For any distance that will be completed in over 90 minutes, endurance training is necessary. In fact, you should aim to do 75 per cent of your overall training at low (25 per cent effort) and moderate (50 per cent effort) intensities. This will include at least one if not two longer training sessions, lasting over 90 minutes. These longer endurance sessions help your heart adapt at a cellular level so that you are able to maintain running for a long period of time; they are about ‘time training’. Endurance training should not put any physiological stress on your body and you should be able to manage a conversation throughout; it is not about covering a certain distance in a given time frame, but about time on your feet, helping your body to adapt by providing both physical and psychological preparation.
FUEL REQUIREMENTS
Nutritionally, endurance sessions are very interesting to fuel. On the one hand, they are at a low to moderate intensity, so we know, physiologically, our fat stores can provide the fuel for the longer period of time on our feet. On the other hand, while out training for long hours, especially once you get over the two-hour mark, you will encounter an energy deficit that you will need to overcome. So while at this intensity your body might use only 30g of glucose per hour, the average female weighing 55kg/8st 9lb will burn in the region of 800 calories in two hours – this will vary from individual to individual.
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Nov 2016
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