REF-802 · Paavolainen et al., 1999 · Journal of Applied Physiology, Vol. · Paper · PubMed

Explosive-Strength Training Improves 5-km Running Time by Improving Running Economy and Muscle Power

Blimited evidenceMeasured on trained to highly trained athletesWritten before October 2026, being re-checked

Ten endurance athletes replaced 32% of their training with explosive-type strength training for 9 weeks while eight controls replaced 3%, with total training volume the same in both groups.

The explosive group improved 5-km time-trial time, running economy and maximal velocity in a maximal anaerobic running test (VMART), and increased 20-m sprint speed and a five-jump test; the controls did not improve those, lost sprint and jump performance, and increased VO2max, which did not change in the explosive group.

Across both groups, changes in 5-km velocity correlated with changes in running economy (r = -0.54) and VMART (r = 0.55). The authors conclude that the 5-km gain came from neuromuscular improvements transferred into VMART and economy, without a change in VO2max.

Participants

n=18 well-trained endurance athletes (abstract: "10 experimental (E) and 8 control (C) endurance athletes"). Sport, sex and age are not given in the abstract.

Protocol

Duration: 9 weeks of simultaneous explosive-strength and endurance training.
Total training volume kept the same in both groups; 32% of training in E and 3% in C was replaced by explosive-type strength training.
Track tests: 5-km time trial (5K), running economy (RE), maximal 20-m speed (V20 m), five-jump test (5J).
Treadmill: maximal anaerobic running test (MART) for maximal velocity (VMART), and a maximal aerobic test for VO2max.
The content of the explosive programme (exercises, loads, jumps) is not described in the abstract.

Key Results

E: 5K time, RE and VMART improved (P < 0.05); C: no changes.
V20 m and 5J increased in E (P < 0.01) and decreased in C (P < 0.05).
VO2max increased in C (P < 0.05); no change in E.
Pooled data: changes in 5K velocity correlated with changes in RE (O2 uptake, r = -0.54) and VMART (r = 0.55), P < 0.05.
The abstract gives no size for the 5K improvement or any other change.

Practical Application

In well-trained endurance athletes (10 experimental, 8 control), replacing 32% of training with explosive-strength training for 9 weeks, total volume unchanged, improved 5-km time, running economy and maximal anaerobic running speed, while controls did not improve and only their VO2max rose; changes in 5-km speed tracked changes in economy (r = -0.54) and anaerobic speed (r = 0.55). To "can explosive-strength work make me faster over 5 km without a bigger engine?": yes, in this trial, through economy and neuromuscular power rather than VO2max.
Do not quote seconds or percentages from this entry: the abstract reports none.
Inference, not tested here: a third of training swapped for explosive work is a large dose that also removed running; the controls' VO2max rose while the explosive group's did not, so the swap had a cost the 5-km result outweighed here but that a runner with a low aerobic base may not afford.
Not from this paper; the base's own practice: add explosive and plyometric work on top of a strength base rather than replacing a third of running (SYNTH-45, SYNTH-44).

Limitations

n=18 (10 vs 8); randomisation, sport, sex and age are not in the abstract.
The explosive group replaced a much larger share of training than the controls, so less endurance running and more explosive work change together.
The exercises and loads of the explosive programme are not described in the abstract; no magnitudes are reported.
Written from the abstract and record metadata only (full text not read).
How this entry was checked and changed
Why this level

parallel controlled trial, n=18 (10 vs 8); randomisation not stated in the abstract

Content correction 2026-09-27
2026-10-01: independent check against the abstract — wording brought back to what the abstract states.