Aerobic Base-Builder Tempo
Workout - Aerobic Base-Builder Tempo
- 15min @ 7'00''/km
- 30min @ 5'30''/km
- 15min @ 7'00''/km
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Intro: from The FOD Runner’s HOW TO Build Your Aerobic Base - Base Building For Runners comes this condensed overview. You can put the principles to work today. The full video has more context and depth.
Key points:
- The off-season base-building phase builds aerobic capacity through easy, high-volume running.
- Stay below lactate threshold as you accumulate weekly mileage.
- Add aerobic tempo work (20 min to 1 hr) and progression runs periodically to increase intensity gradually.
- Over a 6 to 8 week block, include only 2 to 3 hard interval sessions. About 95% of work stays easy.
Workout example: 3-day base week (6 to 8 weeks):
- Tuesday: easy run at conversational pace, 4 to 6 mi (approximately 65 to 75% max HR).
- Thursday: aerobic tempo session for 30 min to 1 hr at a pace just below threshold (you should still be able to talk).
- Saturday (optional): long run of 8 to 12 mi, easy, with weekly increases in distance (start at 25 mi weekly, progress to 35 mi, then 40 to 60 mi by the cycle’s end).
Closing note: try this base-building approach. Use the Pacing app to set paces to your fitness.
Watch the complete FOD Runner video for more details.