Base Building Easy Run with Strides

Workout - Base Building Easy Run with Strides

• 10min @ 7'00''/km
• 6.5km @ 7'00''/km
• 4 lots of:
  • 100m @ 4'30''/km
  • 1min 30s rest
• 5min @ 7'00''/km

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The “AEROBIC BASE BUILDING FREE TRAINING PLAN BEGINNER DOWNLOAD” from Vo2maxProductions walks through how to build aerobic fitness. Here are the key takeaways and a sample workout. Watch the original for the full walkthrough.

Key points:

• A 9-week plan that builds aerobic capacity from 18-22 mi (about 32 km) per week up to 30-35 mi (about 48-56 km).
• Most running stays at conversational pace, Zone 1-2.
• Each week has easy 4-5 mi runs, a weekend long run (6-7 mi early on, building to 8 mi), and rest or cross-training days.
• From week 2, add 4 x 100 m strides to sharpen form and recruit fast-twitch fibres.
• Around the midpoint, add a 20-minute tempo run at 80-85% effort (Zone 3-4) and fartlek work (3-min hard, 2-min easy).
• Plan is flexible. Scale mileage down or swap runs for shorter ones if life gets in the way.

Week 2 sample:

• Monday: 4-5 mi easy, then 4 x 100 m strides (20-25 s per rep, 1-2 min between).
• Tuesday: rest or cross-train.
• Wednesday: 4-5 mi easy.
• Thursday: rest.
• Friday: 4-5 mi easy plus 4 x 100 m strides.
• Saturday: 6-7 mi easy.
• Sunday: rest.

Closing note: try this base-building approach and set paces by your zones in the Pacing app.

References

• AEROBIC BASE BUILDING FREE TRAINING PLAN BEGINNER DOWNLOAD: by Higher Running Coach Sage Canaday - YouTube (YouTube Video)