Aerobic Base Builder

Workout - Aerobic Base Builder

• 5min @ 7'00''/km
• 30min @ 6'00''/km
• 5min @ 7'00''/km

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Intro: This article summarizes Do You Want To Get Faster? You NEED To Do This from The Running Channel — it’s worth the full watch. Here’s the breakdown so you can try the workout right away.

Key Points:

• Easy-paced running (Zone 2, or at a conversational pace) builds aerobic fitness, cuts injury risk, and speeds recovery.
• Target a pace 1–2 minutes per mile (40–70 seconds per km) slower than your goal marathon pace — some coaches recommend going even slower, up to 3 minutes per mile.
• Track effort through feel (you can still hold a conversation) or heart-rate data, aiming for 70% of your heart-rate reserve (Zone 1–2).
• Spend 50–80% of weekly training at this easy pace — that’s the classic 80/20 split.
• Build easy-run time by about 10% each week and keep faster workouts in your routine for balance.

Workout Example:

1. Warm-up: 5 minutes of easy jogging.
2. Main Easy Run: 30 minutes at conversational pace — if your marathon goal is 9 min/mi, that’s 10–11 min/mi (roughly 6 min/km). Stay in Zone 1–2 (~70% HRR).
3. Cool-down: 5 minutes of easy jogging. Tip: Use a watch or heart-rate monitor to track your effort; if your HR climbs into higher zones, slow down a bit.

Closing Note: Try this easy-run workout and adjust the pace to fit your own goals with the Pacing app. Consistent easy runs form the base for faster, injury-free training — head out, keep the conversation going, and you’ll watch your speed improve.

References

• Do You Want To Get Faster? You NEED To Do This - YouTube (YouTube Video)