A NAPFA test item of your aerobic system although at this distance there is significant contribution from the anaerobic glycolytic or lactic acid system.
Training adaptations include increased VO2 max or maximal oxygen uptake from training the aerobic system which is the result of central adaptations of cardiac output due to increase stroke volume. Peripheral adaptations from increased blood capillary density from aerobic training also contribute. Aerobic training also causes biochemical adaptation of increased oxidative enzymes.
Training the lactic acid system will result in the metabolic adaptation where muscle buffering capacity is improved and biochemical adaptation of increased glycolytic enzymes.
How to train:
1. Easy running at a comfortable pace, one at which you can carry out a conversation for 20 to 30 minutes 3 times a week.
2. Interval training alternating short, fast sprints with rest periods or slow, easy recovery periods 2 times a week not on consecutive days. Eg. 4 x 400m complete recovery.
3. Fartlek the Swedish word for 'speedplay'. It is a form of semi structured interval training where you run at any time during the run for a fixed time or distance. The purpose of this training in this case is to primarily engage the aerobic system so overall intensity should not be too high. You basically do easy running increasing speed a little for a short period such as 2 minutes to break the monotony and for biomechanical adaptation at a quicker pace but still at a comfortably sustainable pace for a total run time of 20 to 30 minutes 2 times a week.
