How To Build Your Aerobic Base (6 Tips)

Looking to level up your running? Well this is how you can...

In this video I breakdown 6 things to consider when building your aerobic base, so that you can underpin your fitness across the board.

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#hybridathlete #zone2 #heartratetraining

[Bla_k_e]

As someone who has just started training, for me to stay in zone 2 I have to run very slow or walk briskly. Sticking to the plan and building an aerobic base is difficult because everyone wants to run fast but I’m in it for the long haul.

[LatimusChadimus]

I know a lot of people think it's detrimental training both cardio and strength, as well as power, but it really does help with recovery and work capacity and when I found out you were one of those people like me, I couldn't help but subscribe and ring the 🛎

[johnmitchell]

Fergus, you’re a gem. Please don’t stop putting out content. You and Johnny are a class above.

[fattysl]

It was literally quicker walking, when I first started running easy. It does get quicker with time!

[reieli]

What surprised me about Z2
- my walk became jog
- Recovery during cooldown be came a mix of run/walk
- decided my pace during my Easy days
- help me running when I'm ill and assisted me not push so hard
- help me see the truth/understand it's not heart thats the problem... Is my muscle, my mind or my stomach 😅

So thankful to have discovered Zone 2 running

[kostistau]

One of my most favorite channels ever. Literally gold

[josephcoloso]

Very encouraging explanation for new runners.

[petar.physio]

This is such a good concise summary, my soccer players definitely need to see this I’ll make sure to send them to this video. Cheers brother and keep up the great content!

[michellementu]

slowing down is so hard but incredibly beneficial in the long run im just mad it took me so long to realise i dont need to wind myself everytime 😂

[zidensonfit]

My favorite formula to find zone 2 is resting heart rate +((220-age-resting heart rate)x 0.6) for lower end and same thing this 0.7 for the upper.

[JosephMcGlynn-gh]

This is brilliant, truly brilliant, thank you so much, an absolute game hanger, thank you fergus

[Cloppa]

If I want to be able to run a 5K, how much of an aerobic base do I need to build?
Should my aerobic base building runs be as long or longer than it would take me to run 5k?
I can presently only run at 7.5kmh for a 12 minute Cooper test and run in zone 2 at 4.8kmh for maybe 30 mins.
Would you recommend 45mins for base building zone 2 runs? MT.

[thomasschutte]

Hi Fergus, you have inspired me through your videos: I’ve started training this week for a full marathon planned in six months (Rotterdam, NL). I’ve done a relatively effortless 10.5 km run today (5:35 min/km) after 3 sessions of slowly building up some kilometers, and I will be able to run on average 3 times a week for the next 6 months. Since I am an absolute newbie to running, I was wondering if you have any tips on how to effectively build up to a full marathon in 6 months? (Next to of course the 1x interval, 1x tempo/treshhold, 1x long aerobic run schedule)

[ftravis]

Clearest video I've seen on the topic - thanks

[samjoshi]

Ah interesting I always went at every run w the approach that if I could keep talking or breathe thru my nose, why bother unless you're testing your heart to its limits

[bbb]

Running slower is the hard part for me aswell. Started running again last month and did my first ever 5k Race. While in my runners high friends persuided me to do a half Marathon in March next year. Never ran more then 10k so its still a big step. But with my 5k Pace at 4:40/k and my 10k pace around 5:10/k I find it hard to do a long run at like 6:00+/k. I somehow alwas excellerate to 5:45 and better without much effort. It feels like I need to constantl temper myself to keep it low.

[vincentcrowley]

Thanks for the clarification, i was hearing the HR method was deduct age from 180 but this seems too restrictive

[heymrguitarman]

I can't stress how unreliable the 220 minus age formula is for guessing max HR. For me it would work out at 175 max HR, when in reality mine is currently 196. That's a huge difference and totally repositions each zone. No doubt it works for some but it can't be relied upon in isolation whatsoever

[TheRmeehan]

Well Fergus, your channel is perfectly geared towards me, strength training and building muscle has occupied most of my time the past decade. I started Parkrun last year and have been working on improving my 5k. I've recently bought a garmin watch and after doing an easy run where I can hold conversation, it tells me I was in zone 5 (as high as 188bpm) the whole time. Im 29 and my resting hr is 52-60. Any thoughts would be appreciated.

[tts]

I am trying to run slower so i can stay within the zone 2 heart rate. I think i need something between 7:30-8:00/km. Wondering with this slower pace, do we just drop the cadence (i.e to something around 150) as well as stride length or is it preferable to maintain higher cadence (ard 180) and just keep shortening the stride?