All-In Aerobic Builder
Workout - All-In Aerobic Builder
- 10min @ 5'20''/km
- 8.0km @ 4'10''/km
- 6 lots of:
- 10s @ 2'30''/km
- 30s rest
- 10min @ 6'00''/km
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Intro
“ALL IN: CHASING A WELSH VEST - CAN I QUALIFY TO RUN FOR MY COUNTRY?” from The Welsh Runner walks through a specific training block. Here are the key workouts and concepts you can apply today; the full video has more.
Key points
- Aerobic foundation first: a 60-mile week gives you the base to push mileage harder.
- Keep the week low-key: mostly easy and steady running, with a single hard session (the Zwift duathlon).
- Zwift duathlon: ride the bike (any length), 10-minute easy recovery, then 15-minute hard treadmill run.
- Beats per mile: divide heartbeats by distance to measure aerobic efficiency. Lower is better at the same pace.
- Hill sprints: 6 x 10-second efforts on a hill after a steady run, for neuromuscular coordination.
- Run by feel, not by the watch. Treat easy days as stored aerobic work.
Workout (week skeleton)
- Monday: 8 miles easy on hilly, technical ground. Smooth breathing, quick feet.
- Tuesday: 5 miles steady (no watch), then 6 x 10-second hill sprints. Walk back down and let HR settle between reps.
- Wednesday: Zwift duathlon. Ride for however long feels right, 10 minutes easy, then 15 minutes hard on the treadmill (scale to your fitness).
- Rest of the week: easy/steady miles based on how you feel. Dial back if legs are sluggish.
- Optional: a second easy run later (around 5 miles) as a double if recovery allows.
- Track beats per mile: total heartbeats divided by distance. His came to around 615 bpm/mile on a 5-mile effort. Log it in the Pacing app to watch the trend.
Closing note
Run the block and scale paces to your zones in the Pacing app.