HOW TO Build Your Aerobic Base - Base Building For Runners | FOD Runner - The FOD Runner
Intro: This is a quick summary of “HOW TO Build Your Aerobic Base - Base Building For Runners” from The FOD Runner. 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:
- Base building is the “off‑season” phase that lays an aerobic foundation by running easy, high‑volume miles.
- Focus on keeping the effort easy (below lactate threshold) while gradually increasing weekly mileage.
- Sprinkle in aerobic tempo runs (20 min to 1 hr) and progression runs to gently raise intensity without over‑reaching.
- Limit hard interval work to 2–3 sessions over a 6‑8 week block, keeping most weeks at 95 % easy effort.
Workout Example: 3‑day easy‑run week (6‑8 weeks)
- Tuesday: Easy run 4–6 mi at a comfortable pace (≈ 65–75 % max HR).
- Thursday: Aerobic tempo run 30 min – 1 hr at “just‑below‑threshold” pace (you can still hold a conversation).
- Saturday (optional): Long run 8–12 mi, all easy, building mileage each week (start at 25 mi/week total, climb to 35 mi, then 40‑60 mi by phase end).
Closing Note: Give the base‑building plan a try and adjust the paces to fit your current fitness in the Pacing app. You’ll come out stronger and ready for race‑specific training. Happy running!
Remember to watch the full FOD Runner video for more details and tips.
References
Workout - Aerobic Base-Builder Tempo
- 15min @ 7'00''/km
- 30min @ 5'30''/km
- 15min @ 7'00''/km
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