Effects of continuous, interval, and combined training methods on middle- and long-distance runners’ performance

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Introduction: Running performance is largely influenced by training methods, including Continuous, Interval, and combined training methods. However, which training method that best improves the performance has not been identified. Aim: This study was to investigate how training methods continuous, interval, and combined training affect distance running performance. Methods: A total of thirty (n=30) athletes from the Ethiopia Hotel Athletics Club were selected as subjects. The studies included trained runners without previous injuries. Interventions lasted at least 12 weeks, with participants allocated to Interval, Continuous or combined training groups. The athletes' performance was assessed through cooper 12 min run test, wall squat test and multiple sprint test using pre- and posttest interventions. MANOVA was performed using SPSS to determine the mean difference with 95% confidence intervals (CIS) between continuous, interval (CIS), and combined training, and the effect sizes were calculated. Results: All training methods significantly improved VO2max, strength endurance, and speed. Moreover, there was no significant difference between the interval and combined training during the VO2max test (MD = 0.2, P > 0.1). There was no significant difference between continuous and interval training during the posttests VO2max test. During the wall squat test, there was no significant difference between the training methods (p > 0.1). Moreover, there were no significant differences between the continuous and combined, training groups or between the interval and combined training groups at the level of the multiple sprint test (p = 1, MD = 0.53). However, there was a significant difference between the continuous and interval training groups on the multiple sprint test (P = 0.024, MD = -1.75), with an effect size was 0.356.Conclusion: Interval and combined training are better strategies than continuous training for improving athlete performance. Key words: Athletics, continuous, interval, combined training methods, performance