Reduced Training Maintains Performance in Distance Runners

Abstract

This investigation examined endurance runners during a 3-week reduction in training volume and frequency. Ten well-conditioned runners were monitored for 4 weeks while training at their normal weekly training distance (mean ± SE) (81 ± 5 km/week, 6 days/week). This period was designated as baseline training (BT). Sixty km/week were run at ˜ 75% V̇O₂max, and the remainder (21 km/week) at ˜ 95% V̇O₂max in the form of intervals and races. The runners then reduced weekly training volume (RT) by 70% of BT to 24 ± 2 km/week and frequency by 17% to 5 days/week for 3 weeks. During RT 17 km/week was performed at ˜ 75% V̇O₂max and the remainder (7 km/week)at ˜ 95% V̇O₂max (intervals and races). The runners were tested weekly and performed 5-km races on a 200-m indoor track during BT and after 2 and 3 weeks of RT. Maximal heart rate (HR) increased (P < 0.05) by ˜ 4 beats/min at RT week 3, which may have been associated with a decrease in estimated plasma volume (P < 0.01) of 5.62 ± 0.43%. Time to exhaustion during the V̇O₂max tests increased (P < 0.05) by 9.5% at RT week 3. No significant (P > 0.05) changes occurred with RT in body weight, % body fat, overall 5 km race times, V̇O₂max, muscular power (vertical leap and Margaria power test), and citrate synthase activity (at 2 weeks of RT). No alterations in venous lactate, energy expenditure, and HR were observed during sub-maximal running at two speeds (˜ 65% and 85% V̇O₂max) with RT. It was concluded that reduced training maintained many endurance training adaptations and racing performance in these well-trained runners for 3 weeks.

Key words

Endurance running - performance - reduced training