Smart Running Plans: Train with GPT-4o Technology

For many novice runners, starting to run and sticking with it are the top priorities. However, as a runner progresses from a novice to a seasoned runner, there naturally comes a certain expectation for pace and marathon performance.

So, the question arises: how can one improve performance more quickly and effectively? Some say you need to increase your running volume; once your volume is up, you'll naturally improve. Others say not to run too much 'junk mileage'; you need to do more interval training to truly break through plateaus.

So, for the majority of runners, is it more important to increase running volume or to challenge oneself with interval training? Today, Wuyan Zu will explain this in detail.

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What are the benefits of increasing running volume for runners?

Increasing running volume usually refers to the goal of increasing your weekly or monthly mileage without focusing on speed, primarily through relatively easy, slow runs but for a long enough duration to accumulate a significant amount of mileage. This is often referred to as LSD (Long Slow Distance) training.

Proponents of increasing running volume believe that for the average runner, high-intensity interval training is too damaging and painful, making it difficult for most runners to stick with it. Through LSD training, one can effectively develop cardiovascular endurance; as the volume increases, so does the ability, leading to a qualitative change from a quantitative one.

1. Enhances cardiovascular function

LSD training can effectively enhance myocardial contraction strength because the heart rate reaches 59%-74% of the maximum heart rate, allowing the heart to work optimally without being overworked. Therefore, long-term adherence to LSD training can effectively shape the myocardium.

2. Effectively burns fat

Everyone knows that jogging is one of the best ways to lose weight. LSD training has a high fat energy supply ratio, which can effectively promote fat burning. For those with good endurance who do not need to lose fat, this low-intensity slow run is also important because it not only burns fat but also increases the fat energy supply ratio, conserving glycogen.

3. Improves fatigue resistance

Long-term LSD training not only improves cardiovascular function but also enhances the ability to recover from fatigue, which is crucial for daily work and study, as well as for combating fatigue in the latter stages of a marathon, thereby improving race focus.

4. Trains aerobic endurance

Continuous LSD training not only trains the most basic aerobic endurance but also significantly improves fatigue recovery ability. These abilities are essential for improving pace and becoming an elite runner. Don't think that elite runners always train at high speeds; slow training is also an indispensable part of their regimen.

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What improvements can interval training bring to runners?

As the name suggests, interval training involves running with intermittent rest periods. Because of these intervals, you need to run as fast as possible during the running segments. Naturally, you can't sustain this speed for long, usually only a few minutes before you quickly tire. After resting for a few minutes, you can recover and repeat the process. This is interval training.

In the eyes of interval training proponents, interval training is the key to improving your abilities. It is a high-status, relatively tough but highly effective training method. To them, increasing running volume is looked down upon and labeled as 'junk mileage,' considered an inefficient training method. Only high-intensity interval training is used by the pros.

1. Increases maximum oxygen uptake

Maximum oxygen uptake is a technical term referring to the maximum amount of oxygen you can consume when you reach your exercise limit. The higher this value, the better your endurance. To improve your maximum oxygen uptake, you need to push yourself to train at the intensity corresponding to your maximum oxygen uptake, deeply stimulating your cardiovascular system. The speed during interval training usually corresponds to this intensity.

2. Improves running economy

Running economy is also a crucial factor in running performance. It refers to having a lower heart rate, lower oxygen consumption, and less energy expenditure at the same pace, making it more efficient. While we aim for a high maximum oxygen uptake in extreme conditions, during regular, non-extreme runs, we want our oxygen consumption to be as low as possible to be more economical and energy-efficient.

3. Enhances lactate threshold

LSD training primarily relies on aerobic energy supply. However, as you increase your pace, the intensity of your running increases, gradually shifting from an aerobic to an anaerobic state. At this point, the proportion of energy supplied by glycolysis increases, leading to a significant increase in lactate production, causing noticeable fatigue. Therefore, delaying lactate production and increasing the pace corresponding to the rapid rise in lactate is crucial.

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Which training method is better? It depends on your situation.

LSD and interval training are both methods that can improve endurance, but they occupy different levels in the endurance training system. LSD is the foundation; you should first build a certain endurance base through LSD training before moving on to high-intensity interval training to improve your maximum oxygen uptake and lactate threshold.

So, what does it mean for runners of different levels to focus on LSD training or interval training?

First, let's assume novice runners or those just starting to run. Neither LSD training nor interval training is suitable for them. Novice runners need to start running and be able to stick with it, rather than quitting after a few days.

Novice runners are advised to start with a combination of walking and running, gradually transitioning to running without rest, completing 3 kilometers, 5 kilometers, and eventually 10 kilometers in one go. During this process, they can develop the most basic cardiovascular endurance. If you can complete 8-10 kilometers, you are no longer a novice runner but an intermediate runner with a certain level of cardiovascular endurance.

After becoming an intermediate runner, how can you more quickly and effectively improve your cardiovascular endurance? You might think of extending your running distance and doing LSD training to further enhance your cardiovascular function.

For advanced runners who can complete half-marathons or full marathons, the thought of further improving their personal best (PB) naturally leads to interval training. This progression in training is valid, but in practice, scientific training shows that while intermediate runners benefit from more LSD training and advanced runners from more interval training, this is not the most effective approach.

On the contrary, intermediate runners should appropriately increase interval training, while advanced runners should not overemphasize speed-focused interval training. Instead, they should do more LSD training. This might surprise you, but let us explain why this approach works.

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Conclusion

For novice runners, it's too early to talk about LSD or interval training since they can't run far or fast enough. But for intermediate and advanced runners, relying on both LSD and interval training is essential for faster and more effective performance improvement. Intermediate runners are recommended to maintain LSD training while appropriately increasing interval training.

Advanced runners should not be overly obsessed with their average pace, which might feel fast. Instead, they should slow down and focus more on basic LSD training. When doing interval training, they should increase the speed. Training at a pace that is neither fast nor slow is not beneficial for advanced runners aiming to achieve a PB.

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