Effects of Two Endurance Training Programs on 5-km Running Performance in Recreational Runners

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.

Inclusion Criteria: * Men and women aged \[18-30\] years. * Recreational runners with regular running or endurance-training experience for at least \[6 months\]. * Currently completing running training at least \[2-3 times per week\]. * Able to complete a continuous 5-km run. * Willing and able to complete the 8-week training intervention and all study assessments. * Able to understand the study procedures and provide written informed consent. Exclusion Criteria: * Current cardiovascular, respiratory, metabolic, neurological, or other medical conditions that may contraindicate maximal exercise or endurance training. * Current musculoskeletal injury or pain that limits running or participation in maximal exercise testing. * History of loss of consciousness, epilepsy, severe head injury, or other neurological conditions that may affect electroencephalographic recordings. * Use of medications or substances known to substantially affect cardiovascular, metabolic, or central nervous system responses to exercise. * Participation in another structured exercise intervention or clinical study during the study period. * Inability or unwillingness to comply with the assigned training program, testing procedures, or study requirements. * Any other condition judged by the investigators to make participation unsafe or to substantially affect the validity of the study outcomes.