Progressive Long Run with Strides
Workout - Progressive Long Run with Strides
- 10min @ 6'15''/km
- 60min @ 5'45''/km
- 15min @ 5'15''/km
- 20s @ 4'30''/km
- 40s rest
- 20s @ 4'30''/km
- 40s rest
- 20s @ 4'30''/km
- 40s rest
- 20s @ 4'30''/km
- 40s rest
- 10min @ 6'15''/km
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Intro: Here’s an overview of RUNNERS: A Full Week Of Base Building Training (Explained) from The FOD Runner. The video is excellent—we’ve extracted the essential takeaways so you can start this training right away. Watch the full video for the complete picture and bonus guidance.
Key Points:
- Base‑building centers on steady, low-intensity aerobic running while layering in shorter, harder efforts (Zone 3‑4) to keep your legs responsive.
- Double runs (morning and afternoon) offer an efficient way to build weekly volume without crushing yourself in a single session.
- Heart‑rate zones (approximately 140‑150 bpm) work better than pace as your effort guide.
- Weekly strides combined with a lengthening long run build speed while maintaining your aerobic strength.
Workout Example:
- Tuesday (Double‑Day):
- Morning: 45‑60 min moderate trail run (HR ≈ 149 bpm, pace similar to marathon base runs).
- Afternoon: 40‑45 min easy run, relaxed effort.
- Wednesday: 45 min easy run on mixed terrain, keeping effort relaxed.
- Friday: 60 min easy run ending with 4 × 20‑second hard strides (20 s fast, 40 s jog recovery) to fire up the legs.
- Saturday (Long Progressive Run): ~2 h total; first loop moderate steady (≈30 min up a hill), then a 4.5‑mile gentle downhill. Second loop pushes into Zone 3 with a brief Zone 4 effort on the downhill.
Closing Note: Apply this base‑building week to your own training starting today—adjust paces and distances based on your current fitness using the Pacing app. Keep it aerobic, enjoy the work, and consult the full video for complete instruction and expert commentary.