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Endurance must be developed first, for without it most other types of training cannot be repeated enough to develop the other components of fitness. The amount of this emphasis depends on the event, with the speed events requiring considerably less endurance training.
Endurance can be aerobic or muscular. The most common method of developing aerobic endurance is with steady-state running for a length of time on a regular basis. it should be fast enough to raise the pulse to the 130- to 150- BPM range and should be maintained for at least 20 to 20 minutes. Muscular endurance is developed by many repetitions of low-resistance exercises. Circuit training can be used to combine the two types of endurance. Endurance training should not overwhelm the need for specific speed.
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