Middle and long distance running is a periodic endurance event, which requires strong aerobic metabolism. General professional teams will carry out altitude training every year to improve the aerobic metabolism ability of professional middle and long distance runners. The main training contents include timed or untimed cross-country running, uniform road running, timed site run and long-distance variable-speed running, all of which are aimed at improving the ability of oxygen intake and delivery.

There are also trainings at different distances and speeds, such as 400-500m, 600- 1000m, 1200-2000m. This kind of training is very targeted, and its purposes are as follows:

Accelerated running training within 400 meters or less can improve the anti-lactic acid level of muscle joints and improve the ability of negative oxygen debt.

800 ~ 1500m uniform/variable speed running training can improve the endurance of athletes to negative oxygen debt and lactic acid accumulation, and improve anaerobic endurance and speed endurance.

1500m uniform/variable speed running training mainly develops the functional level of human circulatory system and improves special endurance.

In addition, you can also exercise your output per minute, improve the level of myocardial contractility and output, and improve the function of respiratory system, especially the maximum oxygen uptake, through intermittent running of 200 ~ 300 meters and 400 ~ 600 meters, which all determine your physical state in the middle and long distance running.