What would be considered a good example of special endurance training?

Special endurance training focuses on developing the body's ability to perform at high intensities over specific durations, which is crucial for athletes competing in sports that require sustained efforts. Performing intervals of high-intensity sprints exemplifies special endurance training as it involves alternating periods of maximum effort with rest or lower intensity, leading to adaptations in both aerobic and anaerobic systems. This type of training enhances not only speed but also the ability to recover quickly, making it relevant for athletes who need to maintain performance during bursts of activity.

In contrast, running a marathon is primarily a test of aerobic endurance, while lifting weights for several repetitions typically emphasizes strength or hypertrophy rather than endurance. Participating in a 5K race, although it does involve running endurance, is not specifically designed to develop the unique energy systems and recovery abilities needed for high-intensity efforts. Hence, the choice of high-intensity sprints stands out as the most appropriate example of special endurance training.