AEROBIC BASE AND THE PEAKING PRINCIPLE OF TRAINING: FITNESS GAINS PEAK AND A RUNNING TRAINING PLAN! - Vo2maxProductions

Intro: This is a quick summary of AEROBIC BASE AND THE PEAKING PRINCIPLE OF TRAINING: FITNESS GAINS PEAK AND A RUNNING TRAINING PLAN! from Vo2maxProductions. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

• Build a solid aerobic base with 4–6 weeks of easy, conversational‑pace runs before adding any speed work.
• Structure training in macro‑cycles (months) and micro‑cycles (weeks) that gradually increase mileage and intensity while protecting health.
• Consistency and injury‑prevention (sleep, recovery, cross‑training) are the foundation for long‑term fitness gains.
• Expect fitness to ebb and flow; mini‑peaks follow hard sessions, and a true peak is rarely a single, perfect spike.

Workout Example:

1. Base Phase (4–6 weeks) – Run 5–7 days per week at an easy pace (you can talk). Start with ~20‑30 km (or miles) total weekly volume and increase by ~10 % each week. Include a recovery week (reduced volume) every 4th week.
2. Transition Week 7‑8 – Add 1‑2 sessions of leg‑speed work: 4 × 30‑second strides on flat ground or 4 × 30‑second hill sprints, fully recovered between reps.
3. Build Phase (weeks 9‑12) – Introduce a weekly 20‑minute tempo run at comfortably hard effort plus a long run (up to 90 % of your target race distance) at easy pace.
4. Peak Week (final 2 weeks before race) – Reduce volume, keep the tempo run, and finish with a short race‑specific effort (e.g., 5 K at goal race pace).

Closing Note: Try this progressive base‑building and peaking plan this week, and feel free to adjust the paces to match your own training data in the Pacing app. Stay consistent, listen to your body, and you’ll be on track to hit that fitness peak—good luck and happy running!

References

• AEROBIC BASE AND THE PEAKING PRINCIPLE OF TRAINING: FITNESS GAINS PEAK AND A RUNNING TRAINING PLAN! - YouTube (YouTube Video)

Workout - First Steps to Speed

• 15min @ 6'00''/km
• 4 lots of:
  • 30s @ 5'00''/km
  • 1min 30s rest
• 10min @ 6'00''/km

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