Aerobic Deficiency

By Mike Arenberg
In a unique a group of renowned distance minds got together for dinner in Alamosa, CO in 1997 and discussed, among many topics, the current state of American distance running. Sitting at the table were Dr. Yilma Berta, Ethiopian national distance coach; Dr. Joe I. Vigil, one of Americas finest distance coaches; and Joe Newton, coach of one of the most successful high school distance running programs in the country. The fourth member at the table was a young, quiet, taking-it-all-in distance coach in the making—yours truly.

When I got home from the dinner, I sat down all excited about what I had heard that night. It was the most amazing evening for a young coach to be a part of. Recently, I came across the notes from that evening while searching through folders of information I thought I had lost. During the discussion, many factors were given for the poor state of American distance running on the international level—some social, some psychological and some physiological. It was agreed by all that too many American distance coaches and periodicals were preoccupied with speed work. The term “aerobic deficiency syndrome” had been used to describe the issue.

I still see this today at all levels of competition and training. I see 4–5 hour marathoners talking about speed work. I see triathlete’s who run train maybe 4–5 days per week dedicating two of them to speed work. There is a time and place for adding some more intensive training sessions, but what I see as the biggest mistake is not allowing or planning enough time to fully develop the aerobic system. The physiological importance is this: Aerobic energy production is the exclusive responsibility of the mitochondria. Muscle biopsy studies have shown that there are two major changes associated with mitochondrial energy production following a long cycle of endurance training: an increase in the number and the size of the mitochondria. Research has shown a progressive weekly increase of approximately 5% in the number of muscle mitochondria over a 27- week (6½ months) period of endurance training. At the same time the average size of the mitochondria increased. These steady but gradual changes in mitochondria are mirrored by other changes in muscle structure and function that together indicate that the structural improvements associated with endurance training may take months and perhaps years to fully develop. Bottom line: It takes time, and you have to dedicate a considerable period to fully develop your aerobic fitness level.

Periodization is a term often heard and read about when talking about training. Simply put, it’s way of planning that allows one to focus on specific components. Periodization is an intelligent and organized plan of training over a period of time. It has two purposes: 1) allow athletes to reach their potential and 2) guarantee that peak performance is achieved at the right time. Periodization is not only for competitive athletes. Individuals who are in training for fitness can also benefit by employing the training factors of intensity, frequency and duration in the correct amounts at the correct times.

So triathletes and runners hoping to improve their performance should think about dedicating a specific cycle to the development of their aerobic physiology, or what is commonly called base training. At the high school and collegiate level, runners preparing for the fall cross-country season commit their entire summer to base training. Coach Newton’s York High School is one of the most successful high school cross country programs in the United States with eight state titles. It’ is no surprise that they run more miles in the summer than any other team. They create a strong base to build on for their fall season. At the college level, coach Vigil’s Adams state team won 16 NCAA Division II cross country titles. Their summer program is based on building a strong aerobic base. Both of these successful programs have a period of training 3 months long that focuses solely on building aerobic fitness. It’s the speed work following a good base that builds personal bests and it’s how championships are won.

Many experts agree that you only need 6-8 weeks intensive (faster) training on top of a solid endurance base to reach your peak. Author Tim Noakes cites many authorities for this finding, including some well-known marathoners (such as Derek Clayton and Ron Hill) and coaches (e.g., Lydiard, Martin and Coe, Daniels, Vigil and, of course, Noakes himself). There are also scientific studies that demonstrate dramatic large improvements in performance are achieved dramatically by adding as few as six to eight sessions of high-intensity interval training over as little as 3–4 weeks. The famous New Zealand coach Arthur Lydiard was the first to recognize this and said, “You will gain more by increasing duration rather than intensity.” One of his athletes, Peter Snell, is a great example of this laying down a good base with a long period of aerobic training. Snell completed what Lydiard called a cycle of “standard marathon preparation,” then did 2 ½ weeks of speed work and ran a mile in 4:01. After 5 more weeks of speed work he ran a world record for the mile (3:54.4) and 800 (1:44.3). Lydiard was correct when he claimed that although most or all of the 800m runners Snell whipped to win the 1960 Olympic title were faster than he, he was the only one trained to be capable of a respectable marathon performance. His deep aerobic preparation allowed him to maintain his “inferior” basic speed for much longer than his competitors. He spent many months each year developing his endurance, and only weeks developing his speed!
I see it so many times with new athletes. They come to me looking to improve, looking for that elusive personal best, as well as looking for that magic workout, or workouts that will help them reach the top of their personal mountain. The truth is: In the majority of cases it’s not a workout, or group of workouts, but simply running a few more miles for a longer period of time (building that aerobic base).

Whether it’s elite athletes training to compete at the international level, or an age grouper competing against themselves trying to achieve a personal bests, spending a little more time building a strong aerobic base may be where your focus should be, and where your next PR will come from.