Long runs fall into a training category we term “long, slow distance” (LSD) and are solely aerobic in nature. This type of aerobic training has the following benefits and drawbacks:
| Benefits | Drawbacks |
| Increases cardiovascular function | Decreases muscle mass |
| Better fat utilization | Decreases strength |
| Decreases power | |
| Decreases speed | |
| Decreases anaerobic capacity | |
| Decreases testosterone levels |
The many limitations of LSD training easily overpower the limited benefits. It is our contention that limiting an athlete’s exposure to LSD training will allow him or her to not only remain functionally competent and competitive in aerobic endurance pursuits, but also to dominate in all areas of fitness.
Our program requires just six to eight hours each week to compete at Ultra distances.