AEROBIC BASE BUILDING FREE TRAINING PLAN BEGINNER DOWNLOAD: by Higher Running Coach Sage Canaday - Vo2maxProductions

Aug 13, 2025

Intro: This is a quick summary of AEROBIC BASE BUILDING FREE TRAINING PLAN BEGINNER DOWNLOAD 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:

The 9‑week plan builds aerobic fitness slowly, targeting 18–22 mi (≈ 32 km) per week initially and peaking around 30–35 mi (≈ 48–56 km) later.
Most runs are done at an easy, conversational pace (Zone 1‑2).
Weekly structure includes 4–5 mi easy runs, a longer weekend run (6–7 mi early, up to 8 mi later), and rest or cross‑train days.
Strides (4 × 100 m) are added from week 2 to improve form and activate fast‑twitch muscles.
Mid‑plan introduces a 20‑minute tempo run (≈ 80‑85 % effort, Zone 3‑4) and a fartlek (3 min hard/2 min easy repeats).
Flexibility is encouraged – you can adjust mileage or replace a run with a shorter one if needed.

Workout Example (Week 2 sample):

Monday: 4–5 mi easy + 4 × 100 m strides (≈ 20‑25 s each, 1‑2 min recovery).
Tuesday: Rest or cross‑train.
Wednesday: 4–5 mi easy.
Thursday: Rest.
Friday: 4–5 mi easy + 4 × 100 m strides.
Saturday: 6–7 mi easy (longer weekend run).
Sunday: Rest.

Closing Note: Give the aerobic base‑building plan a go, tweak the paces to match your own training zones in the Pacing app, and watch your endurance grow – you’ll be ready for longer races in no time!