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Interval Training
Interval training allows the athlete to work close to their aerobic limit (VO2max) for a longer duration compared to a continuous type session. Short bouts of 3-5 minutes at an intensity close to VO2max are interspersed by periods of active recovery. Work to rest ratio should be 1:1 so a 3 minute run should be followed by 3 minutes of rest (8).

Because this type of aerobic endurance training is very demanding, sessions should be limited both in duration and in frequency each week. Duration is usually 30-45 minutes and frequency is one or two sessions per week, with ample rest days between. Below is a sample program for a 10k runner:

Sample 10K Training Plan
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Rest 10 x 0.5km 10km run (easy) Long Slow Distance Run (45 min) 5 x 1km Long Slow Distance Run (45 min) Fartlek Run (45 min)
Taking the time for each 0.5km interval, allocate the same amount of time for the rest periods between. Rest should be in the form of active recovery such as brisk walking or very light jogging. Click here for more on interval training

Repetition Training
This is the most intense form of aerobic endurance training. Performed at a pace greater than VO2max it places a high demand on the anaerobic energy systems. Work intervals are usually only 60-90 seconds separated by rest intervals of 5 minutes or more. Typically work to rest ratio is 1:5 (8). Repetition training helps to improve running speed, running economy and builds a greater tolerance to lactic acid. Endurance athletes often use repetition training to help in the final kick of a race. Due to the high intensity nature, only one session per week is required.

Fartlek training combines some or all of the above aerobic endurance training techniques. A long slow run/cycle (at about 70% VO2max) form the foundation of the session and is combined with short bursts of higher intensity work. There is no set format for a Fartlek session although there are some standard sessions that have been developed by coaches over the years. Fartlek endurance training will improve VO2max, exercise economy and lactate threshold. It also adds a nice change of pace to the more monotonous steady-state training. The table below outlines a sample program for an amateur Cross Country Runner:

http://www.sport-fitness-advisor.com/fartlek-training.html