The Road To Aerobic Improvement

The road to improvement, like any journey begins with your first steps.  And it really happens by examining your last few steps. You have to know where you are to know what you have to do next to improve. Slow, gentle beginnings and graduated additions to that will get you in shape and prepared to do more so that you can  become the best you are capable of at that moment.

This post is for Jason who asked about improving Max VO2.

So, in following the road to improving your aerobic capacity. It does depend on what shape you are in when you start. Simplifying things just a bit: For some, exercising at 65%-85% of your maximum heart rate for 30 – 40 minutes is a good place to start. And if you need to build up to that.

For others interval work will be helpful. Mile repeats, 800’s, 400’s, 200’s all have a role to play. Fartlek or hills should likely come before the interval work. The aerobic distance running build up for competitive runners, even those doing 10Ks, will include runs of 10-12 or more miles. But of course everything depends on your goals and the distance you plan to compete at.

Getting out of your comfort zone, and avoiding injury while doing so are the two most important components to raising your VO2 max to the highest level it can be for you. The goal is also to improve your ability to expand your aerobic limits so that you can run faster and longer before reaching your lactate threshold and running in an anaerobic zone.

Generalized, a tad over simplified, and quickly written down and with great respect to the grand daddy of all coaches, Arthur Lydiard. Here is the outline of a plan ( perhaps clearer than macrocycles and microcycles). And for those looking to excel, a personal coach may be extremely helpful.

Outline Of The Road To Improvement

First phase -Long Distance build up

Second phase – Fartlek, Hills (preparation for intervals)

Third phase – Intervals, Lactate Threshold Runs

Fourth phase – Specialty runs for your distance
- over distance for shorter/mid distance track runs (= other speedwork)
- long runs for the marathon, with appropriate rest between long runs (and Yasso 800’s)

Fifth phase – taper for race or race season