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Five training sessions improves 3000 meter running performance.

A Riiser1, S Ripe, E Aadland

  • 1Faculty of Teacher Education and Sports, Sogn og Fjordane University College, Sogndal, Norway - amund.riiser@gmail.com.

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Summary

Two weeks of endurance training significantly improved 3000-meter running performance in military recruits. Slower runners experienced the most substantial gains in their running speed.

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Area of Science:

  • Exercise Physiology
  • Sports Science
  • Military Fitness

Background:

  • Endurance training is crucial for military personnel.
  • Optimizing 3000-meter running performance is a key fitness indicator.
  • Understanding training adaptations can enhance military readiness.

Purpose of the Study:

  • To evaluate the impact of a two-week endurance training program on 3000-meter running performance.
  • To assess the correlation between baseline running ability and performance improvements.
  • To compare different endurance training modalities.

Main Methods:

  • 36 military recruits were divided into a training group (N.=28) and a control group.
  • The training group was further split into three sub-groups: 3000m test race, high-intensity interval training, and continuous training.
  • Training interventions were conducted five times over a two-week period.

Main Results:

  • The training group demonstrated a significant 6% improvement (50 seconds) in 3000-meter running performance compared to the control group (P=0.003).
  • All training sub-groups showed performance enhancements ranging from 4% to 8% (37-73 seconds) versus the control group (P<0.037).
  • A strong inverse relationship was observed between initial running performance and the degree of improvement (ρ=-0.65, P<0.001).

Conclusions:

  • A short-term, five-session endurance training regimen effectively enhances 3000-meter running performance.
  • Individuals with slower baseline running speeds achieved the most significant improvements.
  • The findings suggest tailored training approaches can optimize performance gains in military populations.