Long Slow Distance Training in Novice Marathoners

The purpose of this study was to determine the physiological and performance effects of two frequencies and volumes of long slow distance (LSD) training in novice male and female marathoners. Subjects (N = 51) were healthy college students who had not previously run a marathon. They were matched on peak oxygen consumption (VO2peak) into a 6 d.wk-1 (G6) or a 4 d.wk-1 (G4) training group. Both groups trained at 60% to 75% of the heart rate reserve for 15 weeks but G4 trained with 20% less total volume. All groups responded similarly to the training by decreasing percent body fat and maximum heart rate and by increasing fat free mass and VO2peak. All groups significantly decreased the oxygen (O2) cost, lactate level, and heart rate at a submaximal running speed. Within the same gender, performance in the marathon was not different between groups. It was concluded that both training programs prepared subjects equally well to run a marathon.