My track and field training last year was very speed oriented. We would have speed workouts 3-4 days a week. Speed training would range from 200-400 repeats to 400-800 repeats. Sometimes my coach would fit in a hill workout where we would run up a hill that was about 400m to the top. We would do variations with the distance up (i.e. starting from half way up; starting from 3/4 up). We would also have a day where we would run a 3 mile course.
I heard today that the 800 is 60/40 anaerobic aerobic, the 1600 80/20, and the 3200 85/15.
Based on that claim, I am doing nowhere near what I should be doing in regards to aerobic workouts. I already knew this prior to the claim, so I have been doing my own workouts. My workouts have been running 7 miles a day. I split the runs into 2 separate runs (morning/night). I alternate between 3 mile and 4 mile for each session. I have .5 mile warm up/cool down. The rest of the run is at 6:15 pace.
I plan on running 4 miles every morning even during the actual track season. I will continue to listen to my coach, and do whatever he gives me as a workout. My question is will this build up my aerobic capacity like I intend? Is there a more efficient solution?