Base Building Easy Run with Strides

Workout - Base Building Easy Run with Strides

• 10min @ 7'00''/km
• 6.5km @ 7'00''/km
• 4 lots of:
  • 100m @ 4'30''/km
  • 1min 30s rest
• 5min @ 7'00''/km

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The AEROBIC BASE BUILDING FREE TRAINING PLAN BEGINNER DOWNLOAD from Vo2maxProductions covers everything you need to start building aerobic fitness. Here’s a breakdown of the key takeaways, plus a workout sample you can try right now. For the complete walkthrough, check the original video.

Key Points:

• Over 9 weeks, the plan gradually builds aerobic capacity starting at 18–22 mi (≈ 32 km) weekly, eventually reaching 30–35 mi (≈ 48–56 km).
• The majority of your running stays at conversational pace—Zone 1‑2 effort.
• Each week features easy 4–5 mi runs, a weekend long run (6–7 mi initially, progressing to 8 mi), and designated rest or cross‑training.
• From week 2 onward, you’ll incorporate 4 × 100 m strides to sharpen running form and engage fast‑twitch fibers.
• Around the midpoint, the plan adds a 20‑minute tempo run at 80‑85 % effort (Zone 3‑4) and fartlek work using 3‑min hard/2‑min easy intervals.
• The plan is flexible—feel free to scale mileage down or swap runs for shorter alternatives if circumstances demand it.

Workout Example (Week 2 sample):

• Monday: Run 4–5 mi easy, then add 4 × 100 m strides with 20‑25 s per rep and 1‑2 min between efforts.
• Tuesday: Rest or cross‑train.
• Wednesday: 4–5 mi easy.
• Thursday: Rest.
• Friday: 4–5 mi easy plus 4 × 100 m strides.
• Saturday: 6–7 mi easy (longer weekend run).
• Sunday: Rest.

Closing Note: Test out this aerobic base‑building approach, customize the paces according to your zones in the Pacing app, and you’ll start building the endurance needed for your next race.

References

• AEROBIC BASE BUILDING FREE TRAINING PLAN BEGINNER DOWNLOAD: by Higher Running Coach Sage Canaday - YouTube (YouTube Video)