Progressive Long Run with Strides
Workout - Progressive Long Run with Strides
- 10min @ 6'15''/km
- 60min @ 5'45''/km
- 15min @ 5'15''/km
- 20s @ 4'30''/km
- 40s rest
- 20s @ 4'30''/km
- 40s rest
- 20s @ 4'30''/km
- 40s rest
- 20s @ 4'30''/km
- 40s rest
- 10min @ 6'15''/km
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Intro: Here’s an overview of RUNNERS: A Full Week Of Base Building Training (Explained) from The FOD Runner. The video is good. We’ve pulled out the essentials so you can start this training right away. Watch the full video for the complete picture and extra guidance.
Key points:
- Base-building is mostly steady, low-intensity aerobic running with shorter, harder efforts (Zone 3-4) to keep your legs responsive.
- Double runs (morning and afternoon) are an efficient way to build weekly volume without crushing yourself in a single session.
- Heart-rate zones (approximately 140 to 150 bpm) work better than pace as your effort guide.
- Weekly strides combined with a lengthening long run build speed while keeping your aerobic strength.
Workout example:
- Tuesday (double day):
- Morning: 45 to 60 min moderate trail run (HR around 149 bpm, pace similar to marathon base runs).
- Afternoon: 40 to 45 min easy run, relaxed effort.
- Wednesday: 45 min easy run on mixed terrain, relaxed effort.
- Friday: 60 min easy run ending with 4 x 20-second hard strides (20 s fast, 40 s jog recovery) to fire up the legs.
- Saturday (long progressive run): about 2 h total. First loop moderate steady (around 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 base-building week in your own training. Adjust paces and distances based on your current fitness using the Pacing app. Keep it aerobic, and watch the full video for complete instruction and commentary.