The Repository @ St. Cloud State

Open Access Knowledge and Scholarship

Date of Award


Culminating Project Type




Degree Name

Exercise Science: M.S.




School of Health and Human Services

First Advisor

Lori Ulferts

Second Advisor

Heiko Schoenfuss

Third Advisor

Bill Meyer

Creative Commons License

Creative Commons License
This work is licensed under a Creative Commons Attribution-Noncommercial-No Derivative Works 4.0 License.

Keywords and Subject Headings

Cross-country, aerobic base, high intensity training, coaches, exercise scientists, endurance training


An aerobic base is considered the foundational fitness of an athlete which is usually established by completing endurance training. It consists of long, slow miles. This thesis aims to challenge the concept of traditional aerobic base training and introduces the idea of year-round high intensity training in cross-country runners. It proposes a study idea in which cross-country runners could train on primarily high intensity in and out of season, which may be used to help determine the role of an aerobic base and intensity in exercise programs. Coaches and exercise scientists were both surveyed about the potential new study idea to determine its value. The hypothetical study would challenge traditional running programs.


I want to thank Dr. Lori Ulferts for helping me complete this thesis. Throughout the process, I had many questions, and I could always go to her for answers, and she would help me. She gave me drive and determination to complete this work, and for that I am extremely grateful.

I also want to thank Dr. Heiko Schoenfuss for helping me. I had him when I was an undergraduate student as well, and I was grateful when he agreed to be a part of my thesis committee.

I also want to thank Bill Meyer. Bill is extremely knowledgeable in the realm of exercise physiology, as he has coached many elite biathletes. He provided me with some amazing feedback on my work. I am not sure that I could have done it without him.

Finally, I must thank God, as he has blessed me with supportive family, friends, and community.



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