Training essentials and programme design for endurance running

Price:R1500 R750

Learn how to design training programmes for endurance runners as well as key concepts behind endurance training such as exercise physiology, periodisation, VO2 max, and taper.

Course Description

This course is for the recreational to elite endurance runner, running coach, health professional, and student who wants to learn how to design training programmes to maximise performance and reduce the risk of injury. We begin by teaching you the core training principles and methods that are key to writing the best training programmes. We then provide an applicable exercise physiology overview of the cardiovascular and respiratory systems and how they respond to exercise training

Next, we dive into the exciting and much talked about issues of lactate threshold, running economy, VO2 max, taper, altitude training, and how to evaluate an athlete. We provide video demonstrations for: how to conduct a VO2 max test on a treadmill; nine resistance training exercises to benefit endurance runners as well as sample sets and repetitions to perform; specific quality run workouts; and an interview with renowned coach and sport scientist, Professor Andrew Bosch. We provide nine sample run training programmes at the beginners, intermediate, and advanced levels for the 10-km, 21-km, and marathon distances. The course is broken down into six organised modules that you can work through at your own pace. Join the professionals at the Sports Science Institute of South Africa for an educational, fun, and practical course from the comfort of your own home!

What will I learn?

  • Module 1: 12 Training Principals and Methods of Assessment
  • Module 2: Exercise Physiology
  • Module 3: Factors Related to Endurance Performance
  • Module 4: Special Issues Related to Endurance Performance
  • Module 5: Designing Training Programmes
  • Module 6: Sample Training Programmes

Through your studies of the 6 modules you will focus on…

  • The scientific principles behind writing training programmes; learn how to build your own.
  • Watch video demonstrations on the best resistance training exercises for endurance runners, access word documents and receive recommended sets and repetitions.
  • Understanding the concepts of lactate threshold, running economy, and VO2 max and see the protocol for how to test these key variables.
  • The sample surveys that coaches can use to evaluate athletes as well as medical screening forms based on the American College of Sports Medicine guidelines.
  • Understanding how sport scientists categorise endurance athletes into beginner, intermediate, or advanced.
  • Learning about altitude training and how to use it to maximise your performance.
  • Learning the science behind taper and how to create the one that will maximise your performance the most.

Will I be assessed?

Each module will have four multiple choice questions. Students will have unlimited attempts to answer these questions. A certificate of completion will be issued once all of the assessments have been completed.

Is this course for me?

This course is for you if you are …

  • A recreational runner who is looking for scientifically designed training programmes to optimise performance and decrease the risk of injury.
  • A running coach who wants to understand exercise physiology & training principles and methods behind programme design.
  • A fitness professional who wants to train endurance runners.
  • A student who wants to learn about exercise physiology & the training principles and methods behind endurance running.
  • An advanced and/or elite athlete who wants to understand the science behind their training.

If you want to learn how to design training programmes to maximise performance and reduce the risk of injury or how to incorporate a series of fitness components into a training plan, then you will benefit from this course.

Can I do this course?

No previous experience and knowledge is required. However, if the learner is familiar with endurance sports- particularly running- they will benefit more from the course.


Dr Mike Posthumus - Sports Scientists

Head of the High Performance Centre and CEO of the SSISA Academy at the Sports Science Institute of South Africa, Senior Cycling Coach through Science2Sport and Senior Researcher through the Division of Exercise Science and Sports Medicine within the University of Cape Town.

David Leith - Biokineticist

MSc in biokinetics with a special interest in strength & conditioning for runners. Being a runner himself, David understands the discipline inside and out, making him a master at the discipline of running.

Rebecca Johansson - Exercise Physiologist

Rebecca holds a Master's degree in exercise physiology from the University of Wisconsin, and is currently a PhD student in exercise science at the University of Cape Town. She specialises in programme design for runners, swimmers, and triathletes and monitoring training load in athletes.

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