RUNNERS: A Full Week Of Base Building Training (Explained) - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of RUNNERS: A Full Week Of Base Building Training (Explained) 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 focuses on easy, aerobic mileage while sprinkling in short, higher‑effort zones (Zone 3‑4) to keep the legs sharp.
Double‑day (morning + afternoon) runs are an effective way to boost weekly volume without over‑loading a single session.
Heart‑rate monitoring (≈140‑150 bpm) is used to gauge effort rather than strict pace.
A weekly “sprinkling” of strides and a progressive long run adds quality without sacrificing the aerobic base.

Workout Example:

Tuesday (Double‑Day):
- Morning: 45‑60 min moderate trail run (HR ≈ 149 bpm, pace similar to marathon base runs).
- Afternoon: 40‑45 min easy run, relaxed effort.
Wednesday: 45 min easy run on mixed terrain, keeping effort relaxed.
Friday: 60 min easy run ending with 4 × 20‑second hard strides (20 s fast, 40 s jog recovery) to fire up the legs.
Saturday (Long Progressive Run): ~2 h total; first loop moderate steady (≈30 min up a hill), then a 4.5‑mile gentle downhill. Second loop pushes into Zone 3 with a brief Zone 4 effort on the downhill.

Closing Note: Try this week of base‑building workouts today—adjust the paces and distances to fit your own fitness using the Pacing app. Keep the effort aerobic, have fun, and watch the full video for deeper insights and extra tips!