Anaerobic power--not just for sprinters.

Distance runners are the kings of aerobic performance. Sprinters and weight lifters rule for anaerobic performance. However, you may be surprised to know that among any given group of trained distance runners, anaerobic power, as measured by sprint speed, vertical jump height and plyometric leap distance, is likely to predict the best 10K time. In other words, anaerobic power is associated with faster 10K times.

In a study of 36 trained male and female runners from 24 to 32 years old, several field tests of anaerobic power were performed: 50-meter sprint, vertical jumps, plyometric leaps (from a standing position, three consecutive leaps alternating feet), and a 300-meter sprint. Each test was found to correlate significantly with 10K run time, with the 300-meter sprint and the plyometric leap distance accounting for nearly 80% of the variability in 10K performance.

While this relationship may simply be linked to some other variable that explains the faster times (better overall fitness or athletic ability for instance), if you're shooting for new personal records, one of the best things you can do is to supplement your regular running with speed and power training. But be sure to do it carefully. Any increase in training intensity can also increase your risk of injury. Add weight training and speed work gradually, reducing your weekly mileage in the beginning.

(Journal of Strength and Conditioning Research, Vol. 15, No. 4, pp. 405-412)