Aerobic Base Builder

Workout - Aerobic Base Builder

• 5min @ 7'00''/km
• 30min @ 6'00''/km
• 5min @ 7'00''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/aerobic-base-builder-fbece0f5

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro: This summarizes Do You Want To Get Faster? You NEED To Do This from The Running Channel. Here’s the breakdown so you can try the workout today.

Key points:

• Easy-paced running (Zone 2, conversational) builds aerobic fitness, cuts injury risk, and speeds recovery.
• Target a pace 1 to 2 minutes per mile (40 to 70 seconds per km) slower than your goal marathon pace. Some coaches go even slower, up to 3 minutes per mile.
• Track effort through feel (still able to hold a conversation) or heart-rate data, aiming for 70% of heart-rate reserve (Zone 1 to 2).
• Spend 50 to 80% of weekly training at this easy pace, the classic 80/20 split.
• Build easy-run time by about 10% per week and keep faster workouts in for balance.

Workout example:

1. Warm-up: 5 min easy jog.
2. Main easy run: 30 min at conversational pace. If your marathon goal is 9 min/mi, that’s 10 to 11 min/mi (around 6 min/km). Stay in Zone 1 to 2 (around 70% HRR).
3. Cool-down: 5 min easy jog.

Tip: use a watch or HR monitor. If HR climbs into higher zones, slow down.

Closing note: Try this easy-run workout and adjust pace with the Pacing app. Consistent easy runs are the base for faster, injury-free training.

References

• Do You Want To Get Faster? You NEED To Do This - YouTube (YouTube Video)