The effects of maximum steady state pace training on running performance

Area of Science:

• Exercise Physiology
• Sports Science
• Running Performance

Background:

• Maximum steady-state (MSS) pace is a critical determinant of endurance performance.
• Understanding the physiological adaptations to MSS pace training is essential for optimizing athletic development.

Purpose of the Study:

• To evaluate the effects of a 7-week running program at maximum steady-state (MSS) pace on physiological parameters and running performance in male runners.
• To determine the relationship between MSS pace and improvements in maximal aerobic power, anaerobic power, and race times.

Main Methods:

• 12 male runners underwent a 7-week training program at their individual MSS pace.
• Measurements included VO2 max, anaerobic power (AP max), submaximal heart rate (HRsub), and performance times for 15m, 600m, 3.22km, and 10km.
• MSS pace was determined weekly using a regression equation based on 3.22km runs.

Main Results:

• MSS training increased mean MSS pace by 11.3%.
• Significant improvements were observed in absolute and relative VO2 max and AP max.
• Performance times decreased across all measured distances (1.8% to 12.1%), with the largest improvements in longer distances.
• Resting and submaximal heart rates decreased.

Conclusions:

• Training at maximum steady-state (MSS) pace is an effective strategy for enhancing both maximal aerobic and anaerobic power in runners.
• MSS training leads to significant improvements in running performance for short- and middle-distance events.
• Pre-training running performance can predict the extent of improvement resulting from MSS pace training.