Aerobic Base Builder
Workout - Aerobic Base Builder
- 10min @ 7'15''/km
- 45min @ 6'15''/km
- 5min @ 8'00''/km
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Intro
The Welsh Runner breaks down WINTER TRAINING & SUPPLEMENTS - Building an aerobic base ready for some big 2022 running goals in this video. Below are the key takeaways you can use right away.
Key points
- Build aerobic volume with two sessions a day: morning run (or treadmill) and evening cycling.
- Keep intensity low and add strength training to prevent injury and establish a foundation.
- Let heart rate (around 140 bpm) guide effort. Bump up pace as your aerobic fitness develops.
- Bike rides go at a steady aerobic pace. Only add intervals or short races if you feel up for it.
- Some supplements (Vitamin D3, electrolytes, beetroot powder, protein, snack bars) may support recovery and stamina.
Workout example
Morning (run or treadmill):
- Duration: around 1 hour.
- Intensity: steady aerobic, HR around 140 bpm (easy, conversational). Raise speed as fitness improves.
Evening (bike on Zwift):
- Duration: 45-60 minutes.
- Main: steady aerobic cycling, HR close to morning (around 140 bpm).
- Optional: short repeats or a short race if you’re feeling good. Otherwise, hold steady.
Weekly guidance:
- 2-3 strength sessions per week (bodyweight or gym).
- Keep overall intensity low. Save faster efforts for when you’re ready.
Closing note
This winter, try the low-intensity, high-volume approach and set paces in the Pacing app using your heart-rate zones. You’re building an aerobic foundation for your 2022 goals.
References
- WINTER TRAINING & SUPPLEMENTS - Building an aerobic base ready for some big 2022 running goals. - YouTube (YouTube Video)