This study will examine the effects of two 8-week endurance training programs on 5-km running performance in recreational runners. Participants will be randomly assigned to a lactate threshold training group, a pyramidal-to-polarized endurance training group, or a control group that maintains usual physical activity without receiving the study training program.
Before and after the intervention, participants will complete assessments of 5-km running performance, aerobic fitness, lactate threshold, running economy, blood lactate responses, and brain activity recorded before and after maximal exercise. The study will compare changes among the three groups and examine whether physiological and post-exercise neural responses are associated with improvements in running performance.
The main purpose is to determine whether the two training programs produce different improvements in 5-km running performance and to better understand the physiological and neural adaptations associated with endurance training in recreational runners.