Continuous method of endurance development: In this training method exercise is done for long duration without giving any break or pause in between the exercises. In these types of exercises or activities duration of work is more and intensity is less. For example, cross country runs. The continuous method is divided into:
(a) Slow continuous method: In slow continuous method the athlete exercises at a slow pace without any break or pause for very long duration. Marathon and cross country runs are typical examples of continuous method. The heart rate ranges between 140 and 160 beats per minute. The duration of exercise should not be less than 30 minutes and may last upto 2 hours or even more. The activities involved are running, walking, cycling, etc. This type of training aids the runner in preparing himself/herself for actual competition.
(b) Fast continuous method: In fast continuous method, the work is done at faster speed without changing the pace for long without any pause or break in-between the exercise. The duration of work should not be less than 20 minutes for well trained athletes. Heart rate ranges from 160 to 180 beats per minute. As the nature of activity is fast, intensity is high so anaerobic is more strenuous and exhaustive. Fast pace method is very effective for improving the VO2 maximum.
(c) Varied pace method: This method involves change of pace. In this method sportsmen start with fast continuous method then switch on to slow continuous method. Tire heart beat is maintained between 140 and 180 beats per minute. It is also beneficial for improving both aerobic and anaerobic capacity. The total duration ranges from 15 minutes to 1 hour.
