Aerobic Base Builder with Strides
Workout - Aerobic Base Builder with Strides
- 12min @ 6'30''/km
- 70min @ 6'30''/km
- 10 lots of:
- 30s @ 3'30''/km
- 1min rest
- 7min @ 6'30''/km
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Intro
Sage Canaday’s latest from Vo2maxProductions covers an 18-mile run on Magnolia Road that’s worth your attention. This breakdown walks you through how to execute the workout. The original “18-mile/29km Long Run on Magnolia Road! Aerobic Base Running: Sage Canaday Marathon Training” offers additional details and coaching cues.
Key points
- An 18-mile / 29km steady aerobic effort over rolling dirt roads in the 8,000 to 9,000 ft elevation range.
- Designed to restore your aerobic base following a block of harder racing.
- Run at a conversational aerobic pace, around 5:55 to 6:00 per mile (9:30 min/km), even on the ascents.
- In the final stretch, add 12 × 30-second strides or hill repeats to elevate heart rate and refresh your leg cadence. Keep it sub-maximal.
- Fuel every 20 to 30 minutes with electrolyte gels or drinks to practice your fueling strategy for ultra-distance efforts.
Workout example
- Warm up: 1 mile of easy running on level terrain.
- Maintain 17 miles (about 27 km) across rolling terrain at an aerobic-friendly pace, aiming for sub-6 min/mi speed (keeping heart rate under 140 bpm).
- For the final half-mile, do 12 × 30-second hill repeats or strides, jogging gently between reps.
- Cool down with 0.5 miles of easy effort, letting your breathing settle and relax.
- Drink or consume an electrolyte gel every 20 to 30 minutes throughout to maintain hydration.
Closing note
Use the Pacing app to scale the effort to where you are now, then head out.
References
- 18-mile/29km Long Run on Magnolia Road! Aerobic Base Running: Sage Canaday Marathon Training - YouTube (YouTube Video)