First Steps to Speed

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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Intro: Vo2maxProductions released “AEROBIC BASE AND THE PEAKING PRINCIPLE OF TRAINING: FITNESS GAINS PEAK AND A RUNNING TRAINING PLAN!” Worth watching. Here are the main points so you can start today.

Key points:

• 4-6 weeks of easy, conversational runs before any speed work. The aerobic base is the foundation.
• Organise training into macro-cycles (months) and micro-cycles (weeks). Add volume and intensity gradually to protect joints and muscles.
• Progress comes from consistency and staying healthy: sleep, recovery time, and some cross-training.
• Fitness doesn’t climb in a straight line. You’ll see small peaks after hard workouts; the bigger race-day peak comes from the full plan.

Workout plan:

1. Base phase (4-6 weeks): 5-7 runs per week at conversational easy pace. Start at 20-30 km (or miles) per week and add about 10% per week. Every fourth week, drop volume so your body can adapt.
2. Transition (weeks 7-8): add 1-2 leg-speed sessions, either 4 x 30-second strides on flat ground or 4 x 30-second hill sprints, full recovery between reps.
3. Build phase (weeks 9-12): a 20-minute tempo run each week at comfortably hard intensity, plus a long run at easy pace at about 90% of your goal race distance.
4. Peak (final 2 weeks): drop total volume, keep the tempo run, and add a short race-paced effort, like a 5K at goal pace.

Closing note: try the plan this week and adjust paces using your training data in the Pacing app.

References

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