The Aerobic capacity can be considered as the ability to maintain an average pace / speed for a given period of time. The aerobic exercise will enable you to run faster than your normal and routine running speed.The period of preparation for developing this quality athletics, is the fundamental period, ie time that elapses after the construction period, namely after 4 / 8 weeks of resistance training to aerobics. The intensity for improving aerobic capacity, is at the limit between the mechanism Aerobic (with oxygen) and the mechanism Anaerobic (without oxygen). It is obvious that the pace of travel is proportional to the athletic nature of the subject, and also depends on how we managed the construction period, and then how we developed the Aerobics Resistance. Then be kept in mind that a quality physical condition all the other qualities of our body. Remember that the body is a laboratory complex and interconnected, "and if we have effectively developed the Resistance Aerobic, have excellent opportunities to develop and improve aerobic capacity.

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When we schedule a session to improve the race Aerobic capacity we have to ensure that the duration, and thus the distance traveled is proportional to our physical condition. If the subject is sufficiently trained to maintain the intensity (rate of stroke) you want to develop the aerobic capacity for a longer period 50 '/ 1:10 a.m.' race, who is not trained, who can achieve the improvements also running a medium pace / fast for a long time (and distance) plus reduced from 30 '/ 50'. These aerobic exercises will help you to run faster.

For example, if I wanted to improve the Aerobic Capacity in one stroke Media, could take a medium pace for 1h30 ', whereas if I wanted to play a progressive stroke, as you reach higher intensities, the training could be reduced to 45' / 60’. In managing the intensity of training can refer:

• In that breath should be committed but not in trouble.
• In the reference speed, which was evaluated by the TEST  Conconi (anaerobic threshold), for example, if my velocity threshold of 15km / h (4'00 at km) can run the Media or Progressive Stroke at a pace that ranges from 4'05 to 4'20 at km.
• Heart Rate reference to the reference pulse can be assessed with the Conconi Test, which I specify not only the speed of SAN but also the speed of the CF threshold. So taking the example of earlier where my anaerobic threshold is equal to a rate of 4'00 at km, with a CF at 160bpm, the Heart Rate of reference for carrying out the sessions to improve stroke Aerobic capacity, will be between 145/155bpm.

The Media Training to Improve Aerobic Capacity are:

• Travel Media
• Progressive Stroke
• Running with variations

The periods of preparation, ideal for developing Aerobic capacity is, as we have seen, the fundamental period (2nd period of preparation) and to consolidate it further, you can enter these means of training in specific period. As regards the general characteristics of the different means of training, can be summarized by saying that, for the STROKE AVERAGE, the pace is steady and the Middle. Race for the Progressive, the rate varies in a gradual and progressive, starting from a slow (SLOW RACE) to arrive at a rate fast (SHORT FAST). Finally for the Course with variations, the pace is varied, starting with a slow rate (SLOW RUNNING) up to a rate even close to the rate Anaerobic threshold, ie, that rate is maintained when repeated on a 1000mt. All this, however, do not forget that depends on your status and mental athletics. Wishing to further clarify, how to improve aerobic capacity, having improved resistance Aerobics, shows an example of a typical week, on schedule during the Critical Period.