For many endurance athletes it is that time of year again when the spanner comes out to remove the tracks spikes to replace them with the longer studs in preparation for the new cross-country season. The allure of the country conjures up irrepressible images of Vaseline on legs and of course the challenge of trekking up muddied hills. This being said it is downhill running over the country which needs to be taken just as seriously as uphill drags according to national cross-country team manager Eamonn Martin
This article, by Dr. Matt Long & Jamie French, provides a brief overview of the physiological underpinnings which signify 'aerobic power' and sign posts the kinds of activities that can be done to improve aerobic capability within athletes. 'Aerobic power' is synonymous with the notion of 'V02 max'.
Dr. Matt Long argues that in order for British middle distance and endurance running to move forwards, much can be learnt by looking back at some older established ideas and evaluating them in the context of coaching today.
Your workout should include both aerobic and anaerobic training, as each allows you to build endurance in different ways. The goal is to increase your VO2 max and lactate threshold, giving you the ability to perform at a high level for a lengthy period.