is usually less than 70 percent VO2max, or equivalent to about 80 percent maximum heart rate. Duration should be near to race distance or at least 30 minutes to 2 hours long.

Intensity for long, slow distance endurance training is often gauged using the “talk” test whereby the athlete can hold a conversation without being too winded.