The half marathon isn’t a race about speed — it’s a race about endurance. And endurance is largely built through solid aerobic training. You’ve probably heard terms like the “central” and “peripheral” aerobic system — they might sound technical, but they describe two key aspects of your performance. In this article, we’ll demystify these concepts and give you practical tools to train both effectively, laying the foundation for a successful half marathon.
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The Central Aerobic System: The Heart of Endurance
The central aerobic system is closely linked to your cardiovascular capacity — how efficiently your heart, lungs, and blood vessels work together. Training your central system essentially means improving your heart’s ability to pump oxygenated blood to your muscles. This leads to a higher stroke volume (the amount of blood pumped per heartbeat) and a lower perceived effort during your runs.
Think of your heart as a pump: the more efficient it becomes, the less energy it needs to deliver oxygen to your muscles, allowing you to run longer and at a faster pace with less fatigue.
The Peripheral Aerobic System: Muscle Efficiency
While the central system handles oxygen delivery, the peripheral system focuses on how well your muscles use that oxygen. Having a strong heart isn’t enough if your muscles can’t efficiently extract and utilize oxygen.
Training your peripheral system improves your muscles’ ability to absorb oxygen from the blood and convert it into energy. The result? Greater fatigue resistance and better overall performance.
Training the Central Aerobic System: Building a Strong Foundation
Here are several proven ways to strengthen your central aerobic system:
- 🏃♂️ Slow, Steady Runs (Long Slow Distance): Run at a comfortable pace where you can easily hold a conversation. Gradually increasing the distance of these runs builds a solid aerobic base — a long-term investment in endurance.
- ⏱️ Fartlek (Speed Play): Alternating between faster and slower segments improves cardiac elasticity and your heart’s ability to adapt to varying intensities.
- 🧗 Hill Repeats: Running uphill forces your heart to pump more blood per beat, boosting stroke volume and strengthening the cardiovascular system.
Training the Peripheral Aerobic System: Strengthening the Muscles
To improve peripheral efficiency, focus on your muscles’ ability to absorb and use oxygen. Here’s how:
- 🌿 Terrain Variation: Running on uneven surfaces like trails or dirt paths activates stabilizing muscles and challenges your body to adapt to unpredictable conditions — improving muscular strength and joint stability.
- 🏋️ Strength Training: Incorporate bodyweight exercises or gym sessions to enhance muscle efficiency and prevent injuries.
- 🚴♀️ Cross-Training: Activities like cycling, swimming, or hiking target different muscle groups, boosting overall endurance and reducing muscle imbalances.
The Right Balance: How Much Aerobic Training Is Enough?
Aerobic training should form the backbone of your half marathon preparation. Ideally, 80–90% of your weekly training should be aerobic. Here’s an example of a balanced week:
- 1 Long Slow Run – Builds your aerobic base
- 1 Fartlek Session – Improves cardiovascular elasticity
- 1 Medium-Pace Run – Increases endurance at a steady pace
- 1 Cross-Training Session – Strengthens muscles and prevents injury
These are general guidelines — a qualified coach can help tailor a plan based on your fitness level, goals, and lifestyle.
Building both your central and peripheral aerobic systems means training smarter, not just harder — the key to running your best half marathon with strength, confidence, and control.