A Different Ingredient for Endurance Training

Watch highlights from a neural session above.

By: Jeff Boelé

As an endurance coach or distance runner, have you considered replacing a training session with elements that resemble a sprint workout? I would like to present a concept that may seem unconventional but could enhance performance. Speed/power athletes often use explosive or maximum effort training modalities. A way to classify this type of training is to call it neuromuscular or neural because the primary driver to accomplish the work is related to the Central Nervous System (CNS).

This is contrasted with metabolic based activities, insinuating that a fuel must be metabolized to complete the activity. Just about everything that one can think of in relation to traditional endurance training falls in this category: long runs, easy runs, tempo runs, even 400 meter repeats.

This idea isn’t new and some of the concepts have received press and gained traction over the last few years. I aim to clarify this concept and suggest ways to regularly incorporate it into training.

A rudimentary way to classify an activity as neural is to consider INTENSITY and COORDINATION. The higher the intensity and greater coordination required, the higher the CNS demand. Thus a 50 meter all out sprint is neuromuscular in nature and an easy 30 minute run would be more metabolic. But having just two broad categories doesn’t really encompass training units accurately. All movements have neuromuscular activity, but we want to think in terms of higher or high CNS demand for our purposes.

With the two examples given (sprint vs. easy run), think of a spectrum, a sprint falls to the CNS side, while an easy run goes to the metabolic side.

The goal is to group similar types of training units for optimal training effect (sprinting/jumping vs. easy run/body weight exercises).

What Kind of Activities Make Up Neural Training?

For the most part, neural activities fall into one of a few categories: Sprint training, multi jumps, multi throws and weight training.

Sprint Training – The most specific component. For a distance runner, I would suggest sprint lengths ranging from 40-150 meters. These runs should be completed at near 100% effort, with large amounts of recovery, 90 seconds to 10+ minutes depending on run distance.

Multi Jumps – Various jump routines that are explosive in nature. These can also vary in complexity.

Multi Throws – Resisted throws done with a medicine ball, shot put or even a heavy rock. Like the jumps, these are explosive in their execution.

Weight Training – Olympic lifts and traditional lifts (squat variations, deadlift variations, upper body presses, etc). Adding resistance is an easy way to manipulate the intensity of an exercise, therefore weight training can be a high demand CNS activity. 

This requires adhering to certain protocols with sets, reps and weight. While these numbers will vary, suffice to say that the common distance running practice of low weight and high reps is NOT what you are after here.

Why Should I Do This?

Because of the intensity and coordination required for neural training exercises, more muscle fibers are recruited when compared to distance running. With more fibers available to do work, you may be able to increase your ability at a certain task. An example might be “kicking” at the end of a race. Going faster involves putting more force into the ground with each step. If more muscle fibers are trained to do this, they are readily available when more speed is needed.

Additionally, many neuromuscular exercises employ large ranges of motions and high intensities. The combination of these two things allows for a varied stimulus on muscles. Stressing the body in these different ways can help prevent overuse injuries commonly associated with repetitive movements.

What a Session Looks Like

Here are example sessions applying the different components. 

It is important to note that the exercise selection and protocols for each component can and should vary at different times of the year.

A full session can range from 1:30 – 2 hours.

A warmup session can take 30-40 minutes.

Full Session:

Dynamic Warm Up

Sprint Training: 8-10 x 40M, rest – 2:00-2:30

Multi Jump Circuit: x 10 seconds for each exercise with 20 seconds rest in between

Weights: Split Jerk | Back Squat | Russian Twist (barbell) | Bench Press

Multi Throw Circuit: x 3-5 throws each

Neural Warm Up:

Dynamic Warm Up

Multi Throw Circuit: x 5 throws each

Sprint Training: 5 x 40M, rest – 2:00

How to Incorporate Neural Training

Given their nonspecific nature, neural sessions must be balanced with traditional endurance training. A full session every 7-14 days during preseason and early 

racing season is advisable. If opting for every 14 days, a neural warm up can be employed during the “off” week.  

Neural warmups work well later in the season as key races approach and full neural sessions are phased out in favor of more specific endurance work.

For placement during a weekly cycle, the best time to do a neural session is when you are most rested. Muscle fatigue from a long run or a hard workout can diminish fiber recruitment ability, so finding the right day will allow for maximum benefits.

In this example, Thursday would be the ideal place for a neural session as this allows for 48 hours of recovery after the Tuesday workout. A Full Neural session would replace the easy run or a neural warm up could be done before the easy run.

Sunday – Long

Monday – Easy

Tuesday – Workout

Wednesday – Easy

Thursday – Easy

Friday – Workout

Saturday – Off

One Final Note

It is a fairly safe bet to expect soreness in the days following this kind of session. Therefore, start with one

or two components and gradually add more. 

Starting with a dynamic warm up and multi throw is one strategy. Once these are completed without lingering soreness, progress to the neural warm up, adding in the sprint component. Eventually when that becomes comfortable, you can try a full session.