Speed endurance training is a great way to reduce fitness training levels without compromising performance, according to an expert at the University of Copenhagen.

In runners, speed endurance training maintains aerobic capacity and alters muscle specific mechanisms, says Jens Bangsbo, a professor at the department of exercise and sport.

A recent study published in the Journal of Applied Physiology saw Professor Bangsbo and co-workers demonstrate that reducing the volume of training by 25 per cent and introducing speed endurance training saw runners can improve both short and long-term performance.

And there is no reason why this technique could not also translate to other fitness training programmes, such as indoor rowing.

However, Mr Bangsbo advised that everyday runners needed a "base" before beginning speed endurance training, and noted that despite the reduction in training volume some of the runners involved in the study were struggling with muscle soreness during the last two weeks due to them using different muscle groups than usual.

He recommended that speed endurance training should be "implemented progressively" over a period of time covering months.