- continuous Methods: are based on the achievement of a sustained effort over an extended period of time with low or medium intensity. No breaks are allowed, and also try not exist significant rhythm changes.
- interval method: the work system is the partition of the effort in several other submaximal intensity interspersed with recovery breaks also contribute to the adaptation of the organism.
- Cross-Walk: is to combine in a natural environment, in an unsystematic manner, gait , running, gymnastic exercise and play.
- continuous Carrera: Carrera low intensity in nature and level terrain without stopping.
- DURATION: 30 min. A 1 ½ hours.
- PAUSE: Without pause
- PRESSES: In balance during the race from 140 to 150 ppm
- PROGRESSION : First in volume and then intensity.
- Farletk Swedish (soft): is a racing game or broken rhythm. With progression and acceleration all in the race and without breaks.
- DURATION: 30 min. to 60 min.
- PAUSE: Without pause
- PRESSES: During the continuous run from 140 to 150 ppm
progressions or accelerations in the 160 to 170 ppm
- Interval - training : Racing games interspersed with active breaks and yielding.
lower body musculature.
- PROGRESSION : intensity and volume in that order.
- REPS : Increase
- INTERVAL: Decrease
- INTENSITY : Increase
- Ritmo - Resistance: is a race where there remains a perception of rhythm, this system is able to acquire or Organic endurance, but not as a specialty for sprinters and distance runners each other for half. Is to maintain a steady pace during the race where the threshold of the contribution-expenditure ranges between 160 - 170 ppm
- Slopes: Using the terrain feature that gives the name and participating in most of the characteristics of interval method, the slopes are a training system somewhere between aerobic and anaerobic endurance.
- Circuit training: is the only system of resistance training that uses mainly the race. Is to have space around a variable number of slugs that each individual must go.
garrido 
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