Ben's Aerobic Base Builder

Workout - Ben's Aerobic Base Builder

• 10min @ 7'00''/km
• 16.0km @ 4'45''/km
• 5min @ 6'30''/km

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Here’s a breakdown of TRAINING FOR A HALF MARATHON PB | 20 MILE DOUBLE RUN DAY from Ben Is Running—worth watching in full for context and encouragement. The following summary covers the main takeaways so you can implement this session right away.

Key Points

• Double‑run days (two runs in one day, each at conversational effort) let you accumulate volume while keeping intensity low and heart rate controlled.
• Target an aerobic effort zone: heart rate 130‑145 bpm (zone 2 territory) to minimize injury risk and avoid overtraining.
• Each run covers about 10 mi (16 km) at roughly 4:44 min/km (≈ 7:38 min/mi), maintaining a comfortable rhythm that develops the aerobic capacity you need for half‑marathon speed.
• This approach works toward a ≈ 70 min half‑marathon (≈ 5:20 min/km pace) and can fit into your week 2‑3 times.

Workout Example

1. Morning Run – 10 mi (16 km) at easy pace, keep HR 135‑145 bpm, around 4:44 min/km.
2. Refuel with protein and carbs; drink water.
3. Evening Run – another 10 mi (16 km) on the same route, same HR range and pace.
4. Day total: 20 mi (32 km) of aerobic running.

Practical Tips

• Wear a heart‑rate monitor to stay honest with your pacing.
• Splitting the mileage across two sessions reduces the stress on your body and lowers the chance of injury.
• After each run, eat something with protein and carbs (think scrambled eggs, avocado, bacon) within 30 minutes.
• Run the same course at the same effort each time; adjust for conditions like rain if needed, but stay in zone 2.

Closing Note Try a double‑run day and tailor the distances and paces to your current fitness using the Pacing app. This aerobic work is the foundation for reaching that next half‑marathon goal. Enjoy the run.

See the full video on Ben Is Running for detailed explanation and more motivation.

References

• TRAINING FOR A HALF MARATHON PB | 20 MILE DOUBLE RUN DAY - YouTube (YouTube Video)