Aerobic Base-Builder Tempo
Workout - Aerobic Base-Builder Tempo
- 15min @ 7'00''/km
- 30min @ 5'30''/km
- 15min @ 7'00''/km
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Intro: From The FOD Runner’s video “HOW TO Build Your Aerobic Base - Base Building For Runners” comes this condensed overview. You can put these principles to work in your training today. The full video offers additional context and depth.
Key Points:
- The “off‑season” base-building phase establishes aerobic capacity through easy, high-volume running.
- Keep your effort below lactate threshold as you steadily accumulate weekly mileage.
- Add aerobic tempo work (20 min to 1 hr) and progression runs periodically to increase intensity gradually without pushing too hard.
- Over a 6‑8 week block, include only 2–3 hard interval sessions; aim for 95 % of your work at an easy effort level.
Workout Example: 3‑day base week (6‑8 weeks)
- Tuesday: Easy run at a conversational pace, 4–6 mi (approximately 65–75 % max HR).
- Thursday: Aerobic tempo session for 30 min to 1 hr at a pace just below threshold (you should still be able to talk).
- Saturday (optional): Long run covering 8–12 mi, all performed easy, with weekly increases in distance (start at 25 mi weekly, progress to 35 mi, then reach 40‑60 mi by the cycle’s end).
Closing Note: Try this base-building approach and use the Pacing app to set your paces according to your current fitness. You’ll develop the aerobic strength needed to transition into race-focused training. Enjoy your running!
Watch the complete FOD Runner video for additional details and guidance.