WINTER TRAINING & SUPPLEMENTS - Building an aerobic base ready for some big 2022 running goals. - The Welsh Runner

Aug 13, 2025

Intro

This is a quick summary of WINTER TRAINING & SUPPLEMENTS - Building an aerobic base ready for some big 2022 running goals from The Welsh 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

Focus on aerobic volume: aim for two aerobic sessions most days – a morning run (or treadmill) and an evening bike session.
Reduce intensity and add strength work to avoid niggles and build a solid base.
Use heart‑rate (around 140 bpm) as the primary guide; increase pace gradually as fitness improves.
Keep the bike session steady and aerobic, adding occasional intervals or races only if you feel strong.
Supplement suggestions (Vitamin D3, electrolytes, beetroot powder, protein, snack bars) can help with recovery and endurance.

Workout Example

Morning (run or treadmill)

Duration: ~1 hour
Intensity: steady aerobic, keep HR ~140 bpm (cruisy, comfortable). Adjust pace as fitness improves.

Evening (bike on Zwift)

Duration: 45‑60 min
Primary: steady aerobic ride, HR similar to morning (≈140 bpm).
Optional: short intervals or a short race if you feel fresh, otherwise stay steady.

Weekly Guidance

Aim for 2–3 days of strength work (body‑weight or gym) to complement the cardio.
Keep overall intensity low; add faster work only after you feel strong enough.

Closing Note

Give this low‑intensity, high‑volume plan a try this winter and tweak the paces to match your own heart‑rate zones in the Pacing app. You’ll build a solid aerobic foundation for those big 2022 goals—go for it!