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HMS, TIP EQ-Bank 231

A cross-country runner is preparing for a 10-kilometre race and wants to improve their aerobic endurance. Their coach suggests incorporating both continuous training and aerobic interval training into their program.

Explain how these two aerobic training methods would improve the runner's performance in long-distance running.   (4 marks)

Show Answers Only
  • Continuous training involves sustained effort for at least 20-30 minutes without rest intervals.
  • This causes the heart rate to rise above aerobic threshold and remain in target zone.
  • Reaching the threshold leads to improved oxygen delivery to muscles and enhanced cardiovascular efficiency for distance running.
  • Aerobic interval training alternates work periods with short recovery phases.
  • The short recovery periods enable the maintenance of stress on the aerobic system through incomplete recovery between intervals.
  • Therefore the runner develops greater aerobic capacity and improved lactate clearance for race performance.
Show Worked Solution
  • Continuous training involves sustained effort for at least 20-30 minutes without rest intervals.
  • This causes the heart rate to rise above aerobic threshold and remain in target zone.
  • Reaching the threshold leads to improved oxygen delivery to muscles and enhanced cardiovascular efficiency for distance running.
  • Aerobic interval training alternates work periods with short recovery phases.
  • The short recovery periods enable the maintenance of stress on the aerobic system through incomplete recovery between intervals.
  • Therefore the runner develops greater aerobic capacity and improved lactate clearance for race performance.