First Steps to Speed

Workout - First Steps to Speed

• 15min @ 6'00''/km
• 4 lots of:
  • 30s @ 5'00''/km
  • 1min 30s rest
• 10min @ 6'00''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/first-steps-to-speed-4e3f783b

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro: Vo2maxProductions released AEROBIC BASE AND THE PEAKING PRINCIPLE OF TRAINING: FITNESS GAINS PEAK AND A RUNNING TRAINING PLAN!, and it deserves a full watch. We’ve pulled the main points below to get you started today. Head to the full video if you want all the context.

Key Points:

• Start with 4–6 weeks of easy-paced, conversational runs before introducing any speed work—this aerobic base is where everything builds from.
• Organize your training into macro-cycles (longer stretches measured in months) and micro-cycles (weekly blocks), gradually adding both volume and intensity while protecting your joints and muscles.
• The real drivers of progress are showing up consistently and staying injury-free (that means proper sleep, recovery time, and some cross-training).
• Fitness doesn’t climb in a straight line. You’ll see small peaks after hard workouts, but the major peak—your race-day readiness—emerges from the whole system.

Workout Example:

1. Base Phase (4–6 weeks) – Aim for 5–7 runs per week at a conversational, easy pace. Begin at roughly 20–30 km (or miles) per week and add about 10% weekly. Every fourth week, dial it back (reduced volume) to let your body adapt.
2. Transition Week 7–8 – Introduce 1–2 leg-speed sessions: either 4 × 30-second strides on level terrain or 4 × 30-second hill sprints, with complete recovery between each rep.
3. Build Phase (weeks 9–12) – Add a 20-minute tempo run each week at comfortably hard intensity, alongside a long run at easy pace—aim for 90% of your goal race distance.
4. Peak Week (final 2 weeks before race) – Drop the total volume, maintain the tempo run, and cap off with a short, race-paced effort—say, a 5 K at your target goal pace.

Closing Note: Ready to try this base-building and peak-training plan? Start this week and adjust the paces using your training data in the Pacing app. Stay consistent, listen to what your body is telling you, and you’ll land that fitness peak. Now go run!

References

• AEROBIC BASE AND THE PEAKING PRINCIPLE OF TRAINING: FITNESS GAINS PEAK AND A RUNNING TRAINING PLAN! - YouTube (YouTube Video)