i am wondering how to effectively increase aerobic strength. i know many people have a problem when moving up in distance and i am no exception. i find that i have pretty decent sprint speed, ok long sprint speed, and moderate shorter MD speed once i move up in distance i am severely slower than my shorter times will indicate.
my prs going through most distances are:
11.71 for 100m
52.9 for 400m
1:10.6 for 500m
1:27.0 for 600m
2:00.8 for 800m
2:43 for 1000m
4:25 for 1500m
i have run the 100, 400, 500, 800 and 1500 all this year (january for the 500, feb for 800, april for the 400 and 1500).
i dont have enough sprinting capabilities to compete in the 100 or 200, my 400 is decent but i dont see why with a 11.7 i cant run a 50.0. this shouldnt take too much aerobic strength like it would to run a fast 800 compared to a 400.
during june-september i averaged 60-65mpw, dropped down during track and averaged about 40mpw with some 50+ and some 30. we do a lot of speed work, 8x200 with 90sec rest, 4x400 with 60sec rest, 8x300 with 90sec rest.
what kinds of running should i do during the summer, since it is too late to really change much by the time conferences roll around, in preparation for xc with track in mind. I am a MD runner and just do xc for base work.
my 8k is 28:55, 10k is 36:50.