AEROBIC BASE RUNNING "PHASE II": ADDING SPEED AND INTENSITY WORKOUTS | Sage Canaday - Vo2maxProductions

Quick Summary

This is a quick summary of AEROBIC BASE RUNNING “PHASE II”: ADDING SPEED AND INTENSITY WORKOUTS 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 easy, conversational‑pace miles before adding any high‑intensity work.
• Once you have 3‑5 weeks of steady mileage (30‑60 km/week depending on your history) you can start sprinkling in quality sessions.
• Use a progressive “sprinkle” approach: start with a 20‑minute tempo run, add a long‑run component, then introduce unstructured “flick” (surge) intervals, and later progress to structured repeats (e.g., 5 × 1 km or 6 × 800 m).
• Keep the weekly mileage increase ≤10% per week and vary the weekly stress (easy runs, a long run, a tempo, a flick, strides).
• Strides (4‑6 × 80‑100 m or 15‑20 s accelerations) are a low‑impact way to touch speed a few times a week.

Workout Example (use after you have at least 30 km/week easy mileage)

1. Warm‑up – 10 min easy jog + light stretches.
2. 20‑minute tempo – run at 80‑85% max HR, roughly between 10K and half‑marathon pace (comfortably hard, not sprinting).
3. Flick (surge) set – 6 × 2 min “hard” surges (pace between 5K‑10K effort) followed by 2 min easy jog. Do this within an 8‑mile (≈12 km) run.
4. Cool‑down – 5‑10 min easy jog.
5. Strides – 4‑6 × 15‑20 s accelerations (80‑100 m) after the run, full recovery between each.

Feel free to adjust the distances and paces to match your own training paces in the Pacing app.

Closing Note Give this Phase II approach a try—adjust the paces to your own training zones and enjoy the gradual build‑up of speed and intensity. You can customize the workout in the Pacing app to suit your schedule and goals. Happy running!

References

• AEROBIC BASE RUNNING “PHASE II”: ADDING SPEED AND INTENSITY WORKOUTS | Sage Canaday - YouTube (YouTube Video)

Workout - Surge Flicks

• 15min @ 6'00''/km
• 6 lots of:
  • 2min @ 4'45''/km
  • 2min rest
• 12min @ 6'30''/km
• 5 lots of:
  • 20s @ 3'00''/km

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