Optimising high-intensity treadmill training using the running speed at maximal O2 uptake and the time for which this can be maintained

The aim of this study was to compare the effects of two high-intensity, treadmill interval-training programs on 3000-m and 5000-m running performance. Maximal oxygen uptake (VO2max), the running speed associated with VO2max (νVO2max), the time for which ν̇VO2max can be maintained (Tmax), running economy (RE), ventilatory threshold (VT) and 3000-m and 5000-m running times were determined in 27 well-trained runners. Subjects were then randomly assigned to three groups; (1) 60% Tmax, (2) 70% Tmax and (3) control. Subjects in the control group continued their normal training and subjects in the two Tmax groups undertook a 4-week treadmill interval-training program with the intensity set at νVO2max and the interval duration at the assigned Tmax. These subjects completed two interval-training sessions per week (60% Tmax = six intervals/session, 70% Tmax group = five intervals/session). Subjects were re-tested on all parameters at the completion of the training program. There was a significant improvement between pre- and post-training values in 3000-m time trial (TT) performance in the 60% Tmax group compared to the 70% Tmax and control groups [mean (SE); 60% Tmax = 17.6 (3.5) s, 70% Tmax = 6.3 (4.2) s, control = 0.5 (7.7) s]. There was no significant effect of the training program on 5000-m TT performance [60% Tmax = 25.8 (13.8) s, 70% Tmax = 3.7 (11.6) s, control = 9.9 (13.1) s]. Although there were no significant improvements in VO2max, νVO2max and RE between groups, changes in VO2max and RE were significantly correlated with the improvement in the 3000-m TT. Furthermore, VT and Tmax were significantly higher in the 60% Tmax group post- compared to pre-training. In conclusion, 3000-m running performance can be significantly improved in a group of well-trained runners, using a 4-week treadmill interval training program at νVO2max with interval durations of 60% Tmax.