Definition
Aerobic base
Your aerobic base is the foundation of endurance: the ability to do a lot of work at low-to-moderate effort while recovering well.
Why it matters
What it changes in training
- • It lets you increase weekly volume without accumulating fatigue.
- • It makes workouts more effective because you can recover and repeat them.
- • It reduces injury risk by building durability through consistent easy work.
Common mistakes
How people mess it up
- • Running easy days too hard (turning them into ‘medium’ days).
- • Skipping consistency and trying to ‘catch up’ with big sessions.
- • Adding intensity before the base is stable.
Example
A simple way to think about it
If you can run 45–60 minutes easy and feel normal the next day, you’re building a base. If you’re wrecked for two days, the base is not ready for more intensity.
How to train it
Practical workouts
- • Run easy enough to talk in full sentences (conversation test).
- • Add volume gradually with cutback weeks every 3–4 weeks.
- • Use strides (short fast-but-relaxed efforts) to keep mechanics sharp without heavy fatigue.
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FAQs
How long does it take to build an aerobic base?
Weeks to months. Consistency compounds; short-term intensity spikes don’t replace steady base work.
Do I need to run slow to build base?
You need to run easy enough to recover and repeat. Speed comes from consistent volume plus targeted workouts later.
Can I build base with cross-training?
Yes, especially if you’re injury-prone. Keep some running for specificity, but low-impact volume can help.
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