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. We’ve highlighted the key takeaways you can implement right away, though the full video offers more context and detail.
Key Points
- Build aerobic volume by planning two sessions daily: morning run (or treadmill work) and evening cycling.
- Keep intensity low and add strength training to prevent injury and establish a strong foundation.
- Let heart rate (roughly 140 bpm) guide your effort; dial up the pace as your aerobic fitness develops.
- Run your bike rides at a steady aerobic pace; only mix in intervals or racing if you’re feeling capable.
- Certain supplements (Vitamin D3, electrolytes, beetroot powder, protein, snack bars) may support your recovery and stamina.
Workout Example
Morning (run or treadmill)
- Duration: ~1 hour
- Intensity: steady aerobic pace, targeting HR ~140 bpm (easy, conversational). As your fitness progresses, raise your speed accordingly.
Evening (bike on Zwift)
- Duration: 45–60 minutes
- Primary: steady aerobic cycling, aiming for HR close to morning efforts (≈140 bpm).
- Optional: add short repeats or a short race if you’re feeling good; otherwise, maintain steady effort.
Weekly Guidance
- Include 2–3 strength sessions per week (bodyweight or gym-based) alongside your aerobic work.
- Maintain low overall intensity; save any faster efforts for once you feel ready.
Closing Note
This winter, test out the low-intensity, high-volume approach and adjust your paces using your heart-rate zones in the Pacing app. You’re building a strong aerobic foundation that’ll support your 2022 goals—give it a shot!
References
- WINTER TRAINING & SUPPLEMENTS - Building an aerobic base ready for some big 2022 running goals. - YouTube (YouTube Video)