Training the Aerobic
Capacity of Distance
Runners: A Break From
Tradition
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Anthony Nicholas Turner, MSc, CSCS
London Sport Institute, Middlesex University, London, England
SUMMARY
AEROBIC CAPACITY IS
DETERMINED BY 3 FACTORS: (A)
MAXIMAL OXYGEN UPTAKE, (B)
LACTATE THRESHOLD (LT), AND
(C) RUNNING ECONOMY (RE),
AND EACH ONE SHOULD BE
TARGETED TO OPTIMIZE
DEVELOPMENT. IT APPEARS THAT
V_ O2MAX AND LT CAN BE ADAPTED
SIMULTANEOUSLY AND MAY BE
BEST TRAINED THROUGH
HIGH-INTENSITY INTERVALS.
RE MAY BE BEST DEVELOPED
THROUGH STRENGTH, POWER,
AND PLYOMETRICS TRAINING.
FINALLY, REPLACING ONE-THIRD
OF THE TOTAL ENDURANCE
TRAINING TIME WITH
GYM-BASED TRAINING APPEARS
MOST BENEFICIAL.
INTRODUCTION
t has been previously reported
I (6,11,14,22) that aerobic capacity
is determined by 3 factors, maximal
oxygen uptake (V_ O2max), lactate thresh-
old (LT), and running economy (RE), and
that a change in any of these variables
will affect performance. Therefore, for
sports that largely depend on this
component of fitness, knowledge of
how best to train aerobic capacity and
target its individual factors is essential.
The aim of this article, therefore, is to
briefly discuss the associated training
Copyright Ó National Strength and Conditioning Association
protocols (high-intensity interval, LT would also increase. Because the
strength and power, and volume LT identifies the onset of anaerobic
load training) and thus make recom- metabolism, it is thus considered re-
mendations based on the evidence sponsible for the %V_ O2max that can be
herein. sustained for an extended period and
therefore an important component of
aerobic performance.
HIGH-INTENSITY INTERVAL
TRAINING INCREASES V_ O2MAX Thus, it may be contended that higher
AND LACTATE THRESHOLD?
intensities elicit greater improvements
Although the most common method to
in V_ O2max than lower intensities
enhance aerobic capacity is often con-
(5,8,13,17,35), with intervals performed
sidered to be via long-distance running
at near-max intensity being the most
at a moderate intensity, this may not
effective (8). It may therefore be recom-
actually be most effective. For example,
mended that once athletes have un-
in a group of 55 moderately trained
dergone sufficient aerobic endurance
male subjects (averaging 25 years,
training (perhaps using the conventional
training 3 times/wk, and an average
continuous moderate-intensity pro-
V_ O2max of 58 mL/kg/min), Helgerud
tocols and whereby a V_ O2max .58
et al. (13) found that high-intensity
mL/kg/min has been achieved), they
endurance training is significantly more
should progress onto high-intensity in-
effective than moderate- and low-
terval training and possibly for purposes
intensity training in improving V_ O2max
of variation, alternate between the
(Table 1) and that intensity and volume
exampled 15 3 15 and 4 3 4 methods
of training are not interchangeable. This
described in Table 1. To the author’s
is in agreement with several other
knowledge, it is currently not known
studies (7,15), including those examin-
whether higher-intensity protocols
ing athletes with an already high
V_ O2max (13) and indeed with those
concluding that intensity of training
would elicit greater/faster improvements
than low-to-moderate-intensity pro-
grams in individuals commencing train-
cannot be compensated for by longer
ing from a V_ O2max ,58 mL/kg/min.
duration (28,34).
Interestingly, and in line with 3 other
studies (12,19,22), Helgerud et al. (13)
found no change in LT as a %V_ O2max KEY WORDS:
(although all groups significantly im- aerobic capacity; maximal oxygen
proved running velocity at LT by an uptake; lactate threshold; economy;
average of 9.6%) and thus concluded strength; power; plyometrics
that by virtue of increasing V_ O2max,
Strength and Conditioning Journal | www.nsca-lift.org 39
Training the Aerobic Capacity of Distance Runners

Table 1
Training systems used by Helgerud et al. (13) to enhance aerobic capacity
Pretraining Posttraining
Training V_ O2max V_ O2max
Training group Protocol intensity (mL/kg/min) (mL/kg/min)

Long slow Continuous run at 70% HRmax for 45 min Low 55.8 6 6.6 56.8 6 6.3
distance running
Lactate threshold Continuous run at LT (85% HRmax) for 24.25 min Moderate 59.6 6 7.6 60.8 6 7.1
(LT) running
15 3 15 interval 47 repetitions of 15-s intervals at 90–95% HRmax High 60.5 6 5.4 64.4 6 4.4,
running (15 3 15) with 15 s of active resting periods at warm-up 5.5%
velocity corresponding to 70% HRmax between increase*
4 3 4-min interval 4 3 4-min interval training at 90–95% HRmax with High 55.5 6 7.4 60.4 6 7.3,
running (4 3 4 min) 3 min of active resting periods at 70% HRmax 7.3%
between each interval increase*
*Significantly different from pre- to posttraining (p , 0.001).

HRmax = maximum heart rate.

STRENGTH AND POWER TRAINING
INCREASES RUNNING ECONOMY?
It is possible that increases in strength
may enhance aerobic endurance per-
formance by decreasing the relative
force (%max) applied during the
loading phases of ground contact
(23,26), thereby leading to a reduced
metabolic demand for the same force
output and creating a motor unit
reserve available for additional work
(26). In addition, because increases in
strength are often accompanied by
increases in power and rate of force
development (RFD) (1), there would
likely be an increase in blood flow (26)
and thus an enhancement of muscle
oxygenation and the exchange of
substrates/metabolites (20). This
may be explained by the fact that
fewer motor units will be recruited for
a given force output/work rate (26)
and because of increases in RFD,
thereby reducing contraction time.
This will then increase relaxation time
when oxygenation and substrate ex-
change occurs.
Therefore, given the proposed adapta-
tions brought about by strength and
power training, it is logical to assume
that it exerts its greatest influence on RE.
Indeed, this may be evidenced by the
study of Storen et al. (27), whereby well-
trained long-distance runners completed
a heavy strength training protocol for 8
weeks, after which time to exhaustion at
maximal aerobic speed increased by 72
seconds or 21.3%. This was despite no
changes in body weight, V_ O2max, LT
velocity, or LT as %V_ O2max. They
therefore attributed this to the noted
5% improvement in RE consequent to
the strength training intervention.
The strength and conditioning coach
should be cautioned against the com-
mon resistance training strategy of
shortening the rest interval between
sets and exercises under the assump-
tion that this will further enhance the
aerobic stimulus. In contrast (16,25), if
rest periods are too short (#30 sec-
onds), loading is likely to be compro-
mised, thereby diminishing gains in
strength, power, and RFD (26). In
addition, because one of the principal
adaptations responsible for these ben-
efits is an increase in the number (and
size) of type IIa fibers (with a concom-
itant decrease in the proportion of type
IIx), which have a high glycolytic
and oxidative potential and are rela-
tively fatigue resistant, a high load
($85% 1 repetition maximum [1RM])
is required.
Readers are recommended to the arti-
cle of Turner (30) for details pertaining
to volume load and exercise prescrip-
tion. Based on this article, Table 2
illustrates a sample of resistance train-
ing sessions that may be incorporated
within a periodized program. Essen-
tially, the program reflects current
approaches within strength and con-
ditioning, whereby power (and RFD)
must be trained to enhance sports
performance (because most motor
skills are force and time dependent).
As such, volume load stresses a quality
over quantity of repetitions (reps)
approach (i.e., low reps, high rest),
and the relevant exercises are ballistic
in nature, thus capable of high power
outputs and RFD. Furthermore, the
program recognizes the fundamental
relationship between maximum
strength and these variables (i.e.,
strength gains can increase both power
and RFD) and therefore looks to both
enhance and maintain strength
throughout all phases.
It is well understood that RE is sig-
nificantly influenced by muscle-tendon
stiffness (22,32,33), and within the
discipline of strength and conditioning,
it is largely acknowledged that this
‘‘stiffness’’ is best developed through

40 VOLUME 33 | NUMBER 2 | APRIL 2011

 Table 2
Two examples of strength sessions and 2 examples of power sessions based on the review of Turner (30)

Strength Strength Power Power

session 1 session 2 session 1 session 2

Squat snatch (4 3 2 at Squat clean and split jerk Squats (3 3 3 at 3RM–4RM* Front squats (3 3 3 at
variable loads)* (4 3 2 at variable loads)* 3RM–4RM)*
Dumbbell chest press Bent-over row (4 3 4 at 4RM) Power snatch from hang ! Power clean from hang
(4 3 4 at 4RM) power split snatch from hang (5 3 3 at variable loads)
(5 3 3 at variable loads)
Back squats (4 3 4 at 4RM) Front squat (4 3 4 at 4RM) Stiff leg deadlift or nordics Split jerk (5 3 3 at
(4 3 4 at 4RM) variable loads)
Nordics (4 3 4 at 4RM) Stiff leg deadlift (4 3 4 at 4RM)
*Used to develop/maintain technique and strength/power.

RM = repetition maximum; ! = progress to; (sets 3 repetitions at loading intensity).

plyometrics. Readers are directed to
the work of Turner and Jeffreys (31) for
details pertaining to this. Based on this
article, Table 3 illustrates a progression
of plyometric drills that should be
gradually and logically (i.e., when the
athlete is competent at the preceding
drill) added to the athlete’s resistance
training program. Essentially, these
drills help accommodate the athlete
to high landing forces and gradually
inhibit the Golgi tendon organ, which
is responsible for muscle compliance,
thus enhancing propulsion and econ-
omy. These drills will further enhance
the athlete’s RFD by mimicking the
short contraction times and ground
contact times produced while running.
VOLUME LOAD TRAINING: TOO
MUCH OF A GOOD THING?
It is important to note that strength,
power, and plyometric training should
not just simply be added to the existing
aerobic training schedule. For example,
Bastiaans et al. (3) and Paavolainen et al.
(21) replaced 37% of total aerobic
endurance training time with strength
training. This protocol was able to
preserve if not enhance the ability to
maintain high power outputs, at least for
short periods, and thus translate into
factors associated with enhanced aero-
bic endurance performance (based on
the 1-hour time trials) (26). Therefore,
these studies replaced some of the
aerobic endurance training with
strength training rather than simply
adding to it. It has been shown that
high volumes of training can produce
a large training stress, thus decreasing
the testosterone to cortisol ratio (4,9,10),
such that strength and aerobic endur-
ance gains are eventually compromised
(26). In summary, these reports also
contest the commonly held belief that
concurrent strength and aerobic training
compromises athletic development. Al-
though this may be true for strength and
power athletes, it can be noted that this
is not the case for aerobic athletes.
CONCLUSION
The aerobic capacity is determined by 3
factors: (a) V_ O2max, (b) LT, and (c) RE,
and each one should be targeted to
optimize aerobic development. It ap-
pears that V_ O2max and LT can be
adapted simultaneously and may be
best trained through high-intensity in-
tervals. Although RE is positively af-
fected by training years (18), proportion
of type I fibers (24,29) and anthropom-
etry (2), gains to this component can be
exacerbated through resistance training
emphasizing high-intensity compound
exercises (e.g., squats and deadlifts at
$85% 1RM) and high power/velocity
lifts (ballistic exercises). These should be

Table 3
Example plyometric drills that can be performed in the rest intervals of a resistance training program or as part of
a separate plyometrics-based session based on the review of Turner and Jeffreys (31)
Plyometric (SSC) and carryover drills
Lower-body SSC (1 3 3)
Ankling (1 repetition = ankling over 4 m) ! jump up to box (gradually increase the height) ! drop lands (gradually
increase the height) ! drop jumps (gradually increase the height) ! consecutive jumps (e.g., drop jump followed
by jump over 3 3 hurdles) ! lateral jumps ! single-leg variants of above
SSC = stretch-shortening cycle; ! = progress to; (sets 3 repetitions).

Strength and Conditioning Journal | www.nsca-lift.org 41

Training the Aerobic Capacity of Distance Runners
further supplemented with drills that
enhance the stretch-shortening mecha-
nism (i.e., plyometrics), thus facilitating
additional improvements in stride pro-
pulsion and economy.
Anthony
Nicholas
Turner is
a strength and
conditioning coach
and a program
leader for the MSc
in Strength and
Conditioning at the London Sport
Institute, Middlesex University, London,
United Kingdom.
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