The answer is generally the same and related to the training program.

Often, athletes that find it difficult to improve performance are the ones that train too much at a high intensity.

I come across runners that for weeks and weeks perform the same training routine trying to run at the same speed or faster each time.

Unfortunately, this training approach causes plateauing or even a decrease in performance.

From this week, we will explore different training sessions which are ideal for distance runners. The first is the basis of any distance running program.

LONG AEROBIC RUNS

By its very nature, whether you intend to run 5km, 10km or more, you need to have a good aerobic base established and long aerobic tempo runs are the key to the aerobic base.

Long aerobic runs at a low heart rate enable the body to build the extensive capillary supply necessary to provide the oxygen, nutrients and waste removal when performing at more intensive levels.

When athletes run too fast in training they end up training the wrong physiological system.

For example, if you have a poorly developed aerobic system and you run at higher heart rates during your long runs, you produce more lactate than your body can metabolise.

It is sort of like turning a tap on: if the flow remains slow and steady, aerobically well-conditioned muscles can process it, if the flow rate is increased and can’t be effectively processed, the muscles will eventually be flooded, leading to fatigue and the athlete’s sustainable running speed quickly deteriorates.

If this happens, you stop laying down the necessary capillary network to develop an efficient peripheral cardiovascular system.

The long aerobic run at a slow pace is the basis of any distance running program and you should be aiming at completing the majority of your training at 60 to 80 per cent of your peak heart rate.

For the next two weeks build up your training routine with a minimum of two long aerobic runs of 60 to 90 minutes at a comfortable pace with, in between, one short and easy run of 45 minutes.

Next week: Hill training.

Fabrizio Andreoni is a leading fitness coach